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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Milk, fluid, 1% fat, without added vitamin A and vitamin D | Dairy and Egg Products | 17.70 mg | 3% |
| 1002 | Milk, buttermilk, fluid, cultured, lowfat | Dairy and Egg Products | 17.70 mg | 3% |
| 1003 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 17.70 mg | 3% |
| 1004 | Pretzels, soft | Snacks | 17.70 mg | 3% |
| 1005 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 17.70 mg | 3% |
| 1006 | Beverages, chocolate malt powder, prepared with 1% milk, fortified | Beverages | 17.60 mg | 3% |
| 1007 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 17.60 mg | 3% |
| 1008 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 17.60 mg | 3% |
| 1009 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 17.60 mg | 3% |
| 1010 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 17.60 mg | 3% |
| 1011 | Chocolate-flavored hazelnut spread | Sweets | 17.60 mg | 3% |
| 1012 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 17.50 mg | 3% |
| 1013 | Cheese, cottage, lowfat, 1% milkfat | Dairy and Egg Products | 17.50 mg | 3% |
| 1014 | Cheese, cottage, creamed, with fruit | Dairy and Egg Products | 17.50 mg | 3% |
| 1015 | Cookie, with peanut butter filling, chocolate-coated | Baked Products | 17.50 mg | 3% |
| 1016 | Cheese, ricotta, whole milk | Dairy and Egg Products | 17.50 mg | 3% |
| 1017 | Cheese, cottage, with vegetables | Dairy and Egg Products | 17.50 mg | 3% |
| 1018 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 17.50 mg | 3% |
| 1019 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 17.50 mg | 3% |
| 1020 | Cheese, cottage, lowfat, 1% milkfat, with vegetables | Dairy and Egg Products | 17.50 mg | 3% |
| 1021 | Cheese, cottage, lowfat, 1% milkfat, lactose reduced | Dairy and Egg Products | 17.50 mg | 3% |
| 1022 | Strudel, apple | Baked Products | 17.40 mg | 3% |
| 1023 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 17.40 mg | 3% |
| 1024 | Cake, boston cream pie, commercially prepared | Baked Products | 17.40 mg | 3% |
| 1025 | Cream, fluid, light (coffee cream or table cream) | Dairy and Egg Products | 17.40 mg | 3% |
| 1026 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.40 mg | 3% |
| 1027 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 17.40 mg | 3% |
| 1028 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 17.40 mg | 3% |
| 1029 | Salad dressing, caesar, low calorie | Fats and Oils | 17.40 mg | 3% |
| 1030 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 17.40 mg | 3% |
| 1031 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 17.30 mg | 3% |
| 1032 | PIZZA HUT 14" Cheese Pizza, Stuffed Crust | Fast Foods | 17.30 mg | 3% |
| 1033 | Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust | Fast Foods | 17.30 mg | 3% |
| 1034 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 17.30 mg | 3% |
| 1035 | Taro, raw | Vegetables and Vegetable Products | 17.30 mg | 3% |
| 1036 | Mushrooms, white, raw | Vegetables and Vegetable Products | 17.30 mg | 3% |
| 1037 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 17.30 mg | 3% |
| 1038 | Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | Dairy and Egg Products | 17.10 mg | 3% |
| 1039 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 17.10 mg | 3% |
| 1040 | Cabbage, red, raw | Vegetables and Vegetable Products | 17.10 mg | 3% |
| 1041 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 17.10 mg | 3% |
| 1042 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 17.00 mg | 3% |
| 1043 | Milk shakes, thick chocolate | Dairy and Egg Products | 17.00 mg | 3% |
| 1044 | Milk, chocolate, lowfat, with added vitamin A and vitamin D | Dairy and Egg Products | 17.00 mg | 3% |
| 1045 | Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | Dairy and Egg Products | 17.00 mg | 3% |
| 1046 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 17.00 mg | 3% |
| 1047 | Snacks, sesame sticks, wheat-based, salted | Snacks | 17.00 mg | 3% |
| 1048 | Salad dressing, blue or roquefort cheese dressing, light | Fats and Oils | 17.00 mg | 3% |
| 1049 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 17.00 mg | 3% |
| 1050 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.90 mg | 3% |
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