The 550 mg Daily Value for choline is a target, not a ceiling. Your body produces some choline on its own, but not enough to cover all its work: building cell membranes, making a neurotransmitter called acetylcholine, and moving fat through your liver. Food closes the gap.
Choline clusters in animal products (eggs, beef, fish, and milk) because animals build it into their cell structures. Plant foods contain it too, but in smaller amounts. The ranking shows absolute numbers only; whether you hit the Daily Value depends on portion sizes you choose, not just which foods you pick.
On a vegetarian diet, soya, quinoa, and Brussels sprouts become your main sources; eggs add a shortcut if you eat them. Vegan diets rely more heavily on soya and grains, which hold choline but less densely than eggs or meat. Fortified plant milks and nutritional yeast fill gaps some people find hard to close through whole foods alone.
FDA daily value: 550 mg
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Showing 1001–1050 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 14.40 mg | 3% |
| 1002 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 14.40 mg | 3% |
| 1003 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 14.40 mg | 3% |
| 1004 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 14.40 mg | 3% |
| 1005 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 14.30 mg | 3% |
| 1006 | Cookie, chocolate wafer | Baked Products | 14.30 mg | 3% |
| 1007 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 14.30 mg | 3% |
| 1008 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 14.30 mg | 3% |
| 1009 | Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F. | Dairy and Egg Products | 14.30 mg | 3% |
| 1010 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 14.20 mg | 3% |
| 1011 | Avocado, raw, california | Fruits and fruit juices | 14.20 mg | 3% |
| 1012 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 14.20 mg | 3% |
| 1013 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 14.20 mg | 3% |
| 1014 | Dessert, frozen yogourt, chocolate | Sweets | 14.10 mg | 3% |
| 1015 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 14.10 mg | 3% |
| 1016 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 14.10 mg | 3% |
| 1017 | Cheese, parmesan, dry grated | Dairy and Egg Products | 14.10 mg | 3% |
| 1018 | Clementine, raw | Fruits and fruit juices | 14.00 mg | 3% |
| 1019 | Cookie, brownie, commercial, reduced fat | Baked Products | 13.90 mg | 3% |
| 1020 | Snacks, popcorn, microwave, butter flavour | Snacks | 13.90 mg | 3% |
| 1021 | Fast foods, breakfast, french toast sticks | Fast Foods | 13.90 mg | 3% |
| 1022 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 13.90 mg | 3% |
| 1023 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 13.90 mg | 3% |
| 1024 | Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk | Sweets | 13.80 mg | 3% |
| 1025 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 13.80 mg | 3% |
| 1026 | Cracker, standard snack type, low sodium | Baked Products | 13.80 mg | 3% |
| 1027 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 13.80 mg | 3% |
| 1028 | Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat | Snacks | 13.70 mg | 2% |
| 1029 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 13.70 mg | 2% |
| 1030 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 13.70 mg | 2% |
| 1031 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 13.70 mg | 2% |
| 1032 | English muffin, whole wheat | Baked Products | 13.70 mg | 2% |
| 1033 | English muffin, wheat | Baked Products | 13.70 mg | 2% |
| 1034 | English muffin, multigrain (also granola) | Baked Products | 13.70 mg | 2% |
| 1035 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 13.70 mg | 2% |
| 1036 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 13.60 mg | 2% |
| 1037 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 13.60 mg | 2% |
| 1038 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 13.60 mg | 2% |
| 1039 | Lettuce, looseleaf | Vegetables and Vegetable Products | 13.60 mg | 2% |
| 1040 | Pizza roll, frozen, unprepared | Mixed Dishes | 13.50 mg | 2% |
| 1041 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1042 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 13.50 mg | 2% |
| 1043 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 13.50 mg | 2% |
| 1044 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 13.50 mg | 2% |
| 1045 | Candies, peanut brittle, homemade | Sweets | 13.50 mg | 2% |
| 1046 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1047 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1048 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1049 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1050 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 13.50 mg | 2% |
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