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 1451–1500 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 6.70 mg | 1% |
| 1452 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 6.70 mg | 1% |
| 1453 | Lettuce, iceberg | Vegetables and Vegetable Products | 6.70 mg | 1% |
| 1454 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 6.70 mg | 1% |
| 1455 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 6.70 mg | 1% |
| 1456 | Soup, cream, broccoli, canned, condensed, water added | Soups, Sauces and Gravies | 6.60 mg | 1% |
| 1457 | Blackberry juice, canned | Fruits and fruit juices | 6.60 mg | 1% |
| 1458 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 6.60 mg | 1% |
| 1459 | Muffin, oat bran (wheat free-product) | Baked Products | 6.60 mg | 1% |
| 1460 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 6.60 mg | 1% |
| 1461 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 6.60 mg | 1% |
| 1462 | Soup, tomato, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 6.50 mg | 1% |
| 1463 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 6.50 mg | 1% |
| 1464 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 6.50 mg | 1% |
| 1465 | Horseradish, prepared | Spices and Herbs | 6.50 mg | 1% |
| 1466 | Capers, canned | Spices and Herbs | 6.50 mg | 1% |
| 1467 | Cookie, butter, commercial | Baked Products | 6.50 mg | 1% |
| 1468 | Radish, raw | Vegetables and Vegetable Products | 6.50 mg | 1% |
| 1469 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 6.50 mg | 1% |
| 1470 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 6.50 mg | 1% |
| 1471 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 6.40 mg | 1% |
| 1472 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 6.40 mg | 1% |
| 1473 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 6.40 mg | 1% |
| 1474 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 6.40 mg | 1% |
| 1475 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 6.40 mg | 1% |
| 1476 | Puff pastry, frozen, ready-to-bake | Baked Products | 6.40 mg | 1% |
| 1477 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 6.40 mg | 1% |
| 1478 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 6.40 mg | 1% |
| 1479 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1480 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1481 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 6.30 mg | 1% |
| 1482 | Beets, boiled, drained | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1483 | Pimento, canned | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1484 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1485 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1486 | Date, domestic, natural and dry | Fruits and fruit juices | 6.30 mg | 1% |
| 1487 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 6.20 mg | 1% |
| 1488 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 6.20 mg | 1% |
| 1489 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 6.20 mg | 1% |
| 1490 | Dessert, pudding, vanilla, ready to eat | Sweets | 6.20 mg | 1% |
| 1491 | Pie crust, standard type, homemade, baked | Baked Products | 6.20 mg | 1% |
| 1492 | Pie, mincemeat, homemade, 2 crust | Baked Products | 6.20 mg | 1% |
| 1493 | Pie, lemon meringue, commercial | Baked Products | 6.20 mg | 1% |
| 1494 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 6.20 mg | 1% |
| 1495 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 6.20 mg | 1% |
| 1496 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 6.20 mg | 1% |
| 1497 | Orange juice, canned | Fruits and fruit juices | 6.20 mg | 1% |
| 1498 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 6.20 mg | 1% |
| 1499 | Orange grapefruit juice, canned | Fruits and fruit juices | 6.20 mg | 1% |
| 1500 | Nectarine, raw | Fruits and fruit juices | 6.20 mg | 1% |
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