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 1601–1650 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1601 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 19.30 mg | 4% | CNF |
| 1602 | Spinach, raw | Vegetables and Vegetable Products | 19.30 mg | 4% | CNF |
| 1603 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 19.20 mg | 3% | USDA_FF |
| 1604 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 19.20 mg | 3% | USDA_SR |
| 1605 | Sour cream, fat free | Dairy and Egg Products | 19.20 mg | 3% | USDA_SR |
| 1606 | Sour cream, light | Dairy and Egg Products | 19.20 mg | 3% | USDA_SR |
| 1607 | Sour cream, reduced fat | Dairy and Egg Products | 19.20 mg | 3% | USDA_SR |
| 1608 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 19.20 mg | 3% | USDA_SR |
| 1609 | Cream, sour, cultured | Dairy and Egg Products | 19.20 mg | 3% | USDA_SR |
| 1610 | Cream, sour, reduced fat, cultured | Dairy and Egg Products | 19.20 mg | 3% | USDA_SR |
| 1611 | Cheese, pasteurized process, American, fortified with vitamin D | Dairy and Egg Products | 19.20 mg | 3% | USDA_SR |
| 1612 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 19.20 mg | 3% | USDA_SR |
| 1613 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 19.20 mg | 3% | CNF |
| 1614 | Cream, sour, fat free | Dairy and Egg Products | 19.20 mg | 3% | CNF |
| 1615 | Cream, sour, light | Dairy and Egg Products | 19.20 mg | 3% | CNF |
| 1616 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 19.20 mg | 3% | CNF |
| 1617 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 19.20 mg | 3% | CNF |
| 1618 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 19.20 mg | 3% | CNF |
| 1619 | Tortilla chips, yellow, plain, salted | Snacks | 19.10 mg | 3% | USDA_SR |
| 1620 | Brussels sprouts, raw | Vegetables and Vegetable Products | 19.10 mg | 3% | USDA_SR |
| 1621 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 19.10 mg | 3% | USDA_SR |
| 1622 | Snacks, tortilla chips, plain, yellow corn | Snacks | 19.10 mg | 3% | CNF |
| 1623 | Brussels sprouts, raw | Vegetables and Vegetable Products | 19.10 mg | 3% | CNF |
| 1624 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 19.10 mg | 3% | CNF |
| 1625 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 19.00 mg | 3% | USDA_SR |
| 1626 | School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked | Fast Foods | 19.00 mg | 3% | USDA_SR |
| 1627 | Candies, carob, unsweetened | Sweets | 19.00 mg | 3% | USDA_SR |
| 1628 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 19.00 mg | 3% | CNF |
| 1629 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 19.00 mg | 3% | CNF |
| 1630 | Candies, bars / chips, carob | Sweets | 19.00 mg | 3% | CNF |
| 1631 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust | Fast Foods | 18.90 mg | 3% | USDA_SR |
| 1632 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 18.90 mg | 3% | USDA_SR |
| 1633 | Pizza, cheese topping, thin crust, frozen, cooked | Fast Foods | 18.90 mg | 3% | USDA_SR |
| 1634 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 18.90 mg | 3% | USDA_SR |
| 1635 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 18.90 mg | 3% | USDA_SR |
| 1636 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 18.90 mg | 3% | CNF |
| 1637 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 18.90 mg | 3% | CNF |
| 1638 | Fast foods, pizza, cheese, thin crust | Fast Foods | 18.90 mg | 3% | CNF |
| 1639 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 18.90 mg | 3% | CNF |
| 1640 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 18.90 mg | 3% | CNF |
| 1641 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 18.90 mg | 3% | CNF |
| 1642 | Butter, without salt | Dairy and Egg Products | 18.80 mg | 3% | USDA_SR |
| 1643 | Butter, whipped, with salt | Dairy and Egg Products | 18.80 mg | 3% | USDA_SR |
| 1644 | Butter, salted | Dairy and Egg Products | 18.80 mg | 3% | USDA_SR |
| 1645 | Fast foods, burrito, with beans and cheese | Fast Foods | 18.80 mg | 3% | USDA_SR |
| 1646 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 18.80 mg | 3% | USDA_SR |
| 1647 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 18.80 mg | 3% | CNF |
| 1648 | Butter, regular | Dairy and Egg Products | 18.80 mg | 3% | CNF |
| 1649 | Butter, unsalted | Dairy and Egg Products | 18.80 mg | 3% | CNF |
| 1650 | Butter, whipped | Dairy and Egg Products | 18.80 mg | 3% | CNF |
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