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 1551–1600 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1551 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 20.00 mg | 4% | USDA_SR |
| 1552 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 20.00 mg | 4% | USDA_SR |
| 1553 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 20.00 mg | 4% | USDA_SR |
| 1554 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 20.00 mg | 4% | CNF |
| 1555 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 20.00 mg | 4% | CNF |
| 1556 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 20.00 mg | 4% | CNF |
| 1557 | Cracker, rye, wafers, plain | Baked Products | 20.00 mg | 4% | CNF |
| 1558 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 20.00 mg | 4% | CNF |
| 1559 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 20.00 mg | 4% | CNF |
| 1560 | Vegetable oil, wheat germ | Fats and Oils | 20.00 mg | 4% | CNF |
| 1561 | Crackers, melba toast, plain | Baked Products | 19.80 mg | 4% | USDA_SR |
| 1562 | Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked | Baked Products | 19.80 mg | 4% | USDA_SR |
| 1563 | Zwieback | Babyfoods | 19.80 mg | 4% | CNF |
| 1564 | Cracker, melba toast, plain | Baked Products | 19.80 mg | 4% | CNF |
| 1565 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 19.80 mg | 4% | CNF |
| 1566 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 19.80 mg | 4% | CNF |
| 1567 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.70 mg | 4% | USDA_SR |
| 1568 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.70 mg | 4% | USDA_SR |
| 1569 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 19.70 mg | 4% | CNF |
| 1570 | Spinach, boiled, drained | Vegetables and Vegetable Products | 19.70 mg | 4% | CNF |
| 1571 | Crackers, saltines, fat-free, low-sodium | Baked Products | 19.60 mg | 4% | USDA_SR |
| 1572 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 19.60 mg | 4% | USDA_SR |
| 1573 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 19.60 mg | 4% | USDA_SR |
| 1574 | Fast foods, vanilla, light, soft-serve ice cream, with cone | Fast Foods | 19.60 mg | 4% | USDA_SR |
| 1575 | Cracker, meal | Baked Products | 19.60 mg | 4% | USDA_SR |
| 1576 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 19.60 mg | 4% | USDA_SR |
| 1577 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 19.60 mg | 4% | USDA_SR |
| 1578 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 19.60 mg | 4% | USDA_SR |
| 1579 | Ice creams, chocolate, light | Sweets | 19.60 mg | 4% | USDA_SR |
| 1580 | Frozen, dessert, ice milk bar, low fat | Sweets | 19.60 mg | 4% | CNF |
| 1581 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 19.60 mg | 4% | CNF |
| 1582 | Dessert, frozen, ice cream, chocolate, light | Sweets | 19.60 mg | 4% | CNF |
| 1583 | Fast foods, dessert, ice cream, light, vanilla, soft serve with cone | Fast Foods | 19.60 mg | 4% | CNF |
| 1584 | Cracker meal | Baked Products | 19.60 mg | 4% | CNF |
| 1585 | Banana, dehydrated or banana powder | Fruits and fruit juices | 19.60 mg | 4% | CNF |
| 1586 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 19.50 mg | 4% | USDA_SR |
| 1587 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 19.50 mg | 4% | USDA_SR |
| 1588 | Cress, garden, raw | Vegetables and Vegetable Products | 19.50 mg | 4% | USDA_SR |
| 1589 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 19.50 mg | 4% | CNF |
| 1590 | Cress, garden, raw | Vegetables and Vegetable Products | 19.50 mg | 4% | CNF |
| 1591 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 19.50 mg | 4% | CNF |
| 1592 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 19.40 mg | 4% | USDA_SR |
| 1593 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 19.40 mg | 4% | USDA_SR |
| 1594 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 19.40 mg | 4% | USDA_SR |
| 1595 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 19.40 mg | 4% | CNF |
| 1596 | Snacks, tortilla chips, plain | Snacks | 19.40 mg | 4% | CNF |
| 1597 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 19.30 mg | 4% | USDA_SR |
| 1598 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 19.30 mg | 4% | USDA_SR |
| 1599 | Spinach, raw | Vegetables and Vegetable Products | 19.30 mg | 4% | USDA_SR |
| 1600 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 19.30 mg | 4% | CNF |
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