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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 15.70 mg | 3% |
| 1152 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with DHA and ARA, ready-to-feed | Baby Foods | 15.70 mg | 3% |
| 1153 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 15.70 mg | 3% |
| 1154 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA | Baby Foods | 15.60 mg | 3% |
| 1155 | Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 15.60 mg | 3% |
| 1156 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted | Baby Foods | 15.60 mg | 3% |
| 1157 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted | Baby Foods | 15.60 mg | 3% |
| 1158 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 15.60 mg | 3% |
| 1159 | Milk, chocolate, fat free, with added vitamin A and vitamin D | Dairy and Egg Products | 15.60 mg | 3% |
| 1160 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 15.60 mg | 3% |
| 1161 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 15.60 mg | 3% |
| 1162 | Yogurt, vanilla, non-fat | Dairy and Egg Products | 15.60 mg | 3% |
| 1163 | Salad dressing, caesar dressing, regular | Fats and Oils | 15.60 mg | 3% |
| 1164 | Frozen novelties, juice type, juice with cream | Sweets | 15.60 mg | 3% |
| 1165 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 15.50 mg | 3% |
| 1166 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 15.50 mg | 3% |
| 1167 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate | Baby Foods | 15.50 mg | 3% |
| 1168 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 15.50 mg | 3% |
| 1169 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 15.50 mg | 3% |
| 1170 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate | Baby Foods | 15.50 mg | 3% |
| 1171 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 15.50 mg | 3% |
| 1172 | Cabbage, kimchi | Vegetables and Vegetable Products | 15.50 mg | 3% |
| 1173 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 15.40 mg | 3% |
| 1174 | Babyfood, cereal, mixed, with bananas, prepared with whole milk | Baby Foods | 15.40 mg | 3% |
| 1175 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 15.40 mg | 3% |
| 1176 | Cheese, low fat, cheddar or colby | Dairy and Egg Products | 15.40 mg | 3% |
| 1177 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 15.40 mg | 3% |
| 1178 | Cheese, mexican, queso asadero | Dairy and Egg Products | 15.40 mg | 3% |
| 1179 | Cheese, goat, soft type | Dairy and Egg Products | 15.40 mg | 3% |
| 1180 | Cheese, goat, semisoft type | Dairy and Egg Products | 15.40 mg | 3% |
| 1181 | Cheese, parmesan, shredded | Dairy and Egg Products | 15.40 mg | 3% |
| 1182 | Cheese, feta | Dairy and Egg Products | 15.40 mg | 3% |
| 1183 | Cheese, edam | Dairy and Egg Products | 15.40 mg | 3% |
| 1184 | Cheese, colby | Dairy and Egg Products | 15.40 mg | 3% |
| 1185 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 15.40 mg | 3% |
| 1186 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 15.40 mg | 3% |
| 1187 | Babyfood, cereal, oatmeal, with bananas, prepared with whole milk | Baby Foods | 15.40 mg | 3% |
| 1188 | Cheese, white, queso blanco | Dairy and Egg Products | 15.40 mg | 3% |
| 1189 | Parmesan cheese topping, fat free | Dairy and Egg Products | 15.40 mg | 3% |
| 1190 | Cheese, mexican, queso anejo | Dairy and Egg Products | 15.40 mg | 3% |
| 1191 | Cheese, goat, hard type | Dairy and Egg Products | 15.40 mg | 3% |
| 1192 | Cheese, camembert | Dairy and Egg Products | 15.40 mg | 3% |
| 1193 | Cheese, brie | Dairy and Egg Products | 15.40 mg | 3% |
| 1194 | Cheese, brick | Dairy and Egg Products | 15.40 mg | 3% |
| 1195 | Cheese, blue | Dairy and Egg Products | 15.40 mg | 3% |
| 1196 | Cheese, cheddar, nonfat or fat free | Dairy and Egg Products | 15.40 mg | 3% |
| 1197 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 15.40 mg | 3% |
| 1198 | Cheese, romano | Dairy and Egg Products | 15.40 mg | 3% |
| 1199 | Cheese, muenster | Dairy and Egg Products | 15.40 mg | 3% |
| 1200 | Cheese, limburger | Dairy and Egg Products | 15.40 mg | 3% |
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