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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Agave, cooked | Vegetables and Vegetable Products | 8.80 mg | 2% |
| 1302 | Cookie, ginger snap | Baked Products | 8.80 mg | 2% |
| 1303 | Alcohol, beer, light (4% alcohol by volume) | Beverages | 8.80 mg | 2% |
| 1304 | Carrot, boiled, drained | Vegetables and Vegetable Products | 8.80 mg | 2% |
| 1305 | Carrot, raw | Vegetables and Vegetable Products | 8.80 mg | 2% |
| 1306 | Spices, poppy seed | Spices and Herbs | 8.80 mg | 2% |
| 1307 | Spices, nutmeg, ground | Spices and Herbs | 8.80 mg | 2% |
| 1308 | Cookie, oatmeal sandwich, cream filling | Baked Products | 8.70 mg | 2% |
| 1309 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 8.70 mg | 2% |
| 1310 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1311 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1312 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1313 | Beverage, bean | Legumes and Legume Products | 8.70 mg | 2% |
| 1314 | Cracker, cheese, reduced sodium | Baked Products | 8.70 mg | 2% |
| 1315 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 8.70 mg | 2% |
| 1316 | Cracker, cheese | Baked Products | 8.70 mg | 2% |
| 1317 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1318 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1319 | Turnip, boiled, drained | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1320 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 8.70 mg | 2% |
| 1321 | Soup, cream, potato, canned, condensed | Soups, Sauces and Gravies | 8.70 mg | 2% |
| 1322 | Babyfood, vegetables, jarred, creamed corn | Babyfoods | 8.60 mg | 2% |
| 1323 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.60 mg | 2% |
| 1324 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 8.60 mg | 2% |
| 1325 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 8.60 mg | 2% |
| 1326 | Tomato, green, raw | Vegetables and Vegetable Products | 8.60 mg | 2% |
| 1327 | Tamarind, raw | Fruits and fruit juices | 8.60 mg | 2% |
| 1328 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 8.50 mg | 2% |
| 1329 | Bread, garlic | Baked Products | 8.50 mg | 2% |
| 1330 | Bread, cheese | Baked Products | 8.50 mg | 2% |
| 1331 | Salad dressing, mayonnaise type, low sodium, reduced fat | Fats and Oils | 8.50 mg | 2% |
| 1332 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 8.50 mg | 2% |
| 1333 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 8.50 mg | 2% |
| 1334 | Ice cream cone, sugar, rolled-type | Baked Products | 8.50 mg | 2% |
| 1335 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 8.50 mg | 2% |
| 1336 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 8.50 mg | 2% |
| 1337 | Loganberry, frozen | Fruits and fruit juices | 8.50 mg | 2% |
| 1338 | Lemon peel, raw | Fruits and fruit juices | 8.50 mg | 2% |
| 1339 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 8.50 mg | 2% |
| 1340 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 8.40 mg | 2% |
| 1341 | Breakfast tart, low fat | Baked Products | 8.40 mg | 2% |
| 1342 | Egg, chicken, white, dried | Dairy and Egg Products | 8.40 mg | 2% |
| 1343 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 8.40 mg | 2% |
| 1344 | Cookie, molasses | Baked Products | 8.40 mg | 2% |
| 1345 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 8.40 mg | 2% |
| 1346 | Orange, all commercial varieties, raw | Fruits and fruit juices | 8.40 mg | 2% |
| 1347 | Kumquat, raw | Fruits and fruit juices | 8.40 mg | 2% |
| 1348 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 8.40 mg | 2% |
| 1349 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 8.40 mg | 2% |
| 1350 | Macaroni and cheese, frozen | Mixed Dishes | 8.30 mg | 2% |
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