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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 14.60 mg | 3% |
| 1302 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 14.60 mg | 3% |
| 1303 | Croutons, seasoned | Baked Products | 14.60 mg | 3% |
| 1304 | Cookies, fig bars | Baked Products | 14.60 mg | 3% |
| 1305 | Bread, rye | Baked Products | 14.60 mg | 3% |
| 1306 | Bread, reduced-calorie, oat bran | Baked Products | 14.60 mg | 3% |
| 1307 | Bread, raisin, enriched | Baked Products | 14.60 mg | 3% |
| 1308 | Bagels, cinnamon-raisin | Baked Products | 14.60 mg | 3% |
| 1309 | Babyfood, cereal, rice, prepared with whole milk | Baby Foods | 14.60 mg | 3% |
| 1310 | Milk, buttermilk, fluid, whole | Dairy and Egg Products | 14.60 mg | 3% |
| 1311 | Salad dressing, mayonnaise-type, light | Fats and Oils | 14.60 mg | 3% |
| 1312 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 14.60 mg | 3% |
| 1313 | Salad dressing, mayonnaise, imitation, soybean | Fats and Oils | 14.60 mg | 3% |
| 1314 | Salad dressing, mayonnaise type, regular, with salt | Fats and Oils | 14.60 mg | 3% |
| 1315 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 14.60 mg | 3% |
| 1316 | Salad dressing, coleslaw | Fats and Oils | 14.60 mg | 3% |
| 1317 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 14.60 mg | 3% |
| 1318 | Rolls, pumpernickel | Baked Products | 14.60 mg | 3% |
| 1319 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 14.60 mg | 3% |
| 1320 | Crackers, cheese, whole grain | Baked Products | 14.50 mg | 3% |
| 1321 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 14.50 mg | 3% |
| 1322 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 14.50 mg | 3% |
| 1323 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 14.50 mg | 3% |
| 1324 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 14.50 mg | 3% |
| 1325 | Potatoes, baked, flesh, with salt | Vegetables and Vegetable Products | 14.50 mg | 3% |
| 1326 | Potatoes, baked, flesh, without salt | Vegetables and Vegetable Products | 14.50 mg | 3% |
| 1327 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 14.50 mg | 3% |
| 1328 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 14.40 mg | 3% |
| 1329 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 14.40 mg | 3% |
| 1330 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 14.40 mg | 3% |
| 1331 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 14.40 mg | 3% |
| 1332 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 14.40 mg | 3% |
| 1333 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 14.40 mg | 3% |
| 1334 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 14.30 mg | 3% |
| 1335 | Bread, roll, Mexican, bollilo | Baked Products | 14.30 mg | 3% |
| 1336 | Cookies, chocolate wafers | Baked Products | 14.30 mg | 3% |
| 1337 | Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 14.30 mg | 3% |
| 1338 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 14.30 mg | 3% |
| 1339 | Yogurt, Greek, fruit, whole milk | Dairy and Egg Products | 14.30 mg | 3% |
| 1340 | Milk shakes, thick vanilla | Dairy and Egg Products | 14.30 mg | 3% |
| 1341 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.30 mg | 3% |
| 1342 | Pizza, cheese topping, regular crust, frozen, cooked | Fast Foods | 14.30 mg | 3% |
| 1343 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 14.20 mg | 3% |
| 1344 | Avocados, raw, California | Fruits and Fruit Juices | 14.20 mg | 3% |
| 1345 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 14.20 mg | 3% |
| 1346 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 14.20 mg | 3% |
| 1347 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 14.20 mg | 3% |
| 1348 | Cheese, mozzarella, low moisture, part-skim, shredded | Dairy and Egg Products | 14.20 mg | 3% |
| 1349 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 14.20 mg | 3% |
| 1350 | Cheese, parmesan, grated | Dairy and Egg Products | 14.10 mg | 3% |
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