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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 3.60 mg | 1% |
| 1702 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 3.50 mg | 1% |
| 1703 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 3.50 mg | 1% |
| 1704 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 3.50 mg | 1% |
| 1705 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 3.40 mg | 1% |
| 1706 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% |
| 1707 | Apple, Gala, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% |
| 1708 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% |
| 1709 | Apple, Red Delicious, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% |
| 1710 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 3.40 mg | 1% |
| 1711 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 3.40 mg | 1% |
| 1712 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 3.40 mg | 1% |
| 1713 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 3.40 mg | 1% |
| 1714 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 3.40 mg | 1% |
| 1715 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 3.40 mg | 1% |
| 1716 | Apple, raw, without skin | Fruits and fruit juices | 3.40 mg | 1% |
| 1717 | Apple, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% |
| 1718 | Pear, canned halves, juice pack, solids and liquid | Fruits and fruit juices | 3.40 mg | 1% |
| 1719 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 3.40 mg | 1% |
| 1720 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 3.30 mg | 1% |
| 1721 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 3.30 mg | 1% |
| 1722 | Cranberry juice, unsweetened | Fruits and fruit juices | 3.30 mg | 1% |
| 1723 | Chocolate flavour drink, whey and milk based | Beverages | 3.30 mg | 1% |
| 1724 | Salad dressing, italian, calorie-reduced | Fats and Oils | 3.30 mg | 1% |
| 1725 | Grains, couscous, cooked | Cereals, Grains and Pasta | 3.30 mg | 1% |
| 1726 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 3.30 mg | 1% |
| 1727 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 3.30 mg | 1% |
| 1728 | Applesauce, canned, sweetened | Fruits and fruit juices | 3.30 mg | 1% |
| 1729 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 3.30 mg | 1% |
| 1730 | Fig, canned, water pack, solids and liquid | Fruits and fruit juices | 3.30 mg | 1% |
| 1731 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 3.30 mg | 1% |
| 1732 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 3.20 mg | 1% |
| 1733 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 3.20 mg | 1% |
| 1734 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 3.20 mg | 1% |
| 1735 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 3.20 mg | 1% |
| 1736 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 3.20 mg | 1% |
| 1737 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 3.20 mg | 1% |
| 1738 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 3.20 mg | 1% |
| 1739 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 3.20 mg | 1% |
| 1740 | Babyfood, fruit, jarred, apricot and other fruit | Babyfoods | 3.10 mg | 1% |
| 1741 | Soup, broth, vegetable, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 3.10 mg | 1% |
| 1742 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 3.10 mg | 1% |
| 1743 | Dessert, frozen yogourt, chocolate, skim milk, with artificial sweetener | Sweets | 3.10 mg | 1% |
| 1744 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 3.10 mg | 1% |
| 1745 | Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 3.00 mg | 1% |
| 1746 | Sweets, marmalade, orange | Sweets | 3.00 mg | 1% |
| 1747 | Bread, focaccia, Italian flatbread, plain | Baked Products | 2.90 mg | 1% |
| 1748 | Salad, Greek, homemade | Mixed Dishes | 2.90 mg | 1% |
| 1749 | Dessert, frozen, juice, orange | Sweets | 2.90 mg | 1% |
| 1750 | Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla | Sweets | 2.80 mg | 1% |
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