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 1901–1950 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1901 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 16.40 mg | 3% | USDA_SR |
| 1902 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 16.40 mg | 3% | CNF |
| 1903 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 16.40 mg | 3% | CNF |
| 1904 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 16.40 mg | 3% | CNF |
| 1905 | Fast foods, pizza, cheese, regular crust | Fast Foods | 16.40 mg | 3% | CNF |
| 1906 | Salad dressing, blue or roquefort cheese dressing, fat free | Fats and Oils | 16.40 mg | 3% | CNF |
| 1907 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 16.40 mg | 3% | CNF |
| 1908 | Bagel, cinnamon-raisin, toasted | Baked Products | 16.40 mg | 3% | CNF |
| 1909 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 16.40 mg | 3% | CNF |
| 1910 | Milk, fluid, partly skimmed, 2% M.F. | Dairy and Egg Products | 16.40 mg | 3% | CNF |
| 1911 | Cookies, sugar wafer, chocolate-covered | Baked Products | 16.30 mg | 3% | USDA_SR |
| 1912 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 16.30 mg | 3% | USDA_SR |
| 1913 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 16.30 mg | 3% | USDA_SR |
| 1914 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 16.30 mg | 3% | USDA_SR |
| 1915 | Cheese, ricotta, part skim milk | Dairy and Egg Products | 16.30 mg | 3% | USDA_SR |
| 1916 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 16.30 mg | 3% | CNF |
| 1917 | Cheese, cottage, (2% M.F.) | Dairy and Egg Products | 16.30 mg | 3% | CNF |
| 1918 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 16.30 mg | 3% | CNF |
| 1919 | Bread, wheat, sprouted, toasted | Baked Products | 16.20 mg | 3% | USDA_SR |
| 1920 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 16.20 mg | 3% | USDA_SR |
| 1921 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.20 mg | 3% | USDA_SR |
| 1922 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 16.20 mg | 3% | USDA_SR |
| 1923 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.20 mg | 3% | USDA_SR |
| 1924 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.20 mg | 3% | USDA_SR |
| 1925 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1926 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1927 | Coffee substitute, cereal grain beverage, powder, with 2% milk | Beverages | 16.20 mg | 3% | CNF |
| 1928 | Bread, rye, toasted | Baked Products | 16.20 mg | 3% | CNF |
| 1929 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1930 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1931 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1932 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 16.20 mg | 3% | CNF |
| 1933 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS | Breakfast Cereals | 16.10 mg | 3% | USDA_SR |
| 1934 | Bread, rye, toasted | Baked Products | 16.10 mg | 3% | USDA_SR |
| 1935 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 16.10 mg | 3% | USDA_SR |
| 1936 | Bread, oat bran, toasted | Baked Products | 16.10 mg | 3% | USDA_SR |
| 1937 | Bagels, multigrain | Baked Products | 16.10 mg | 3% | USDA_SR |
| 1938 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 16.10 mg | 3% | USDA_SR |
| 1939 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 16.10 mg | 3% | USDA_SR |
| 1940 | Bread, italian, toasted | Baked Products | 16.10 mg | 3% | CNF |
| 1941 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 16.10 mg | 3% | CNF |
| 1942 | Bread, white, commercial, toasted | Baked Products | 16.10 mg | 3% | CNF |
| 1943 | Bread, pumpernickel, toasted | Baked Products | 16.10 mg | 3% | CNF |
| 1944 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 16.00 mg | 3% | USDA_SR |
| 1945 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 16.00 mg | 3% | USDA_SR |
| 1946 | Bread, white, commercially prepared, toasted | Baked Products | 16.00 mg | 3% | USDA_SR |
| 1947 | Whey, sweet, fluid | Dairy and Egg Products | 16.00 mg | 3% | USDA_SR |
| 1948 | Milk, human, mature, fluid | Dairy and Egg Products | 16.00 mg | 3% | USDA_SR |
| 1949 | Milk, goat, fluid, with added vitamin D | Dairy and Egg Products | 16.00 mg | 3% | USDA_SR |
| 1950 | Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 16.00 mg | 3% | USDA_SR |
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