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 1251–1300 of 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Beverages, milk beverage, reduced fat, flavored and sweetened, Ready-to-drink, added calcium, vitamin A and vitamin D | Beverages | 15.10 mg | 3% |
| 1252 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 15.10 mg | 3% |
| 1253 | Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 15.10 mg | 3% |
| 1254 | Pasta, dry, enriched | Cereal Grains and Pasta | 15.10 mg | 3% |
| 1255 | Cream, half and half, fat free | Dairy and Egg Products | 15.00 mg | 3% |
| 1256 | Milk, filled, fluid, with lauric acid oil | Dairy and Egg Products | 15.00 mg | 3% |
| 1257 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 15.00 mg | 3% |
| 1258 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 3% |
| 1259 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 15.00 mg | 3% |
| 1260 | Margarine-like, butter-margarine blend, 80% fat, stick, without salt | Fats and Oils | 15.00 mg | 3% |
| 1261 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 15.00 mg | 3% |
| 1262 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 15.00 mg | 3% |
| 1263 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 14.90 mg | 3% |
| 1264 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 14.90 mg | 3% |
| 1265 | Bread, wheat, sprouted | Baked Products | 14.90 mg | 3% |
| 1266 | Sour dressing, non-butterfat, cultured, filled cream-type | Dairy and Egg Products | 14.90 mg | 3% |
| 1267 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.90 mg | 3% |
| 1268 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Meals, Entrees, and Side Dishes | 14.90 mg | 3% |
| 1269 | Candies, 5TH AVENUE Candy Bar | Sweets | 14.90 mg | 3% |
| 1270 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 14.80 mg | 3% |
| 1271 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 14.80 mg | 3% |
| 1272 | Rolls, french | Baked Products | 14.80 mg | 3% |
| 1273 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 14.80 mg | 3% |
| 1274 | Cookies, raisin, soft-type | Baked Products | 14.70 mg | 3% |
| 1275 | Soup, tomato, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 14.70 mg | 3% |
| 1276 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 14.70 mg | 3% |
| 1277 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 14.70 mg | 3% |
| 1278 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 14.70 mg | 3% |
| 1279 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 14.70 mg | 3% |
| 1280 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH | Breakfast Cereals | 14.70 mg | 3% |
| 1281 | Babyfood, peas, dices, toddler | Baby Foods | 14.70 mg | 3% |
| 1282 | Babyfood, peas and brown rice | Baby Foods | 14.70 mg | 3% |
| 1283 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 14.70 mg | 3% |
| 1284 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 14.70 mg | 3% |
| 1285 | Rolls, hard (includes kaiser) | Baked Products | 14.60 mg | 3% |
| 1286 | Rolls, dinner, rye | Baked Products | 14.60 mg | 3% |
| 1287 | Rolls, dinner, oat bran | Baked Products | 14.60 mg | 3% |
| 1288 | Bread, stuffing, dry mix | Baked Products | 14.60 mg | 3% |
| 1289 | Bread, sticks, plain | Baked Products | 14.60 mg | 3% |
| 1290 | Bread, crumbs, dry, grated, plain | Baked Products | 14.60 mg | 3% |
| 1291 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 14.60 mg | 3% |
| 1292 | Bread, reduced-calorie, white | Baked Products | 14.60 mg | 3% |
| 1293 | Bread, reduced-calorie, rye | Baked Products | 14.60 mg | 3% |
| 1294 | Bread, pumpernickel | Baked Products | 14.60 mg | 3% |
| 1295 | Bread, pita, white, enriched | Baked Products | 14.60 mg | 3% |
| 1296 | Bread, Italian | Baked Products | 14.60 mg | 3% |
| 1297 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 14.60 mg | 3% |
| 1298 | Rolls, dinner, sweet | Baked Products | 14.60 mg | 3% |
| 1299 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 14.60 mg | 3% |
| 1300 | Bread, crumbs, dry, grated, seasoned | Baked Products | 14.60 mg | 3% |
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