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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Basil, fresh | Spices and Herbs | 11.40 mg | 2% |
| 1552 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 11.40 mg | 2% |
| 1553 | Soup, cream of onion, canned, condensed | Soups, Sauces, and Gravies | 11.40 mg | 2% |
| 1554 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 11.40 mg | 2% |
| 1555 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 11.40 mg | 2% |
| 1556 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 11.40 mg | 2% |
| 1557 | Babyfood, banana juice with low fat yogurt | Baby Foods | 11.40 mg | 2% |
| 1558 | Soy flour, defatted | Legumes and Legume Products | 11.30 mg | 2% |
| 1559 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 11.30 mg | 2% |
| 1560 | Spices, pepper, black | Spices and Herbs | 11.30 mg | 2% |
| 1561 | Shallots, raw | Vegetables and Vegetable Products | 11.30 mg | 2% |
| 1562 | Puddings, chocolate, dry mix, regular, prepared with whole milk | Sweets | 11.30 mg | 2% |
| 1563 | Puddings, vanilla, dry mix, regular, prepared with whole milk | Sweets | 11.20 mg | 2% |
| 1564 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 11.20 mg | 2% |
| 1565 | Millet, cooked | Cereal Grains and Pasta | 11.20 mg | 2% |
| 1566 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 11.20 mg | 2% |
| 1567 | Puddings, banana, dry mix, regular, prepared with whole milk | Sweets | 11.20 mg | 2% |
| 1568 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA | Baby Foods | 11.10 mg | 2% |
| 1569 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 11.10 mg | 2% |
| 1570 | Turnips, raw | Vegetables and Vegetable Products | 11.10 mg | 2% |
| 1571 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 11.10 mg | 2% |
| 1572 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 11.10 mg | 2% |
| 1573 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 11.10 mg | 2% |
| 1574 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 11.10 mg | 2% |
| 1575 | Raisins, golden, seedless | Fruits and Fruit Juices | 11.10 mg | 2% |
| 1576 | Biscuits, plain or buttermilk, dry mix | Baked Products | 11.00 mg | 2% |
| 1577 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 11.00 mg | 2% |
| 1578 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 11.00 mg | 2% |
| 1579 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 11.00 mg | 2% |
| 1580 | Spices, cinnamon, ground | Spices and Herbs | 11.00 mg | 2% |
| 1581 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 11.00 mg | 2% |
| 1582 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 10.90 mg | 2% |
| 1583 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 10.90 mg | 2% |
| 1584 | Radicchio, raw | Vegetables and Vegetable Products | 10.90 mg | 2% |
| 1585 | Candies, confectioner's coating, butterscotch | Sweets | 10.90 mg | 2% |
| 1586 | Crackers, milk | Baked Products | 10.80 mg | 2% |
| 1587 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 10.80 mg | 2% |
| 1588 | Crackers, matzo, plain | Baked Products | 10.80 mg | 2% |
| 1589 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 10.80 mg | 2% |
| 1590 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 10.80 mg | 2% |
| 1591 | Rye flour, light | Cereal Grains and Pasta | 10.80 mg | 2% |
| 1592 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.80 mg | 2% |
| 1593 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 10.80 mg | 2% |
| 1594 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.80 mg | 2% |
| 1595 | Cake, gingerbread, dry mix | Baked Products | 10.70 mg | 2% |
| 1596 | Zwieback | Baby Foods | 10.70 mg | 2% |
| 1597 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 10.70 mg | 2% |
| 1598 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 10.70 mg | 2% |
| 1599 | Cabbage, raw | Vegetables and Vegetable Products | 10.70 mg | 2% |
| 1600 | Babyfood, dessert, banana pudding, strained | Baby Foods | 10.70 mg | 2% |
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