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 1151–1200 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Rose hips, wild, native | Fruits and fruit juices | 12.00 mg | 2% |
| 1152 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 12.00 mg | 2% |
| 1153 | Sweets, cocoa, powder, unsweetened | Sweets | 12.00 mg | 2% |
| 1154 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 12.00 mg | 2% |
| 1155 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 12.00 mg | 2% |
| 1156 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 11.90 mg | 2% |
| 1157 | Eggplant, pickled | Vegetables and Vegetable Products | 11.90 mg | 2% |
| 1158 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 11.90 mg | 2% |
| 1159 | Carob (St. John's bread), flour | Legumes and Legume Products | 11.90 mg | 2% |
| 1160 | Lettuce, red leaf | Vegetables and Vegetable Products | 11.80 mg | 2% |
| 1161 | Sweets, topping, nuts in syrup | Sweets | 11.80 mg | 2% |
| 1162 | Dessert, egg custard, dry mix prepared with whole milk | Sweets | 11.80 mg | 2% |
| 1163 | Candies, bars, Mounds | Sweets | 11.80 mg | 2% |
| 1164 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 11.80 mg | 2% |
| 1165 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 11.70 mg | 2% |
| 1166 | Dessert, frozen, ice cream, chocolate, light, no sugar added | Sweets | 11.70 mg | 2% |
| 1167 | Burdock root, raw | Vegetables and Vegetable Products | 11.70 mg | 2% |
| 1168 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 11.60 mg | 2% |
| 1169 | Fast foods, side dish, hush puppies | Fast Foods | 11.60 mg | 2% |
| 1170 | Snacks, corn-based, extruded, puffs or twists, cheese | Snacks | 11.60 mg | 2% |
| 1171 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 11.60 mg | 2% |
| 1172 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 11.60 mg | 2% |
| 1173 | Snacks, potato chips, barbecue flavour | Snacks | 11.50 mg | 2% |
| 1174 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 11.50 mg | 2% |
| 1175 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 11.40 mg | 2% |
| 1176 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 11.40 mg | 2% |
| 1177 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 11.40 mg | 2% |
| 1178 | Soup, cream, onion, canned, condensed | Soups, Sauces and Gravies | 11.40 mg | 2% |
| 1179 | Basil, fresh | Spices and Herbs | 11.40 mg | 2% |
| 1180 | Soy flour, defatted | Legumes and Legume Products | 11.30 mg | 2% |
| 1181 | Shallot, raw | Vegetables and Vegetable Products | 11.30 mg | 2% |
| 1182 | Spices, pepper, black | Spices and Herbs | 11.30 mg | 2% |
| 1183 | Grains, millet, cooked | Cereals, Grains and Pasta | 11.20 mg | 2% |
| 1184 | Pear, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 11.20 mg | 2% |
| 1185 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.10 mg | 2% |
| 1186 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 11.10 mg | 2% |
| 1187 | Turnip, raw | Vegetables and Vegetable Products | 11.10 mg | 2% |
| 1188 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 11.10 mg | 2% |
| 1189 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 11.10 mg | 2% |
| 1190 | Raisin, seedless (sultana) | Fruits and fruit juices | 11.10 mg | 2% |
| 1191 | Raisin, golden seedless | Fruits and fruit juices | 11.10 mg | 2% |
| 1192 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 11.00 mg | 2% |
| 1193 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 11.00 mg | 2% |
| 1194 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 11.00 mg | 2% |
| 1195 | Spices, cinnamon, ground | Spices and Herbs | 11.00 mg | 2% |
| 1196 | Sweets, confectioner's coating / chips, butterscotch | Sweets | 10.90 mg | 2% |
| 1197 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 10.90 mg | 2% |
| 1198 | Radicchio, raw | Vegetables and Vegetable Products | 10.90 mg | 2% |
| 1199 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 10.80 mg | 2% |
| 1200 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 10.80 mg | 2% |
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