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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 12.30 mg | 2% |
| 1502 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 12.30 mg | 2% |
| 1503 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1504 | Mulberries, raw | Fruits and Fruit Juices | 12.30 mg | 2% |
| 1505 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 12.30 mg | 2% |
| 1506 | Okra, raw | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1507 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1508 | Kohlrabi, raw | Vegetables and Vegetable Products | 12.30 mg | 2% |
| 1509 | Raspberries, raw | Fruits and Fruit Juices | 12.30 mg | 2% |
| 1510 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 12.20 mg | 2% |
| 1511 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 12.20 mg | 2% |
| 1512 | Snacks, potato chips, lightly salted | Snacks | 12.10 mg | 2% |
| 1513 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.10 mg | 2% |
| 1514 | Nuts, coconut meat, raw | Nut and Seed Products | 12.10 mg | 2% |
| 1515 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 12.10 mg | 2% |
| 1516 | Snacks, potato chips, plain, salted | Snacks | 12.10 mg | 2% |
| 1517 | Cheese, cream, low fat | Dairy and Egg Products | 12.10 mg | 2% |
| 1518 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.10 mg | 2% |
| 1519 | Snacks, corn-based, extruded, chips, plain | Snacks | 12.10 mg | 2% |
| 1520 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 12.00 mg | 2% |
| 1521 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 12.00 mg | 2% |
| 1522 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 12.00 mg | 2% |
| 1523 | Babyfood, cookie, baby, fruit | Baby Foods | 12.00 mg | 2% |
| 1524 | Cocoa, dry powder, unsweetened | Sweets | 12.00 mg | 2% |
| 1525 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 12.00 mg | 2% |
| 1526 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 12.00 mg | 2% |
| 1527 | Carob flour | Legumes and Legume Products | 11.90 mg | 2% |
| 1528 | Ice cream sundae cone | Dairy and Egg Products | 11.90 mg | 2% |
| 1529 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 11.90 mg | 2% |
| 1530 | Eggplant, pickled | Vegetables and Vegetable Products | 11.90 mg | 2% |
| 1531 | Puddings, banana, dry mix, instant, prepared with whole milk | Sweets | 11.90 mg | 2% |
| 1532 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 11.80 mg | 2% |
| 1533 | Toppings, nuts in syrup | Sweets | 11.80 mg | 2% |
| 1534 | Egg custards, dry mix, prepared with whole milk | Sweets | 11.80 mg | 2% |
| 1535 | Candies, MOUNDS Candy Bar | Sweets | 11.80 mg | 2% |
| 1536 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 11.80 mg | 2% |
| 1537 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 11.80 mg | 2% |
| 1538 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 11.80 mg | 2% |
| 1539 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 11.70 mg | 2% |
| 1540 | Burdock root, raw | Vegetables and Vegetable Products | 11.70 mg | 2% |
| 1541 | Ice creams, chocolate, light, no sugar added | Sweets | 11.70 mg | 2% |
| 1542 | Fast foods, hush puppies | Fast Foods | 11.60 mg | 2% |
| 1543 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 11.60 mg | 2% |
| 1544 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 11.60 mg | 2% |
| 1545 | Radishes, hawaiian style, pickled | Vegetables and Vegetable Products | 11.60 mg | 2% |
| 1546 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor | Snacks | 11.60 mg | 2% |
| 1547 | Cookies, vanilla wafers, higher fat | Baked Products | 11.50 mg | 2% |
| 1548 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 11.50 mg | 2% |
| 1549 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 11.50 mg | 2% |
| 1550 | Snacks, potato chips, barbecue-flavor | Snacks | 11.50 mg | 2% |
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