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 1201–1250 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 25.20 mg | 5% | CNF |
| 1202 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 25.10 mg | 5% | CNF |
| 1203 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 25.00 mg | 5% | USDA_SR |
| 1204 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 5% | USDA_SR |
| 1205 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 25.00 mg | 5% | USDA_SR |
| 1206 | Candies, bars, Whatchamacallit | Sweets | 25.00 mg | 5% | CNF |
| 1207 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 25.00 mg | 5% | CNF |
| 1208 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 24.90 mg | 5% | USDA_SR |
| 1209 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 24.90 mg | 5% | CNF |
| 1210 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.80 mg | 5% | USDA_SR |
| 1211 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.80 mg | 5% | USDA_SR |
| 1212 | Candies, confectioner's coating, yogurt | Sweets | 24.80 mg | 5% | USDA_SR |
| 1213 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 24.80 mg | 5% | CNF |
| 1214 | Candies, confectioner's coating, yogourt | Sweets | 24.80 mg | 5% | CNF |
| 1215 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 24.80 mg | 5% | CNF |
| 1216 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 24.70 mg | 4% | USDA_SR |
| 1217 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 24.70 mg | 4% | USDA_SR |
| 1218 | Spices, cumin seed | Spices and Herbs | 24.70 mg | 4% | USDA_SR |
| 1219 | Spices, celery seed | Spices and Herbs | 24.70 mg | 4% | USDA_SR |
| 1220 | Spices, caraway seed | Spices and Herbs | 24.70 mg | 4% | USDA_SR |
| 1221 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 24.70 mg | 4% | USDA_SR |
| 1222 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 24.70 mg | 4% | USDA_SR |
| 1223 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 24.70 mg | 4% | USDA_SR |
| 1224 | Candies, honey-combed, with peanut butter | Sweets | 24.70 mg | 4% | USDA_SR |
| 1225 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 24.70 mg | 4% | CNF |
| 1226 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 24.70 mg | 4% | CNF |
| 1227 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 24.70 mg | 4% | CNF |
| 1228 | Spices, cumin seed | Spices and Herbs | 24.70 mg | 4% | CNF |
| 1229 | Spices, celery seed | Spices and Herbs | 24.70 mg | 4% | CNF |
| 1230 | Spices, caraway seed | Spices and Herbs | 24.70 mg | 4% | CNF |
| 1231 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 24.60 mg | 4% | USDA_SR |
| 1232 | Candies, NESTLE, 100 GRAND Bar | Sweets | 24.60 mg | 4% | USDA_SR |
| 1233 | Candies, bars, 100 Grand | Sweets | 24.60 mg | 4% | CNF |
| 1234 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 24.50 mg | 4% | USDA_SR |
| 1235 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 24.50 mg | 4% | CNF |
| 1236 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 24.40 mg | 4% | USDA_SR |
| 1237 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 24.40 mg | 4% | USDA_SR |
| 1238 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 24.40 mg | 4% | USDA_SR |
| 1239 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 24.40 mg | 4% | CNF |
| 1240 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 24.40 mg | 4% | CNF |
| 1241 | Snacks, brown rice chips | Snacks | 24.30 mg | 4% | USDA_SR |
| 1242 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 24.30 mg | 4% | CNF |
| 1243 | Snacks, brown rice chips | Snacks | 24.30 mg | 4% | CNF |
| 1244 | Restaurant, Latino, tamale, corn | Restaurant Foods | 24.20 mg | 4% | USDA_SR |
| 1245 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 24.20 mg | 4% | CNF |
| 1246 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 24.20 mg | 4% | CNF |
| 1247 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 24.20 mg | 4% | CNF |
| 1248 | Tamale, corn | Mixed Dishes | 24.20 mg | 4% | CNF |
| 1249 | Bread, multigrain, toasted | Baked Products | 24.20 mg | 4% | CNF |
| 1250 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 24.10 mg | 4% | USDA_SR |
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