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 1401–1450 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Cherry, sour, red, raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1402 | Carambola (star fruit), raw | Fruits and fruit juices | 7.60 mg | 1% |
| 1403 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 7.50 mg | 1% |
| 1404 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 7.50 mg | 1% |
| 1405 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 7.50 mg | 1% |
| 1406 | Beets, canned, drained solids | Vegetables and Vegetable Products | 7.50 mg | 1% |
| 1407 | Carrot, baby, raw | Vegetables and Vegetable Products | 7.50 mg | 1% |
| 1408 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 7.50 mg | 1% |
| 1409 | Pepper, banana, raw | Vegetables and Vegetable Products | 7.40 mg | 1% |
| 1410 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 7.40 mg | 1% |
| 1411 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 7.40 mg | 1% |
| 1412 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 7.30 mg | 1% |
| 1413 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 7.30 mg | 1% |
| 1414 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 7.30 mg | 1% |
| 1415 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 7.20 mg | 1% |
| 1416 | Icing (frosting), coconut-nut, ready to eat | Sweets | 7.20 mg | 1% |
| 1417 | Pie, peach, 2 crust | Baked Products | 7.20 mg | 1% |
| 1418 | Pie, cherry, commercial, 2 crust | Baked Products | 7.20 mg | 1% |
| 1419 | Pie, blueberry, commercial, 2 crust | Baked Products | 7.20 mg | 1% |
| 1420 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 7.20 mg | 1% |
| 1421 | Pie, apple, commercial, 2 crust | Baked Products | 7.20 mg | 1% |
| 1422 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 7.20 mg | 1% |
| 1423 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 7.10 mg | 1% |
| 1424 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 7.10 mg | 1% |
| 1425 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 7.10 mg | 1% |
| 1426 | Lychee (litchi), raw | Fruits and fruit juices | 7.10 mg | 1% |
| 1427 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 7.10 mg | 1% |
| 1428 | Cookie, chocolate, with icing or coating | Baked Products | 7.00 mg | 1% |
| 1429 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 7.00 mg | 1% |
| 1430 | Salad dressing, mayonnaise, reduced fat , cholesterol-free | Fats and Oils | 7.00 mg | 1% |
| 1431 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 7.00 mg | 1% |
| 1432 | Babyfood, vegetables, jarred, carrots, all stages | Babyfoods | 6.90 mg | 1% |
| 1433 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 6.90 mg | 1% |
| 1434 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 6.90 mg | 1% |
| 1435 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 6.90 mg | 1% |
| 1436 | Phyllo dough | Baked Products | 6.90 mg | 1% |
| 1437 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 6.90 mg | 1% |
| 1438 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 6.90 mg | 1% |
| 1439 | Tangerine (mandarin), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 6.90 mg | 1% |
| 1440 | Soup, cheddar cheese, canned, condensed, water added | Soups, Sauces and Gravies | 6.90 mg | 1% |
| 1441 | Soup, minestrone, ready-to-serve | Soups, Sauces and Gravies | 6.90 mg | 1% |
| 1442 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1443 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1444 | Cake, pound, commercial, fat free | Baked Products | 6.80 mg | 1% |
| 1445 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1446 | Juice, tomato, canned | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1447 | Onion, boiled, drained | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1448 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1449 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1450 | Fig, dried, cooked | Fruits and fruit juices | 6.80 mg | 1% |
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