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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Taro leaves, raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1102 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1103 | Purslane, raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1104 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1105 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1106 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1107 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 12.80 mg | 2% |
| 1108 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 12.80 mg | 2% |
| 1109 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 12.80 mg | 2% |
| 1110 | Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 12.70 mg | 2% |
| 1111 | Plantain, cooked | Fruits and fruit juices | 12.70 mg | 2% |
| 1112 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 12.70 mg | 2% |
| 1113 | Lychee, dried | Fruits and fruit juices | 12.70 mg | 2% |
| 1114 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 12.60 mg | 2% |
| 1115 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 12.60 mg | 2% |
| 1116 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 12.60 mg | 2% |
| 1117 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 12.50 mg | 2% |
| 1118 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 12.50 mg | 2% |
| 1119 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 12.40 mg | 2% |
| 1120 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 12.40 mg | 2% |
| 1121 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 12.40 mg | 2% |
| 1122 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 12.40 mg | 2% |
| 1123 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 12.40 mg | 2% |
| 1124 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 12.40 mg | 2% |
| 1125 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 12.40 mg | 2% |
| 1126 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 12.40 mg | 2% |
| 1127 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 12.40 mg | 2% |
| 1128 | Margarine, stick, palm and soybean oils | Fats and Oils | 12.40 mg | 2% |
| 1129 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 12.40 mg | 2% |
| 1130 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 12.30 mg | 2% |
| 1131 | Cookie, graham cracker, plain or honey, low fat | Baked Products | 12.30 mg | 2% |
| 1132 | Indian, bread, paratha, whole-wheat | Baked Products | 12.30 mg | 2% |
| 1133 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 12.30 mg | 2% |
| 1134 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 12.30 mg | 2% |
| 1135 | Sweet potato, raw | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1136 | Okra (gumbo), raw | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1137 | Kohlrabi, raw | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1138 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1139 | Raspberry, raw | Fruits and fruit juices | 12.30 mg | 2% |
| 1140 | Mulberry, raw | Fruits and fruit juices | 12.30 mg | 2% |
| 1141 | Candies, bars, 3 Musketeers | Sweets | 12.20 mg | 2% |
| 1142 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 12.20 mg | 2% |
| 1143 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 12.20 mg | 2% |
| 1144 | Snacks, potato chips, lightly salted | Snacks | 12.10 mg | 2% |
| 1145 | Cheese, cream, light | Dairy and Egg Products | 12.10 mg | 2% |
| 1146 | Snacks, potato chips, plain, salted | Snacks | 12.10 mg | 2% |
| 1147 | Snacks, corn-based, extruded, chips, plain | Snacks | 12.10 mg | 2% |
| 1148 | Nuts, coconut meat, raw | Nuts and Seeds | 12.10 mg | 2% |
| 1149 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 12.10 mg | 2% |
| 1150 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 12.10 mg | 2% |
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