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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 94.70 mg | 17% |
| 102 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 94.50 mg | 17% |
| 103 | Noodles, chinese, cellophane or long rice (mung beans), dehydrated | Legumes and Legume Products | 93.20 mg | 17% |
| 104 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 92.50 mg | 17% |
| 105 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 92.00 mg | 17% |
| 106 | Bread, egg, toasted | Baked Products | 91.90 mg | 17% |
| 107 | Snack, BALANCE, original bar | Snacks | 91.20 mg | 17% |
| 108 | Dulce de Leche | Dairy and Egg Products | 89.10 mg | 16% |
| 109 | Milk, canned, condensed, sweetened | Dairy and Egg Products | 89.10 mg | 16% |
| 110 | Meatballs, meatless | Legumes and Legume Products | 88.40 mg | 16% |
| 111 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 87.40 mg | 16% |
| 112 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 85.80 mg | 16% |
| 113 | Bread, egg | Baked Products | 84.30 mg | 15% |
| 114 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 84.30 mg | 15% |
| 115 | Frankfurter, meatless | Legumes and Legume Products | 84.20 mg | 15% |
| 116 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 83.50 mg | 15% |
| 117 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 82.40 mg | 15% |
| 118 | Fast foods, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 82.20 mg | 15% |
| 119 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 82.00 mg | 15% |
| 120 | Vegetarian fillets | Legumes and Legume Products | 82.00 mg | 15% |
| 121 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 82.00 mg | 15% |
| 122 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 81.70 mg | 15% |
| 123 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 81.60 mg | 15% |
| 124 | Protein supplement, milk based, Muscle Milk, powder | Dairy and Egg Products | 81.60 mg | 15% |
| 125 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 81.60 mg | 15% |
| 126 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 81.20 mg | 15% |
| 127 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 80.00 mg | 15% |
| 128 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 78.70 mg | 14% |
| 129 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 78.70 mg | 14% |
| 130 | Seeds, flaxseed | Nut and Seed Products | 78.70 mg | 14% |
| 131 | Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS | Baby Foods | 78.00 mg | 14% |
| 132 | Wheat bran, crude | Cereal Grains and Pasta | 74.40 mg | 14% |
| 133 | Potato pancakes | Vegetables and Vegetable Products | 74.20 mg | 13% |
| 134 | Vegetarian meatloaf or patties | Legumes and Legume Products | 73.10 mg | 13% |
| 135 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 73.00 mg | 13% |
| 136 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 73.00 mg | 13% |
| 137 | Miso | Legumes and Legume Products | 72.20 mg | 13% |
| 138 | Carrot, dehydrated | Vegetables and Vegetable Products | 72.10 mg | 13% |
| 139 | Chicken, meatless | Legumes and Legume Products | 71.60 mg | 13% |
| 140 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 71.40 mg | 13% |
| 141 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 71.40 mg | 13% |
| 142 | Quinoa, uncooked | Cereal Grains and Pasta | 70.20 mg | 13% |
| 143 | Amaranth grain, uncooked | Cereal Grains and Pasta | 69.80 mg | 13% |
| 144 | Sausage, meatless | Legumes and Legume Products | 69.70 mg | 13% |
| 145 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 68.40 mg | 12% |
| 146 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 67.90 mg | 12% |
| 147 | Spices, garlic powder | Spices and Herbs | 67.50 mg | 12% |
| 148 | Peanut spread, reduced sugar | Legumes and Legume Products | 67.40 mg | 12% |
| 149 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 67.20 mg | 12% |
| 150 | Spices, chili powder | Spices and Herbs | 66.50 mg | 12% |
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