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 1051–1100 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1051 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 28.10 mg | 5% | CNF |
| 1052 | Grains, bulgur, dry | Cereals, Grains and Pasta | 28.10 mg | 5% | CNF |
| 1053 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 28.10 mg | 5% | CNF |
| 1054 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 28.10 mg | 5% | CNF |
| 1055 | Hummus, home prepared | Legumes and Legume Products | 27.80 mg | 5% | USDA_SR |
| 1056 | Hummus, homemade | Legumes and Legume Products | 27.80 mg | 5% | CNF |
| 1057 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 27.70 mg | 5% | USDA_SR |
| 1058 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 27.70 mg | 5% | USDA_SR |
| 1059 | Cookies, vanilla wafers, lower fat | Baked Products | 27.60 mg | 5% | USDA_SR |
| 1060 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 27.60 mg | 5% | USDA_SR |
| 1061 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 27.60 mg | 5% | USDA_SR |
| 1062 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 27.60 mg | 5% | USDA_SR |
| 1063 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 27.60 mg | 5% | USDA_SR |
| 1064 | Candies, chocolate, dark, not further specified | Sweets | 27.60 mg | 5% | CNF |
| 1065 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 27.60 mg | 5% | CNF |
| 1066 | Burrito, bean and cheese, microwaved | Mixed Dishes | 27.60 mg | 5% | CNF |
| 1067 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 27.60 mg | 5% | CNF |
| 1068 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 27.60 mg | 5% | CNF |
| 1069 | Crackers, standard snack-type, sandwich, with cheese filling | Baked Products | 27.50 mg | 5% | USDA_SR |
| 1070 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 27.50 mg | 5% | USDA_SR |
| 1071 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 27.50 mg | 5% | USDA_SR |
| 1072 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 27.50 mg | 5% | USDA_SR |
| 1073 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 27.50 mg | 5% | USDA_SR |
| 1074 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 27.50 mg | 5% | USDA_SR |
| 1075 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 27.50 mg | 5% | CNF |
| 1076 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 27.50 mg | 5% | CNF |
| 1077 | Cracker, standard snack-type, sandwich, with cheese filling | Baked Products | 27.50 mg | 5% | CNF |
| 1078 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 27.50 mg | 5% | CNF |
| 1079 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 27.50 mg | 5% | CNF |
| 1080 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 27.40 mg | 5% | USDA_SR |
| 1081 | Shake, fast food, vanilla | Beverages | 27.30 mg | 5% | USDA_SR |
| 1082 | Fast foods, miniature cinnamon rolls | Fast Foods | 27.30 mg | 5% | USDA_SR |
| 1083 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 27.30 mg | 5% | USDA_SR |
| 1084 | Fast foods, Miniature cinnamon rolls | Fast Foods | 27.30 mg | 5% | CNF |
| 1085 | Cookie, sugar, homemade, made with margarine | Baked Products | 27.30 mg | 5% | CNF |
| 1086 | Milk shake (fast food), vanilla | Beverages | 27.30 mg | 5% | CNF |
| 1087 | Bread, whole-wheat, commercially prepared | Baked Products | 27.20 mg | 5% | USDA_FF |
| 1088 | Crackers, wheat, low salt | Baked Products | 27.20 mg | 5% | USDA_SR |
| 1089 | Crackers, wheat, regular | Baked Products | 27.20 mg | 5% | USDA_SR |
| 1090 | Beverages, malted drink mix, chocolate, powder | Beverages | 27.20 mg | 5% | USDA_SR |
| 1091 | Crackers, whole-wheat, low salt | Baked Products | 27.20 mg | 5% | USDA_SR |
| 1092 | Crackers, whole-wheat | Baked Products | 27.20 mg | 5% | USDA_SR |
| 1093 | Bread, whole-wheat, commercially prepared | Baked Products | 27.20 mg | 5% | USDA_SR |
| 1094 | Crackers, standard snack-type, with whole wheat | Baked Products | 27.20 mg | 5% | USDA_SR |
| 1095 | Cheese spread, cream cheese base | Dairy and Egg Products | 27.20 mg | 5% | USDA_SR |
| 1096 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 27.20 mg | 5% | CNF |
| 1097 | Bread, whole wheat, commercial | Baked Products | 27.20 mg | 5% | CNF |
| 1098 | Cracker, whole wheat, low sodium | Baked Products | 27.20 mg | 5% | CNF |
| 1099 | Cracker, wheat, low sodium | Baked Products | 27.20 mg | 5% | CNF |
| 1100 | Cracker, whole-wheat | Baked Products | 27.20 mg | 5% | CNF |
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