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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 10.70 mg | 2% |
| 1602 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 10.60 mg | 2% |
| 1603 | Currants, zante, dried | Fruits and Fruit Juices | 10.60 mg | 2% |
| 1604 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA | Baby Foods | 10.60 mg | 2% |
| 1605 | Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk | Dairy and Egg Products | 10.60 mg | 2% |
| 1606 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 10.60 mg | 2% |
| 1607 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 10.60 mg | 2% |
| 1608 | Cinnamon buns, frosted (includes honey buns) | Baked Products | 10.60 mg | 2% |
| 1609 | Babyfood, dinner, macaroni and cheese, strained | Baby Foods | 10.50 mg | 2% |
| 1610 | Cookies, sugar, refrigerated dough, baked | Baked Products | 10.50 mg | 2% |
| 1611 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 10.50 mg | 2% |
| 1612 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA | Baby Foods | 10.50 mg | 2% |
| 1613 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 10.50 mg | 2% |
| 1614 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 10.50 mg | 2% |
| 1615 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 10.50 mg | 2% |
| 1616 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 10.50 mg | 2% |
| 1617 | Bread, french or vienna, whole wheat | Baked Products | 10.40 mg | 2% |
| 1618 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1619 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1620 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1621 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1622 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1623 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1624 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1625 | Crackers, multigrain | Baked Products | 10.40 mg | 2% |
| 1626 | Ice cream, light, soft serve, chocolate | Dairy and Egg Products | 10.40 mg | 2% |
| 1627 | Babyfood, crackers, vegetable | Baby Foods | 10.40 mg | 2% |
| 1628 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 10.40 mg | 2% |
| 1629 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1630 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1631 | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products | 10.40 mg | 2% |
| 1632 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1633 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1634 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1635 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1636 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1637 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1638 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1639 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1640 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 10.40 mg | 2% |
| 1641 | Seaweed, laver, raw | Vegetables and Vegetable Products | 10.40 mg | 2% |
| 1642 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 10.30 mg | 2% |
| 1643 | Jellies | Sweets | 10.30 mg | 2% |
| 1644 | Olives, ripe, canned (small-extra large) | Fruits and Fruit Juices | 10.30 mg | 2% |
| 1645 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 10.30 mg | 2% |
| 1646 | Margarine-like, vegetable oil spread, 60% fat, tub, with salt | Fats and Oils | 10.20 mg | 2% |
| 1647 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt | Fats and Oils | 10.20 mg | 2% |
| 1648 | Babyfood, corn and sweet potatoes, strained | Baby Foods | 10.20 mg | 2% |
| 1649 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 10.20 mg | 2% |
| 1650 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D | Fats and Oils | 10.20 mg | 2% |
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