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 1501–1550 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Grains, rye flour, medium | Cereals, Grains and Pasta | 20.60 mg | 4% | CNF |
| 1502 | Snacks, corn nuts, plain | Snacks | 20.60 mg | 4% | CNF |
| 1503 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 20.60 mg | 4% | CNF |
| 1504 | Light Ice Cream, soft serve, blended with milk chocolate candies | Fast Foods | 20.40 mg | 4% | USDA_SR |
| 1505 | Light ice cream, Creamsicle | Dairy and Egg Products | 20.40 mg | 4% | USDA_SR |
| 1506 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 20.40 mg | 4% | USDA_SR |
| 1507 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.40 mg | 4% | USDA_SR |
| 1508 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 20.40 mg | 4% | USDA_SR |
| 1509 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.40 mg | 4% | USDA_SR |
| 1510 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 20.40 mg | 4% | CNF |
| 1511 | Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies | Sweets | 20.40 mg | 4% | CNF |
| 1512 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 20.40 mg | 4% | CNF |
| 1513 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 20.40 mg | 4% | CNF |
| 1514 | Bread, protein, (includes gluten), toasted | Baked Products | 20.30 mg | 4% | USDA_SR |
| 1515 | Refried beans, canned, fat-free | Legumes and Legume Products | 20.30 mg | 4% | USDA_SR |
| 1516 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1517 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 20.30 mg | 4% | USDA_SR |
| 1518 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1519 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1520 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1521 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1522 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.30 mg | 4% | USDA_SR |
| 1523 | Ice creams, vanilla, light, soft-serve | Sweets | 20.30 mg | 4% | USDA_SR |
| 1524 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 20.30 mg | 4% | CNF |
| 1525 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 20.30 mg | 4% | CNF |
| 1526 | Bread, protein (includes gluten), toasted | Baked Products | 20.30 mg | 4% | CNF |
| 1527 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 20.30 mg | 4% | CNF |
| 1528 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 20.30 mg | 4% | CNF |
| 1529 | Chili with beans, canned | Legumes and Legume Products | 20.20 mg | 4% | USDA_SR |
| 1530 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 20.20 mg | 4% | USDA_SR |
| 1531 | Crackers, crispbread, rye | Baked Products | 20.20 mg | 4% | USDA_SR |
| 1532 | Frozen yogurts, vanilla, soft-serve | Sweets | 20.20 mg | 4% | USDA_SR |
| 1533 | Popcorn, microwave, low fat and sodium | Snacks | 20.20 mg | 4% | USDA_SR |
| 1534 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 20.20 mg | 4% | CNF |
| 1535 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 20.20 mg | 4% | CNF |
| 1536 | Cracker, crispbread, rye | Baked Products | 20.20 mg | 4% | CNF |
| 1537 | Chili with beans, canned | Legumes and Legume Products | 20.20 mg | 4% | CNF |
| 1538 | Danish pastry, cheese | Baked Products | 20.10 mg | 4% | USDA_SR |
| 1539 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 20.10 mg | 4% | USDA_SR |
| 1540 | Candies, ROLO Caramels in Milk Chocolate | Sweets | 20.10 mg | 4% | USDA_SR |
| 1541 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 20.10 mg | 4% | CNF |
| 1542 | Candies, Rolo Caramels in milk chocolate | Sweets | 20.10 mg | 4% | CNF |
| 1543 | Danish pastry, cheese | Baked Products | 20.10 mg | 4% | CNF |
| 1544 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 20.00 mg | 4% | USDA_SR |
| 1545 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 20.00 mg | 4% | USDA_SR |
| 1546 | Cereals ready-to-eat, POST, Honey Nut Shredded Wheat | Breakfast Cereals | 20.00 mg | 4% | USDA_SR |
| 1547 | Crackers, rye, wafers, plain | Baked Products | 20.00 mg | 4% | USDA_SR |
| 1548 | Biscuits, plain or buttermilk, frozen, baked | Baked Products | 20.00 mg | 4% | USDA_SR |
| 1549 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 20.00 mg | 4% | USDA_SR |
| 1550 | Oil, wheat germ | Fats and Oils | 20.00 mg | 4% | USDA_SR |
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