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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Rutabagas, raw | Vegetables and Vegetable Products | 14.10 mg | 3% |
| 1352 | Frozen yogurts, chocolate | Sweets | 14.10 mg | 3% |
| 1353 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 14.00 mg | 3% |
| 1354 | Yogurt, Greek, strawberry, lowfat | Dairy and Egg Products | 14.00 mg | 3% |
| 1355 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce | Dairy and Egg Products | 14.00 mg | 3% |
| 1356 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 14.00 mg | 3% |
| 1357 | Clementines, raw | Fruits and Fruit Juices | 14.00 mg | 3% |
| 1358 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 13.90 mg | 3% |
| 1359 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 13.90 mg | 3% |
| 1360 | Fast foods, french toast sticks | Fast Foods | 13.90 mg | 3% |
| 1361 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 13.90 mg | 3% |
| 1362 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 13.90 mg | 3% |
| 1363 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 13.90 mg | 3% |
| 1364 | Crackers, standard snack-type, regular, low salt | Baked Products | 13.80 mg | 3% |
| 1365 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 13.80 mg | 3% |
| 1366 | Cheese, swiss | Dairy and Egg Products | 13.80 mg | 3% |
| 1367 | Candies, NESTLE, BUTTERFINGER Crisp | Sweets | 13.80 mg | 3% |
| 1368 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.80 mg | 3% |
| 1369 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.80 mg | 3% |
| 1370 | Muffins, English, mixed-grain (includes granola) | Baked Products | 13.70 mg | 2% |
| 1371 | Cookies, chocolate, made with rice cereal | Baked Products | 13.70 mg | 2% |
| 1372 | Pancakes, plain, reduced fat | Baked Products | 13.70 mg | 2% |
| 1373 | Muffins, English, whole-wheat | Baked Products | 13.70 mg | 2% |
| 1374 | Muffins, English, wheat | Baked Products | 13.70 mg | 2% |
| 1375 | Cheese substitute, mozzarella | Dairy and Egg Products | 13.70 mg | 2% |
| 1376 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 13.70 mg | 2% |
| 1377 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 13.70 mg | 2% |
| 1378 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 13.70 mg | 2% |
| 1379 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 13.70 mg | 2% |
| 1380 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 13.70 mg | 2% |
| 1381 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 13.70 mg | 2% |
| 1382 | Cheese puffs and twists, corn based, baked, low fat | Snacks | 13.70 mg | 2% |
| 1383 | Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk | Beverages | 13.60 mg | 2% |
| 1384 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 13.60 mg | 2% |
| 1385 | Yambean (jicama), raw | Vegetables and Vegetable Products | 13.60 mg | 2% |
| 1386 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 13.60 mg | 2% |
| 1387 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 13.50 mg | 2% |
| 1388 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1389 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1390 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1391 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1392 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 13.50 mg | 2% |
| 1393 | Candies, peanut brittle, prepared-from-recipe | Sweets | 13.50 mg | 2% |
| 1394 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1395 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1396 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.50 mg | 2% |
| 1397 | Plantains, yellow, raw | Fruits and Fruit Juices | 13.50 mg | 2% |
| 1398 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 13.50 mg | 2% |
| 1399 | Egg custards, dry mix, prepared with 2% milk | Sweets | 13.50 mg | 2% |
| 1400 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 13.50 mg | 2% |
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