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 101–150 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Beans, black, mature seeds, raw | Legumes and Legume Products | 66.40 mg | 12% |
| 102 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 66.40 mg | 12% |
| 103 | Beans, white, raw | Legumes and Legume Products | 66.20 mg | 12% |
| 104 | Beans, pinto, raw | Legumes and Legume Products | 66.20 mg | 12% |
| 105 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 66.00 mg | 12% |
| 106 | Beans, kidney, dark red, raw | Legumes and Legume Products | 65.90 mg | 12% |
| 107 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 65.60 mg | 12% |
| 108 | Cheese, cream, fat free | Dairy and Egg Products | 65.20 mg | 12% |
| 109 | Yeast extract spread | Vegetables and Vegetable Products | 65.10 mg | 12% |
| 110 | Peanuts, all types, dry roasted | Legumes and Legume Products | 64.60 mg | 12% |
| 111 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 64.60 mg | 12% |
| 112 | Spices, curry powder | Spices and Herbs | 64.20 mg | 12% |
| 113 | Peanut butter, reduced sodium | Legumes and Legume Products | 63.50 mg | 12% |
| 114 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 63.40 mg | 12% |
| 115 | Seaweed, agar, dried | Vegetables and Vegetable Products | 63.30 mg | 12% |
| 116 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 63.00 mg | 11% |
| 117 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 63.00 mg | 11% |
| 118 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 63.00 mg | 11% |
| 119 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 63.00 mg | 11% |
| 120 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 63.00 mg | 11% |
| 121 | Soybean, curd cheese | Legumes and Legume Products | 62.50 mg | 11% |
| 122 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 61.30 mg | 11% |
| 123 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 61.30 mg | 11% |
| 124 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 61.00 mg | 11% |
| 125 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 61.00 mg | 11% |
| 126 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 61.00 mg | 11% |
| 127 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 61.00 mg | 11% |
| 128 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 61.00 mg | 11% |
| 129 | Spinach souffle, homemade | Vegetables and Vegetable Products | 61.00 mg | 11% |
| 130 | Onion, raw | Vegetables and Vegetable Products | 60.10 mg | 11% |
| 131 | Vegetarian stew, meatless | Legumes and Legume Products | 59.80 mg | 11% |
| 132 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 59.40 mg | 11% |
| 133 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 58.70 mg | 11% |
| 134 | Malted milk, natural flavour, powder | Beverages | 58.70 mg | 11% |
| 135 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 58.00 mg | 11% |
| 136 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 58.00 mg | 11% |
| 137 | Candies, candy bits, yogourt covered | Sweets | 57.80 mg | 11% |
| 138 | Cauliflower, green, raw | Vegetables and Vegetable Products | 57.10 mg | 10% |
| 139 | Soybean, fermented products, natto | Legumes and Legume Products | 57.00 mg | 10% |
| 140 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 56.60 mg | 10% |
| 141 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 56.30 mg | 10% |
| 142 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 56.30 mg | 10% |
| 143 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 56.00 mg | 10% |
| 144 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 55.80 mg | 10% |
| 145 | Refried beans | Legumes and Legume Products | 55.70 mg | 10% |
| 146 | Muffin, blueberry, toaster-type, toasted | Baked Products | 55.60 mg | 10% |
| 147 | Corn pudding , homemade | Vegetables and Vegetable Products | 55.50 mg | 10% |
| 148 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 55.10 mg | 10% |
| 149 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 55.10 mg | 10% |
| 150 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 55.10 mg | 10% |
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