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 1701–1750 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 18.30 mg | 3% | USDA_SR |
| 1702 | Broccoli raab, raw | Vegetables and Vegetable Products | 18.30 mg | 3% | USDA_SR |
| 1703 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 18.30 mg | 3% | CNF |
| 1704 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 18.20 mg | 3% | USDA_FF |
| 1705 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 18.20 mg | 3% | USDA_FF |
| 1706 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 18.20 mg | 3% | USDA_FF |
| 1707 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 18.20 mg | 3% | USDA_FF |
| 1708 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 18.20 mg | 3% | USDA_SR |
| 1709 | Potato salad with egg | Meals, Entrees, and Side Dishes | 18.20 mg | 3% | USDA_SR |
| 1710 | Pancakes, plain, dry mix, complete (includes buttermilk) | Baked Products | 18.20 mg | 3% | USDA_SR |
| 1711 | Potato salad with egg | Mixed Dishes | 18.20 mg | 3% | CNF |
| 1712 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 18.20 mg | 3% | CNF |
| 1713 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% | USDA_SR |
| 1714 | Corn bran, crude | Cereal Grains and Pasta | 18.10 mg | 3% | USDA_SR |
| 1715 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.10 mg | 3% | USDA_SR |
| 1716 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.10 mg | 3% | USDA_SR |
| 1717 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% | USDA_SR |
| 1718 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 18.10 mg | 3% | USDA_SR |
| 1719 | Snacks, tortilla chips, unsalted, white corn | Snacks | 18.10 mg | 3% | USDA_SR |
| 1720 | Snacks, oriental mix, rice-based | Snacks | 18.10 mg | 3% | USDA_SR |
| 1721 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% | CNF |
| 1722 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.10 mg | 3% | CNF |
| 1723 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 18.10 mg | 3% | CNF |
| 1724 | Snacks, tortilla chips, unsalted | Snacks | 18.10 mg | 3% | CNF |
| 1725 | Grains, corn bran, crude | Cereals, Grains and Pasta | 18.10 mg | 3% | CNF |
| 1726 | Snacks, oriental mix, rice-based | Snacks | 18.10 mg | 3% | CNF |
| 1727 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 18.10 mg | 3% | CNF |
| 1728 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 18.10 mg | 3% | CNF |
| 1729 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 18.00 mg | 3% | USDA_SR |
| 1730 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 18.00 mg | 3% | USDA_SR |
| 1731 | Babyfood, cereal, rice, dry fortified | Baby Foods | 18.00 mg | 3% | USDA_SR |
| 1732 | Chard, swiss, raw | Vegetables and Vegetable Products | 18.00 mg | 3% | USDA_SR |
| 1733 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 18.00 mg | 3% | USDA_SR |
| 1734 | Chard, swiss, raw | Vegetables and Vegetable Products | 18.00 mg | 3% | CNF |
| 1735 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 17.90 mg | 3% | USDA_SR |
| 1736 | Pie, chocolate creme, commercially prepared | Baked Products | 17.90 mg | 3% | USDA_SR |
| 1737 | Salad dressing, blue or roquefort cheese dressing, commercial, regular | Fats and Oils | 17.90 mg | 3% | USDA_SR |
| 1738 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 17.90 mg | 3% | USDA_SR |
| 1739 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 17.90 mg | 3% | USDA_SR |
| 1740 | School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked | Fast Foods | 17.90 mg | 3% | USDA_SR |
| 1741 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 17.90 mg | 3% | USDA_SR |
| 1742 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 17.90 mg | 3% | CNF |
| 1743 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 17.90 mg | 3% | CNF |
| 1744 | Pie, chocolate cream, commercial | Baked Products | 17.90 mg | 3% | CNF |
| 1745 | Salad dressing, blue or roquefort cheese, commercial, regular | Fats and Oils | 17.90 mg | 3% | CNF |
| 1746 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 17.90 mg | 3% | CNF |
| 1747 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 17.90 mg | 3% | CNF |
| 1748 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 17.80 mg | 3% | USDA_FF |
| 1749 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 17.80 mg | 3% | USDA_FF |
| 1750 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 17.80 mg | 3% | USDA_SR |
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