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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 8.40 mg | 2% |
| 1802 | Kumquats, raw | Fruits and Fruit Juices | 8.40 mg | 2% |
| 1803 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 8.40 mg | 2% |
| 1804 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 8.30 mg | 2% |
| 1805 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 8.30 mg | 2% |
| 1806 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 8.30 mg | 2% |
| 1807 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 8.30 mg | 2% |
| 1808 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 8.30 mg | 2% |
| 1809 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 8.20 mg | 1% |
| 1810 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready-to-feed | Baby Foods | 8.20 mg | 1% |
| 1811 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 8.20 mg | 1% |
| 1812 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 8.20 mg | 1% |
| 1813 | Restaurant, family style, coleslaw | Restaurant Foods | 8.20 mg | 1% |
| 1814 | Pumpkin, raw | Vegetables and Vegetable Products | 8.20 mg | 1% |
| 1815 | Babyfood, mixed fruit juice with low fat yogurt | Baby Foods | 8.20 mg | 1% |
| 1816 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 8.20 mg | 1% |
| 1817 | Alcoholic beverage, liqueur, coffee with cream, 34 proof | Beverages | 8.10 mg | 1% |
| 1818 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 8.10 mg | 1% |
| 1819 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 8.10 mg | 1% |
| 1820 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 8.10 mg | 1% |
| 1821 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 8.10 mg | 1% |
| 1822 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 8.10 mg | 1% |
| 1823 | Bread, white wheat | Baked Products | 8.10 mg | 1% |
| 1824 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed | Baby Foods | 8.00 mg | 1% |
| 1825 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 8.00 mg | 1% |
| 1826 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, ready-to-feed | Baby Foods | 8.00 mg | 1% |
| 1827 | Babyfood, vegetables, carrots, junior | Baby Foods | 8.00 mg | 1% |
| 1828 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mg | 1% |
| 1829 | Bread, french or vienna (includes sourdough) | Baked Products | 8.00 mg | 1% |
| 1830 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, ADVANCE, ready-to-feed, with ARA and DHA | Baby Foods | 8.00 mg | 1% |
| 1831 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, with iron, ready-to-feed | Baby Foods | 8.00 mg | 1% |
| 1832 | Infant formula, MEAD JOHNSON, ENFAMIL LIPIL, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 8.00 mg | 1% |
| 1833 | Babyfood, ravioli, cheese filled, with tomato sauce | Baby Foods | 8.00 mg | 1% |
| 1834 | Ice cream cookie sandwich | Dairy and Egg Products | 8.00 mg | 1% |
| 1835 | Ice cream sandwich | Dairy and Egg Products | 8.00 mg | 1% |
| 1836 | Sauce, tartar, ready-to-serve | Soups, Sauces, and Gravies | 8.00 mg | 1% |
| 1837 | Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, prepared from liquid concentrate | Baby Foods | 8.00 mg | 1% |
| 1838 | Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, ready-to-feed | Baby Foods | 8.00 mg | 1% |
| 1839 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, ready-to-feed | Baby Foods | 8.00 mg | 1% |
| 1840 | Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed | Baby Foods | 8.00 mg | 1% |
| 1841 | Jams and preserves, no sugar (with sodium saccharin), any flavor | Sweets | 8.00 mg | 1% |
| 1842 | Candies, caramels | Sweets | 8.00 mg | 1% |
| 1843 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 7.90 mg | 1% |
| 1844 | Dip, salsa con queso, cheese and salsa- medium | Soups, Sauces, and Gravies | 7.90 mg | 1% |
| 1845 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 7.90 mg | 1% |
| 1846 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 7.90 mg | 1% |
| 1847 | Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA | Baby Foods | 7.90 mg | 1% |
| 1848 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 7.90 mg | 1% |
| 1849 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 7.90 mg | 1% |
| 1850 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 7.90 mg | 1% |
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