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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 6.10 mg | 1% |
| 1502 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 6.10 mg | 1% |
| 1503 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 6.10 mg | 1% |
| 1504 | Celery, raw | Vegetables and Vegetable Products | 6.10 mg | 1% |
| 1505 | Rhubarb, raw | Fruits and fruit juices | 6.10 mg | 1% |
| 1506 | Peach, raw | Fruits and fruit juices | 6.10 mg | 1% |
| 1507 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 6.10 mg | 1% |
| 1508 | Papaya, raw | Fruits and fruit juices | 6.10 mg | 1% |
| 1509 | Cherry, sweet, raw | Fruits and fruit juices | 6.10 mg | 1% |
| 1510 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 6.00 mg | 1% |
| 1511 | Salad dressing, poppyseed, creamy | Fats and Oils | 6.00 mg | 1% |
| 1512 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 6.00 mg | 1% |
| 1513 | Cookie, fortune | Baked Products | 6.00 mg | 1% |
| 1514 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 6.00 mg | 1% |
| 1515 | Beets, raw | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 1516 | Cucumber, raw | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 1517 | Seaweed, agar, raw | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 1518 | Blueberry, raw | Fruits and fruit juices | 6.00 mg | 1% |
| 1519 | Tangerine (mandarin) juice, canned, sugar added | Fruits and fruit juices | 6.00 mg | 1% |
| 1520 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 5.90 mg | 1% |
| 1521 | Cereal, hot, cream of rice, dry | Breakfast cereals | 5.90 mg | 1% |
| 1522 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 5.80 mg | 1% |
| 1523 | Soup, cream, mushroom, ready-to-serve | Soups, Sauces and Gravies | 5.80 mg | 1% |
| 1524 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 5.80 mg | 1% |
| 1525 | Soup, cream, mushroom, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 5.80 mg | 1% |
| 1526 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 5.80 mg | 1% |
| 1527 | Grains, rice flour, white | Cereals, Grains and Pasta | 5.80 mg | 1% |
| 1528 | Pie crust, standard type, homemade, unbaked | Baked Products | 5.80 mg | 1% |
| 1529 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 5.80 mg | 1% |
| 1530 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 5.80 mg | 1% |
| 1531 | Tourtiere, homemade | Baked Products | 5.70 mg | 1% |
| 1532 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 5.70 mg | 1% |
| 1533 | Cake, white, homemade, without icing (frosting) | Baked Products | 5.70 mg | 1% |
| 1534 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 5.70 mg | 1% |
| 1535 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 5.70 mg | 1% |
| 1536 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 5.70 mg | 1% |
| 1537 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 5.70 mg | 1% |
| 1538 | Strawberry, raw | Fruits and fruit juices | 5.70 mg | 1% |
| 1539 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.70 mg | 1% |
| 1540 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 5.60 mg | 1% |
| 1541 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 5.60 mg | 1% |
| 1542 | Grape, red or green (European type, such as Thompson seedless), adherent skin, raw | Fruits and fruit juices | 5.60 mg | 1% |
| 1543 | Grape, North American type (slip skin), raw | Fruits and fruit juices | 5.60 mg | 1% |
| 1544 | Cherry, sweet, frozen, sweetened | Fruits and fruit juices | 5.60 mg | 1% |
| 1545 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 5.60 mg | 1% |
| 1546 | Salad dressing, honey mustard, fat free | Fats and Oils | 5.50 mg | 1% |
| 1547 | Candies, soft fruit and nut squares | Sweets | 5.50 mg | 1% |
| 1548 | Onion, sweet, raw | Vegetables and Vegetable Products | 5.50 mg | 1% |
| 1549 | Pineapple, canned, juice pack, drained | Fruits and fruit juices | 5.50 mg | 1% |
| 1550 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 5.50 mg | 1% |
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