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 1801–1850 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1801 | Cake, boston cream pie, commercially prepared | Baked Products | 17.40 mg | 3% | USDA_SR |
| 1802 | Cream, fluid, light (coffee cream or table cream) | Dairy and Egg Products | 17.40 mg | 3% | USDA_SR |
| 1803 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.40 mg | 3% | USDA_SR |
| 1804 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 17.40 mg | 3% | USDA_SR |
| 1805 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 17.40 mg | 3% | USDA_SR |
| 1806 | Salad dressing, caesar, low calorie | Fats and Oils | 17.40 mg | 3% | USDA_SR |
| 1807 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 17.40 mg | 3% | USDA_SR |
| 1808 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 17.40 mg | 3% | CNF |
| 1809 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 17.40 mg | 3% | CNF |
| 1810 | Salad dressing, caesar, low Calorie | Fats and Oils | 17.40 mg | 3% | CNF |
| 1811 | Strudel, apple | Baked Products | 17.40 mg | 3% | CNF |
| 1812 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 17.40 mg | 3% | CNF |
| 1813 | Cake, Boston cream pie, commercial | Baked Products | 17.40 mg | 3% | CNF |
| 1814 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 17.40 mg | 3% | CNF |
| 1815 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 17.40 mg | 3% | CNF |
| 1816 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 17.30 mg | 3% | USDA_SR |
| 1817 | PIZZA HUT 14" Cheese Pizza, Stuffed Crust | Fast Foods | 17.30 mg | 3% | USDA_SR |
| 1818 | Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust | Fast Foods | 17.30 mg | 3% | USDA_SR |
| 1819 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 17.30 mg | 3% | USDA_SR |
| 1820 | Taro, raw | Vegetables and Vegetable Products | 17.30 mg | 3% | USDA_SR |
| 1821 | Mushrooms, white, raw | Vegetables and Vegetable Products | 17.30 mg | 3% | USDA_SR |
| 1822 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 17.30 mg | 3% | USDA_SR |
| 1823 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 17.30 mg | 3% | CNF |
| 1824 | Mushroom, white, raw | Vegetables and Vegetable Products | 17.30 mg | 3% | CNF |
| 1825 | Taro, raw | Vegetables and Vegetable Products | 17.30 mg | 3% | CNF |
| 1826 | Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | Dairy and Egg Products | 17.10 mg | 3% | USDA_SR |
| 1827 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 17.10 mg | 3% | USDA_SR |
| 1828 | Cabbage, red, raw | Vegetables and Vegetable Products | 17.10 mg | 3% | USDA_SR |
| 1829 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 17.10 mg | 3% | USDA_SR |
| 1830 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 17.10 mg | 3% | CNF |
| 1831 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 17.10 mg | 3% | CNF |
| 1832 | Cabbage, red, raw | Vegetables and Vegetable Products | 17.10 mg | 3% | CNF |
| 1833 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 17.10 mg | 3% | CNF |
| 1834 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 17.00 mg | 3% | USDA_SR |
| 1835 | Milk shakes, thick chocolate | Dairy and Egg Products | 17.00 mg | 3% | USDA_SR |
| 1836 | Milk, chocolate, lowfat, with added vitamin A and vitamin D | Dairy and Egg Products | 17.00 mg | 3% | USDA_SR |
| 1837 | Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | Dairy and Egg Products | 17.00 mg | 3% | USDA_SR |
| 1838 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 17.00 mg | 3% | USDA_SR |
| 1839 | Snacks, sesame sticks, wheat-based, salted | Snacks | 17.00 mg | 3% | USDA_SR |
| 1840 | Salad dressing, blue or roquefort cheese dressing, light | Fats and Oils | 17.00 mg | 3% | USDA_SR |
| 1841 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 17.00 mg | 3% | USDA_SR |
| 1842 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 17.00 mg | 3% | CNF |
| 1843 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 17.00 mg | 3% | CNF |
| 1844 | Milk, fluid, chocolate, partly skimmed, 1% M.F. | Dairy and Egg Products | 17.00 mg | 3% | CNF |
| 1845 | Snacks, sesame sticks, wheat-based, salted | Snacks | 17.00 mg | 3% | CNF |
| 1846 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 17.00 mg | 3% | CNF |
| 1847 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.90 mg | 3% | USDA_SR |
| 1848 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.90 mg | 3% | USDA_SR |
| 1849 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.90 mg | 3% | USDA_SR |
| 1850 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.90 mg | 3% | USDA_SR |
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