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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 16.10 mg | 3% |
| 1102 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 16.00 mg | 3% |
| 1103 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 16.00 mg | 3% |
| 1104 | Bread, white, commercially prepared, toasted | Baked Products | 16.00 mg | 3% |
| 1105 | Whey, sweet, fluid | Dairy and Egg Products | 16.00 mg | 3% |
| 1106 | Milk, human, mature, fluid | Dairy and Egg Products | 16.00 mg | 3% |
| 1107 | Milk, goat, fluid, with added vitamin D | Dairy and Egg Products | 16.00 mg | 3% |
| 1108 | Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 16.00 mg | 3% |
| 1109 | Salad dressing, thousand island dressing, reduced fat | Fats and Oils | 16.00 mg | 3% |
| 1110 | Yogurt, frozen, flavors other than chocolate, lowfat | Dairy and Egg Products | 16.00 mg | 3% |
| 1111 | Whey, acid, fluid | Dairy and Egg Products | 16.00 mg | 3% |
| 1112 | Milk, low sodium, fluid | Dairy and Egg Products | 16.00 mg | 3% |
| 1113 | Salad dressing, buttermilk, lite | Fats and Oils | 16.00 mg | 3% |
| 1114 | Milk, fluid, nonfat, calcium fortified (fat free or skim) | Dairy and Egg Products | 16.00 mg | 3% |
| 1115 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 16.00 mg | 3% |
| 1116 | Asparagus, raw | Vegetables and Vegetable Products | 16.00 mg | 3% |
| 1117 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free | Fats and Oils | 16.00 mg | 3% |
| 1118 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free | Fats and Oils | 16.00 mg | 3% |
| 1119 | Milk, buttermilk, fluid, cultured, reduced fat | Dairy and Egg Products | 16.00 mg | 3% |
| 1120 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie | Fats and Oils | 16.00 mg | 3% |
| 1121 | Bread, rice bran, toasted | Baked Products | 15.90 mg | 3% |
| 1122 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, with ARA and DHA, prepared from powder | Baby Foods | 15.90 mg | 3% |
| 1123 | Bread, raisin, enriched, toasted | Baked Products | 15.90 mg | 3% |
| 1124 | Bread, oatmeal, toasted | Baked Products | 15.90 mg | 3% |
| 1125 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.90 mg | 3% |
| 1126 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.90 mg | 3% |
| 1127 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 15.90 mg | 3% |
| 1128 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 15.90 mg | 3% |
| 1129 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 15.80 mg | 3% |
| 1130 | Figs, dried, uncooked | Fruits and Fruit Juices | 15.80 mg | 3% |
| 1131 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA | Baby Foods | 15.80 mg | 3% |
| 1132 | Infant formula, MEAD JOHNSON, Pregestimil 20 Calories, ready to feed, with ARA and DHA | Baby Foods | 15.80 mg | 3% |
| 1133 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, liquid concentrate, with ARA and DHA, reconstituted | Baby Foods | 15.80 mg | 3% |
| 1134 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN AA, ready-to-feed | Baby Foods | 15.80 mg | 3% |
| 1135 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 15.80 mg | 3% |
| 1136 | Infant Formula, MEAD JOHNSON, ENFAMIL GENTLEASE, with iron, prepared from powder | Baby Foods | 15.80 mg | 3% |
| 1137 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed | Baby Foods | 15.80 mg | 3% |
| 1138 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, ready-to-feed | Baby Foods | 15.80 mg | 3% |
| 1139 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 15.70 mg | 3% |
| 1140 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% |
| 1141 | Infant formula, MEAD JOHNSON, Gentlease, ready to feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% |
| 1142 | Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% |
| 1143 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, ready-to-feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% |
| 1144 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% |
| 1145 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, ready-to-feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% |
| 1146 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, ready to feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% |
| 1147 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed | Baby Foods | 15.70 mg | 3% |
| 1148 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 15.70 mg | 3% |
| 1149 | Cheese, Mexican blend | Dairy and Egg Products | 15.70 mg | 3% |
| 1150 | Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed | Baby Foods | 15.70 mg | 3% |
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