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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Waxgourd (Chinese perserving melon), boiled, drained, with salt | Vegetables and Vegetable Products | 4.90 mg | 1% |
| 1602 | Sweets, pie fillings, cherry, low calorie | Sweets | 4.90 mg | 1% |
| 1603 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 4.90 mg | 1% |
| 1604 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 4.90 mg | 1% |
| 1605 | Pickle relish, sweet | Vegetables and Vegetable Products | 4.90 mg | 1% |
| 1606 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 4.90 mg | 1% |
| 1607 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 4.90 mg | 1% |
| 1608 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 4.90 mg | 1% |
| 1609 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 4.90 mg | 1% |
| 1610 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 4.80 mg | 1% |
| 1611 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 4.80 mg | 1% |
| 1612 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 4.80 mg | 1% |
| 1613 | Pepper, sweet, green, sauteed | Vegetables and Vegetable Products | 4.80 mg | 1% |
| 1614 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 4.80 mg | 1% |
| 1615 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 4.80 mg | 1% |
| 1616 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 4.80 mg | 1% |
| 1617 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 4.80 mg | 1% |
| 1618 | Spaghetti with cream sauce | Mixed Dishes | 4.70 mg | 1% |
| 1619 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 4.70 mg | 1% |
| 1620 | Fig, raw | Fruits and fruit juices | 4.70 mg | 1% |
| 1621 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 4.70 mg | 1% |
| 1622 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 4.70 mg | 1% |
| 1623 | Soup, cream, celery, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 4.60 mg | 1% |
| 1624 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 4.60 mg | 1% |
| 1625 | Hot chocolate, mix, powder, prepared with water | Beverages | 4.60 mg | 1% |
| 1626 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 4.60 mg | 1% |
| 1627 | Soup, cream, celery, canned, condensed, water added | Soups, Sauces and Gravies | 4.60 mg | 1% |
| 1628 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 4.60 mg | 1% |
| 1629 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 4.60 mg | 1% |
| 1630 | Salad dressing, russian, commercial, regular | Fats and Oils | 4.60 mg | 1% |
| 1631 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 4.50 mg | 1% |
| 1632 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 4.50 mg | 1% |
| 1633 | Onion, frozen, whole, boiled, drained, with salt | Vegetables and Vegetable Products | 4.40 mg | 1% |
| 1634 | Onion, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 4.40 mg | 1% |
| 1635 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 4.40 mg | 1% |
| 1636 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 4.40 mg | 1% |
| 1637 | Prune, dried, cooked, no added sugar | Fruits and fruit juices | 4.40 mg | 1% |
| 1638 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 4.40 mg | 1% |
| 1639 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 4.30 mg | 1% |
| 1640 | Onion, young green, tops only | Vegetables and Vegetable Products | 4.30 mg | 1% |
| 1641 | Alcohol, table wine, white (11.5% alcohol by volume) | Beverages | 4.30 mg | 1% |
| 1642 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 4.20 mg | 1% |
| 1643 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 4.20 mg | 1% |
| 1644 | Fig, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 4.20 mg | 1% |
| 1645 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 4.10 mg | 1% |
| 1646 | Cookie, vanilla sandwich with cream filling | Baked Products | 4.10 mg | 1% |
| 1647 | Peach, canned halves or slices, light syrup pack, solids and liquid | Fruits and fruit juices | 4.10 mg | 1% |
| 1648 | Peach, canned halves or slices, water pack, solids and liquid | Fruits and fruit juices | 4.10 mg | 1% |
| 1649 | Cherry, sweet, canned, light syrup pack | Fruits and fruit juices | 4.10 mg | 1% |
| 1650 | Watermelon, raw | Fruits and fruit juices | 4.10 mg | 1% |
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