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 1301–1350 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Garlic, raw | Vegetables and Vegetable Products | 23.20 mg | 4% | USDA_SR |
| 1302 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 23.20 mg | 4% | CNF |
| 1303 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 23.20 mg | 4% | CNF |
| 1304 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 23.20 mg | 4% | CNF |
| 1305 | Garlic, raw | Vegetables and Vegetable Products | 23.20 mg | 4% | CNF |
| 1306 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 23.20 mg | 4% | CNF |
| 1307 | Collards, raw | Vegetables and Vegetable Products | 23.20 mg | 4% | CNF |
| 1308 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 23.10 mg | 4% | USDA_SR |
| 1309 | Apples, dehydrated (low moisture), sulfured, uncooked | Fruits and Fruit Juices | 23.10 mg | 4% | USDA_SR |
| 1310 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 23.10 mg | 4% | USDA_SR |
| 1311 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 23.10 mg | 4% | USDA_SR |
| 1312 | Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry | Breakfast Cereals | 23.10 mg | 4% | USDA_SR |
| 1313 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 23.10 mg | 4% | USDA_SR |
| 1314 | Cereals, CREAM OF WHEAT, instant, dry | Breakfast Cereals | 23.10 mg | 4% | USDA_SR |
| 1315 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry | Breakfast Cereals | 23.10 mg | 4% | USDA_SR |
| 1316 | Frozen yogurts, flavors other than chocolate | Sweets | 23.10 mg | 4% | USDA_SR |
| 1317 | Millet, puffed | Breakfast Cereals | 23.10 mg | 4% | USDA_SR |
| 1318 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 23.10 mg | 4% | USDA_SR |
| 1319 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 23.10 mg | 4% | CNF |
| 1320 | Cereal, millet, puffed | Breakfast cereals | 23.10 mg | 4% | CNF |
| 1321 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 23.10 mg | 4% | CNF |
| 1322 | Dessert, frozen yogourt | Sweets | 23.10 mg | 4% | CNF |
| 1323 | Fat free ice cream, no sugar added, flavors other than chocolate | Dairy and Egg Products | 23.00 mg | 4% | USDA_SR |
| 1324 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 23.00 mg | 4% | USDA_SR |
| 1325 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 23.00 mg | 4% | USDA_SR |
| 1326 | Ice creams, vanilla, light, no sugar added | Sweets | 23.00 mg | 4% | USDA_SR |
| 1327 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 23.00 mg | 4% | USDA_SR |
| 1328 | Quinoa, cooked | Cereal Grains and Pasta | 23.00 mg | 4% | USDA_SR |
| 1329 | Dessert, frozen, ice cream, fat free, no sugar added, flavours other than chocolate | Sweets | 23.00 mg | 4% | CNF |
| 1330 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 23.00 mg | 4% | CNF |
| 1331 | Dessert, frozen, ice cream, light, with aspartame, vanilla | Sweets | 23.00 mg | 4% | CNF |
| 1332 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 23.00 mg | 4% | CNF |
| 1333 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 23.00 mg | 4% | CNF |
| 1334 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches | Breakfast Cereals | 22.90 mg | 4% | USDA_SR |
| 1335 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 22.90 mg | 4% | USDA_SR |
| 1336 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 22.90 mg | 4% | USDA_SR |
| 1337 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 22.70 mg | 4% | USDA_SR |
| 1338 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 22.70 mg | 4% | USDA_SR |
| 1339 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 22.70 mg | 4% | CNF |
| 1340 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 22.70 mg | 4% | CNF |
| 1341 | Babyfood, green beans, dices, toddler | Baby Foods | 22.60 mg | 4% | USDA_SR |
| 1342 | Babyfood, vegetables, green beans, junior | Baby Foods | 22.60 mg | 4% | USDA_SR |
| 1343 | Babyfood, vegetables, green beans, strained | Baby Foods | 22.60 mg | 4% | USDA_SR |
| 1344 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 22.60 mg | 4% | USDA_SR |
| 1345 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 22.60 mg | 4% | CNF |
| 1346 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 22.50 mg | 4% | USDA_SR |
| 1347 | Clif Z bar | Baby Foods | 22.50 mg | 4% | USDA_SR |
| 1348 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 22.50 mg | 4% | USDA_SR |
| 1349 | Ice creams, regular, low carbohydrate, chocolate | Sweets | 22.50 mg | 4% | USDA_SR |
| 1350 | Ice creams, chocolate | Sweets | 22.50 mg | 4% | USDA_SR |
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