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 1351–1400 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 8.20 mg | 1% |
| 1352 | Pumpkin, raw | Vegetables and Vegetable Products | 8.20 mg | 1% |
| 1353 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.20 mg | 1% |
| 1354 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 8.10 mg | 1% |
| 1355 | Bread, white, commercial, with added fibre | Baked Products | 8.10 mg | 1% |
| 1356 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 8.10 mg | 1% |
| 1357 | Alcohol, liqueur, coffee and cream (17% alcohol by volume) | Beverages | 8.10 mg | 1% |
| 1358 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 8.10 mg | 1% |
| 1359 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 8.00 mg | 1% |
| 1360 | Dessert, frozen, ice cream cookie sandwich | Sweets | 8.00 mg | 1% |
| 1361 | Dessert, frozen, ice cream sandwich | Sweets | 8.00 mg | 1% |
| 1362 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 8.00 mg | 1% |
| 1363 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 1% |
| 1364 | Candies, caramel | Sweets | 8.00 mg | 1% |
| 1365 | Bread, French or Vienna (also sourdough) | Baked Products | 8.00 mg | 1% |
| 1366 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 1% |
| 1367 | Dip, cheese with chili peppers, ready-to-serve | Soups, Sauces and Gravies | 7.90 mg | 1% |
| 1368 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 7.90 mg | 1% |
| 1369 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 7.90 mg | 1% |
| 1370 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 7.90 mg | 1% |
| 1371 | Celery, boiled, drained | Vegetables and Vegetable Products | 7.90 mg | 1% |
| 1372 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 7.90 mg | 1% |
| 1373 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 7.90 mg | 1% |
| 1374 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 7.80 mg | 1% |
| 1375 | Dessert, pudding, rice, ready to eat | Sweets | 7.80 mg | 1% |
| 1376 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 7.80 mg | 1% |
| 1377 | Kiwi fruit, raw | Fruits and fruit juices | 7.80 mg | 1% |
| 1378 | Soup, tomato rice, canned, condensed, water added | Soups, Sauces and Gravies | 7.80 mg | 1% |
| 1379 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 7.70 mg | 1% |
| 1380 | Dessert, frozen, sherbet, orange | Sweets | 7.70 mg | 1% |
| 1381 | Grapefruit juice, frozen concentrate, diluted | Fruits and fruit juices | 7.70 mg | 1% |
| 1382 | Grapefruit juice, canned, no added sugar | Fruits and fruit juices | 7.70 mg | 1% |
| 1383 | Grapefruit, white, all areas, raw | Fruits and fruit juices | 7.70 mg | 1% |
| 1384 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 7.70 mg | 1% |
| 1385 | Grapefruit juice, white, raw | Fruits and fruit juices | 7.70 mg | 1% |
| 1386 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 7.70 mg | 1% |
| 1387 | Babyfood, vegetables, jarred, squash, all stages | Babyfoods | 7.60 mg | 1% |
| 1388 | Tomatillo, raw | Vegetables and Vegetable Products | 7.60 mg | 1% |
| 1389 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 7.60 mg | 1% |
| 1390 | Melon, cantaloupe, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1391 | Currant, red and white, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1392 | Soursop, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1393 | Pomegranate, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1394 | Persimmon, japanese, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1395 | Passion fruit, purple, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1396 | Melon, honeydew, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1397 | Melon, casaba, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1398 | Mango, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1399 | Guava, common, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1400 | Currant, zante, dried | Fruits and fruit juices | 7.60 mg | 1% |
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