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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 5.50 mg | 1% |
| 1552 | Sweets, syrups, chocolate, fudge-type | Sweets | 5.50 mg | 1% |
| 1553 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 5.50 mg | 1% |
| 1554 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 5.50 mg | 1% |
| 1555 | Pineapple, raw | Fruits and fruit juices | 5.50 mg | 1% |
| 1556 | Cranberry, raw | Fruits and fruit juices | 5.50 mg | 1% |
| 1557 | Blueberry, frozen, sweetened | Fruits and fruit juices | 5.50 mg | 1% |
| 1558 | Orange juice, frozen concentrate, diluted, with added calcium and Vitamin D | Fruits and fruit juices | 5.40 mg | 1% |
| 1559 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 5.40 mg | 1% |
| 1560 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 5.40 mg | 1% |
| 1561 | Macaroni and cheese, canned entree | Mixed Dishes | 5.40 mg | 1% |
| 1562 | Candies, fudge, vanilla, homemade | Sweets | 5.30 mg | 1% |
| 1563 | Bread stuffing, dry mix, prepared | Baked Products | 5.30 mg | 1% |
| 1564 | Onion, Welsh, raw | Vegetables and Vegetable Products | 5.30 mg | 1% |
| 1565 | Fig, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 5.30 mg | 1% |
| 1566 | Juice drink, mixed vegetable and fruit | Beverages | 5.20 mg | 1% |
| 1567 | Chives, raw | Vegetables and Vegetable Products | 5.20 mg | 1% |
| 1568 | Pear, green anjou, raw | Fruits and fruit juices | 5.10 mg | 1% |
| 1569 | Pear, bosc, raw | Fruits and fruit juices | 5.10 mg | 1% |
| 1570 | Pear, red anjou, raw | Fruits and fruit juices | 5.10 mg | 1% |
| 1571 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 5.10 mg | 1% |
| 1572 | Pear, Bartlett, raw | Fruits and fruit juices | 5.10 mg | 1% |
| 1573 | Candies, nougat, with almonds | Sweets | 5.10 mg | 1% |
| 1574 | Pear, raw, with skin | Fruits and fruit juices | 5.10 mg | 1% |
| 1575 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 5.10 mg | 1% |
| 1576 | Pear, asian, raw | Fruits and fruit juices | 5.10 mg | 1% |
| 1577 | Peach, frozen sliced, sweetened | Fruits and fruit juices | 5.10 mg | 1% |
| 1578 | Lime juice, canned or bottled | Fruits and fruit juices | 5.10 mg | 1% |
| 1579 | Lime juice, raw | Fruits and fruit juices | 5.10 mg | 1% |
| 1580 | Lime, raw | Fruits and fruit juices | 5.10 mg | 1% |
| 1581 | Lemon juice, frozen | Fruits and fruit juices | 5.10 mg | 1% |
| 1582 | Lemon juice, canned or bottled | Fruits and fruit juices | 5.10 mg | 1% |
| 1583 | Lemon juice, raw | Fruits and fruit juices | 5.10 mg | 1% |
| 1584 | Lemon, raw, without peel | Fruits and fruit juices | 5.10 mg | 1% |
| 1585 | Grapefruit, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 5.10 mg | 1% |
| 1586 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 5.10 mg | 1% |
| 1587 | Grapefruit, canned, waterpack, solids and liquid | Fruits and fruit juices | 5.10 mg | 1% |
| 1588 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 5.10 mg | 1% |
| 1589 | Cheese sauce, homemade | Dairy and Egg Products | 5.10 mg | 1% |
| 1590 | Soup, cream, mushroom, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 1591 | Soup, cream, mushroom, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 5.00 mg | 1% |
| 1592 | Kiwi fruit, gold, raw | Fruits and fruit juices | 5.00 mg | 1% |
| 1593 | Alcohol, table wine, light | Beverages | 5.00 mg | 1% |
| 1594 | Alcohol, wine, cooking | Beverages | 5.00 mg | 1% |
| 1595 | Non-alcoholic, wine | Beverages | 5.00 mg | 1% |
| 1596 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 5.00 mg | 1% |
| 1597 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 5.00 mg | 1% |
| 1598 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 5.00 mg | 1% |
| 1599 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 5.00 mg | 1% |
| 1600 | Soup, cream, mushroom, canned, condensed, water added | Soups, Sauces and Gravies | 5.00 mg | 1% |
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