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 1851–1900 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1851 | Restaurant, Latino, pupusas con queso (pupusas, cheese) | Restaurant Foods | 16.90 mg | 3% | USDA_SR |
| 1852 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 16.90 mg | 3% | CNF |
| 1853 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 16.90 mg | 3% | CNF |
| 1854 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 16.80 mg | 3% | USDA_SR |
| 1855 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 16.80 mg | 3% | USDA_SR |
| 1856 | Cream, fluid, heavy whipping | Dairy and Egg Products | 16.80 mg | 3% | USDA_SR |
| 1857 | Cream, fluid, light whipping | Dairy and Egg Products | 16.80 mg | 3% | USDA_SR |
| 1858 | Endive, raw | Vegetables and Vegetable Products | 16.80 mg | 3% | USDA_SR |
| 1859 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 16.80 mg | 3% | USDA_SR |
| 1860 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 16.80 mg | 3% | CNF |
| 1861 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 16.80 mg | 3% | CNF |
| 1862 | Candies, bars, MILKY WAY Dark Bar | Sweets | 16.80 mg | 3% | CNF |
| 1863 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 16.80 mg | 3% | CNF |
| 1864 | Cream, table (coffee), 20% M.F. | Dairy and Egg Products | 16.80 mg | 3% | CNF |
| 1865 | Cream, table (coffee), 15% M.F. | Dairy and Egg Products | 16.80 mg | 3% | CNF |
| 1866 | Cream, whipping, 35% M.F. | Dairy and Egg Products | 16.80 mg | 3% | CNF |
| 1867 | Cream, whipping, 32% M.F. | Dairy and Egg Products | 16.80 mg | 3% | CNF |
| 1868 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 16.80 mg | 3% | CNF |
| 1869 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 16.80 mg | 3% | CNF |
| 1870 | Poi | Vegetables and Vegetable Products | 16.70 mg | 3% | USDA_SR |
| 1871 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 16.70 mg | 3% | USDA_SR |
| 1872 | Candies, sesame crunch | Sweets | 16.70 mg | 3% | USDA_SR |
| 1873 | Granola bar, chewy, chocolate chip | Baked Products | 16.70 mg | 3% | CNF |
| 1874 | Candies, sesame crunch (crisp) | Sweets | 16.70 mg | 3% | CNF |
| 1875 | Poi | Vegetables and Vegetable Products | 16.70 mg | 3% | CNF |
| 1876 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust | Fast Foods | 16.60 mg | 3% | USDA_SR |
| 1877 | Babyfood, cereal, barley, prepared with whole milk | Baby Foods | 16.60 mg | 3% | USDA_SR |
| 1878 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 16.60 mg | 3% | USDA_SR |
| 1879 | Milk, evaporated, 2% fat, with added vitamin A and vitamin D | Dairy and Egg Products | 16.60 mg | 3% | USDA_SR |
| 1880 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 16.60 mg | 3% | USDA_SR |
| 1881 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 16.60 mg | 3% | USDA_SR |
| 1882 | Fast foods, pizza, cheese, thick crust | Fast Foods | 16.60 mg | 3% | CNF |
| 1883 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 16.60 mg | 3% | CNF |
| 1884 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 16.60 mg | 3% | CNF |
| 1885 | Snacks, popcorn, microwave, low fat | Snacks | 16.50 mg | 3% | USDA_SR |
| 1886 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 16.50 mg | 3% | USDA_SR |
| 1887 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 16.50 mg | 3% | USDA_SR |
| 1888 | Yam, raw | Vegetables and Vegetable Products | 16.50 mg | 3% | USDA_SR |
| 1889 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 16.50 mg | 3% | USDA_SR |
| 1890 | Candies, bars, Mars | Sweets | 16.50 mg | 3% | CNF |
| 1891 | Yam, raw | Vegetables and Vegetable Products | 16.50 mg | 3% | CNF |
| 1892 | Cheese, cheddar | Dairy and Egg Products | 16.50 mg | 3% | CNF |
| 1893 | Yogurt, fruit variety, nonfat, fortified with vitamin D | Dairy and Egg Products | 16.40 mg | 3% | USDA_SR |
| 1894 | Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust | Fast Foods | 16.40 mg | 3% | USDA_SR |
| 1895 | Bagels, cinnamon-raisin, toasted | Baked Products | 16.40 mg | 3% | USDA_SR |
| 1896 | Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 16.40 mg | 3% | USDA_SR |
| 1897 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 16.40 mg | 3% | USDA_SR |
| 1898 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 16.40 mg | 3% | USDA_SR |
| 1899 | Yogurt, fruit variety, nonfat | Dairy and Egg Products | 16.40 mg | 3% | USDA_SR |
| 1900 | Salad dressing, blue or roquefort cheese dressing, fat-free | Fats and Oils | 16.40 mg | 3% | USDA_SR |
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