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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Grains, rye flour, light | Cereals, Grains and Pasta | 10.80 mg | 2% |
| 1202 | Cracker, matzo, plain | Baked Products | 10.80 mg | 2% |
| 1203 | Cookie, sugar, commercial | Baked Products | 10.80 mg | 2% |
| 1204 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 10.80 mg | 2% |
| 1205 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 10.80 mg | 2% |
| 1206 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 10.70 mg | 2% |
| 1207 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 10.70 mg | 2% |
| 1208 | Cake mix, gingerbread, dry, unprepared | Baked Products | 10.70 mg | 2% |
| 1209 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 10.70 mg | 2% |
| 1210 | Cabbage, raw | Vegetables and Vegetable Products | 10.70 mg | 2% |
| 1211 | Cinnamon bun, with icing (honey bun) | Baked Products | 10.60 mg | 2% |
| 1212 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 10.60 mg | 2% |
| 1213 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 10.60 mg | 2% |
| 1214 | Dessert topping (non dairy), powdered, prepared with whole milk | Dairy and Egg Products | 10.60 mg | 2% |
| 1215 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 10.50 mg | 2% |
| 1216 | Cracker, multigrain | Baked Products | 10.40 mg | 2% |
| 1217 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 10.40 mg | 2% |
| 1218 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 10.40 mg | 2% |
| 1219 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 10.40 mg | 2% |
| 1220 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 10.40 mg | 2% |
| 1221 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 10.40 mg | 2% |
| 1222 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 10.40 mg | 2% |
| 1223 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 10.30 mg | 2% |
| 1224 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 10.30 mg | 2% |
| 1225 | Sweets, jellies | Sweets | 10.30 mg | 2% |
| 1226 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 10.30 mg | 2% |
| 1227 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 10.20 mg | 2% |
| 1228 | Sweets, jams and preserves | Sweets | 10.20 mg | 2% |
| 1229 | Raspberry, frozen, sweetened | Fruits and fruit juices | 10.20 mg | 2% |
| 1230 | Tangerine (mandarin), raw | Fruits and fruit juices | 10.20 mg | 2% |
| 1231 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 10.20 mg | 2% |
| 1232 | Indian, bread, naan, whole-wheat | Baked Products | 10.10 mg | 2% |
| 1233 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 10.10 mg | 2% |
| 1234 | Alcohol, beer, regular, (5% alcohol by volume) | Beverages | 10.10 mg | 2% |
| 1235 | Prune, dried, uncooked | Fruits and fruit juices | 10.10 mg | 2% |
| 1236 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 10.00 mg | 2% |
| 1237 | Candies, fudge, chocolate, homemade | Sweets | 10.00 mg | 2% |
| 1238 | Cookie, peanut butter, commercial | Baked Products | 10.00 mg | 2% |
| 1239 | Cookie, brownie, commercial | Baked Products | 10.00 mg | 2% |
| 1240 | Coffee, instant, with sugar, French flavour, powder | Beverages | 10.00 mg | 2% |
| 1241 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 1242 | Mozzarella sticks, fried | Mixed Dishes | 9.90 mg | 2% |
| 1243 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 1244 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 1245 | Date, medjool | Fruits and fruit juices | 9.90 mg | 2% |
| 1246 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 1247 | Carrot juice, canned | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 1248 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 1249 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 1250 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 9.80 mg | 2% |
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