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 1101–1150 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1101 | Cracker, wheat | Baked Products | 27.20 mg | 5% | CNF |
| 1102 | Malted milk, chocolate flavour, powder | Beverages | 27.20 mg | 5% | CNF |
| 1103 | Cheese, cream | Dairy and Egg Products | 27.20 mg | 5% | CNF |
| 1104 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 27.10 mg | 5% | USDA_SR |
| 1105 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 27.10 mg | 5% | USDA_SR |
| 1106 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 27.10 mg | 5% | USDA_SR |
| 1107 | Cookies, Marie biscuit | Baked Products | 27.00 mg | 5% | USDA_SR |
| 1108 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 27.00 mg | 5% | USDA_SR |
| 1109 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 27.00 mg | 5% | USDA_SR |
| 1110 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 27.00 mg | 5% | USDA_SR |
| 1111 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 27.00 mg | 5% | USDA_SR |
| 1112 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 27.00 mg | 5% | USDA_SR |
| 1113 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 27.00 mg | 5% | CNF |
| 1114 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 27.00 mg | 5% | CNF |
| 1115 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 5% | CNF |
| 1116 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 27.00 mg | 5% | CNF |
| 1117 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 26.90 mg | 5% | USDA_SR |
| 1118 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 26.90 mg | 5% | USDA_SR |
| 1119 | Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix | Meals, Entrees, and Side Dishes | 26.90 mg | 5% | USDA_SR |
| 1120 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 26.90 mg | 5% | USDA_SR |
| 1121 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 26.90 mg | 5% | CNF |
| 1122 | Cheese, cream | Dairy and Egg Products | 26.80 mg | 5% | USDA_SR |
| 1123 | Fast foods, burrito, with beans | Fast Foods | 26.80 mg | 5% | USDA_SR |
| 1124 | Fast foods, mexican, burrito with beans | Fast Foods | 26.80 mg | 5% | CNF |
| 1125 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 26.60 mg | 5% | USDA_SR |
| 1126 | Bread, pita, whole-wheat | Baked Products | 26.50 mg | 5% | USDA_SR |
| 1127 | Rolls, dinner, whole-wheat | Baked Products | 26.50 mg | 5% | USDA_SR |
| 1128 | Bread, whole-wheat, prepared from recipe | Baked Products | 26.50 mg | 5% | USDA_SR |
| 1129 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 26.50 mg | 5% | USDA_SR |
| 1130 | Roll, dinner, whole wheat | Baked Products | 26.50 mg | 5% | CNF |
| 1131 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 26.50 mg | 5% | CNF |
| 1132 | Bread, pita, whole-wheat | Baked Products | 26.50 mg | 5% | CNF |
| 1133 | Fast foods, nachos, with cheese | Fast Foods | 26.40 mg | 5% | USDA_SR |
| 1134 | Fast foods, mexican, nachos with cheese | Fast Foods | 26.40 mg | 5% | CNF |
| 1135 | Candies, milk chocolate coated raisins | Sweets | 26.30 mg | 5% | USDA_SR |
| 1136 | Candies, milk chocolate coated raisins | Sweets | 26.30 mg | 5% | CNF |
| 1137 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 26.20 mg | 5% | USDA_SR |
| 1138 | Mayonnaise, made with tofu | Fats and Oils | 26.20 mg | 5% | USDA_SR |
| 1139 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 26.20 mg | 5% | CNF |
| 1140 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 26.10 mg | 5% | USDA_SR |
| 1141 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.10 mg | 5% | USDA_SR |
| 1142 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 26.10 mg | 5% | USDA_SR |
| 1143 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 26.10 mg | 5% | CNF |
| 1144 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 26.10 mg | 5% | CNF |
| 1145 | Ice cream, soft serve, chocolate | Dairy and Egg Products | 26.00 mg | 5% | USDA_SR |
| 1146 | Ice creams, regular, low carbohydrate, vanilla | Sweets | 26.00 mg | 5% | USDA_SR |
| 1147 | Candies, sugar-coated almonds | Sweets | 26.00 mg | 5% | USDA_SR |
| 1148 | Ice creams, french vanilla, soft-serve | Sweets | 26.00 mg | 5% | USDA_SR |
| 1149 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 26.00 mg | 5% | USDA_SR |
| 1150 | Ice creams, vanilla | Sweets | 26.00 mg | 5% | USDA_SR |
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