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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Cheese, gruyere | Dairy and Egg Products | 15.40 mg | 3% |
| 1202 | Cheese, gouda | Dairy and Egg Products | 15.40 mg | 3% |
| 1203 | Cheese, mexican, queso cotija | Dairy and Egg Products | 15.40 mg | 3% |
| 1204 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 15.40 mg | 3% |
| 1205 | Cheese, provolone | Dairy and Egg Products | 15.40 mg | 3% |
| 1206 | Cheese, port de salut | Dairy and Egg Products | 15.40 mg | 3% |
| 1207 | Cheese, parmesan, hard | Dairy and Egg Products | 15.40 mg | 3% |
| 1208 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 15.40 mg | 3% |
| 1209 | Cheese, mozzarella, whole milk | Dairy and Egg Products | 15.40 mg | 3% |
| 1210 | Cheese, monterey | Dairy and Egg Products | 15.40 mg | 3% |
| 1211 | Cheese, fontina | Dairy and Egg Products | 15.40 mg | 3% |
| 1212 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 15.40 mg | 3% |
| 1213 | Cheese, muenster, low fat | Dairy and Egg Products | 15.40 mg | 3% |
| 1214 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 15.40 mg | 3% |
| 1215 | Cheese, swiss, low fat | Dairy and Egg Products | 15.40 mg | 3% |
| 1216 | Cheese, swiss, low sodium | Dairy and Egg Products | 15.40 mg | 3% |
| 1217 | Cheese, monterey, low fat | Dairy and Egg Products | 15.40 mg | 3% |
| 1218 | Cheese, parmesan, low sodium | Dairy and Egg Products | 15.40 mg | 3% |
| 1219 | Babyfood, cereal, mixed, prepared with whole milk | Baby Foods | 15.30 mg | 3% |
| 1220 | Bagels, oat bran | Baked Products | 15.30 mg | 3% |
| 1221 | Beans, snap, green, raw | Vegetables and Vegetable Products | 15.30 mg | 3% |
| 1222 | Arugula, raw | Vegetables and Vegetable Products | 15.30 mg | 3% |
| 1223 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 15.30 mg | 3% |
| 1224 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 15.30 mg | 3% |
| 1225 | Snacks, popcorn, cheese-flavor | Snacks | 15.30 mg | 3% |
| 1226 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 15.20 mg | 3% |
| 1227 | Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener | Dairy and Egg Products | 15.20 mg | 3% |
| 1228 | Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 15.20 mg | 3% |
| 1229 | Yogurt, fruit, lowfat, with low calorie sweetener | Dairy and Egg Products | 15.20 mg | 3% |
| 1230 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener | Dairy and Egg Products | 15.20 mg | 3% |
| 1231 | Yogurt, chocolate, nonfat milk, fortified with vitamin D | Dairy and Egg Products | 15.20 mg | 3% |
| 1232 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 15.20 mg | 3% |
| 1233 | Yogurt, vanilla, low fat, fortified with vitamin D | Dairy and Egg Products | 15.20 mg | 3% |
| 1234 | Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 15.20 mg | 3% |
| 1235 | Yogurt, chocolate, nonfat milk | Dairy and Egg Products | 15.20 mg | 3% |
| 1236 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 15.20 mg | 3% |
| 1237 | Yogurt, plain, whole milk | Dairy and Egg Products | 15.20 mg | 3% |
| 1238 | Milk, chocolate, lowfat, reduced sugar | Dairy and Egg Products | 15.20 mg | 3% |
| 1239 | Kefir, lowfat, plain, LIFEWAY | Dairy and Egg Products | 15.20 mg | 3% |
| 1240 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 15.20 mg | 3% |
| 1241 | Yogurt, Greek, vanilla, nonfat | Dairy and Egg Products | 15.20 mg | 3% |
| 1242 | Yogurt, fruit, low fat,9 g protein/8 oz | Dairy and Egg Products | 15.20 mg | 3% |
| 1243 | Yogurt, vanilla, low fat. | Dairy and Egg Products | 15.20 mg | 3% |
| 1244 | Yogurt, plain, skim milk | Dairy and Egg Products | 15.20 mg | 3% |
| 1245 | Yogurt, plain, low fat | Dairy and Egg Products | 15.20 mg | 3% |
| 1246 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.20 mg | 3% |
| 1247 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 15.20 mg | 3% |
| 1248 | Babyfood, vegetable and brown rice, strained | Baby Foods | 15.20 mg | 3% |
| 1249 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 15.20 mg | 3% |
| 1250 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.20 mg | 3% |
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