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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Radishes, oriental, raw | Vegetables and Vegetable Products | 7.30 mg | 1% |
| 1902 | Pie, peach | Baked Products | 7.20 mg | 1% |
| 1903 | Pie, mince, prepared from recipe | Baked Products | 7.20 mg | 1% |
| 1904 | Pie, apple, commercially prepared, enriched flour | Baked Products | 7.20 mg | 1% |
| 1905 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 7.20 mg | 1% |
| 1906 | Pie, fried pies, fruit | Baked Products | 7.20 mg | 1% |
| 1907 | Pie, cherry, commercially prepared | Baked Products | 7.20 mg | 1% |
| 1908 | Pie, blueberry, commercially prepared | Baked Products | 7.20 mg | 1% |
| 1909 | Frostings, coconut-nut, ready-to-eat | Sweets | 7.20 mg | 1% |
| 1910 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 7.20 mg | 1% |
| 1911 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 7.20 mg | 1% |
| 1912 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 7.10 mg | 1% |
| 1913 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 7.10 mg | 1% |
| 1914 | Sauce, barbecue | Soups, Sauces, and Gravies | 7.10 mg | 1% |
| 1915 | Babyfood, fruit, bananas with apples and pears, strained | Baby Foods | 7.10 mg | 1% |
| 1916 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 7.10 mg | 1% |
| 1917 | Litchis, raw | Fruits and Fruit Juices | 7.10 mg | 1% |
| 1918 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 7.10 mg | 1% |
| 1919 | Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S | Breakfast Cereals | 7.00 mg | 1% |
| 1920 | Cookie, chocolate, with icing or coating | Baked Products | 7.00 mg | 1% |
| 1921 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed | Baby Foods | 7.00 mg | 1% |
| 1922 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 7.00 mg | 1% |
| 1923 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 7.00 mg | 1% |
| 1924 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 7.00 mg | 1% |
| 1925 | Mayonnaise, reduced-calorie or diet, cholesterol-free | Fats and Oils | 7.00 mg | 1% |
| 1926 | Babyfood, vegetables, carrots, strained | Baby Foods | 6.90 mg | 1% |
| 1927 | Phyllo dough | Baked Products | 6.90 mg | 1% |
| 1928 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 6.90 mg | 1% |
| 1929 | Babyfood, fruit, bananas and pineapple with tapioca, strained | Baby Foods | 6.90 mg | 1% |
| 1930 | Babyfood, fruit, bananas and pineapple with tapioca, junior | Baby Foods | 6.90 mg | 1% |
| 1931 | Bulgur, cooked | Cereal Grains and Pasta | 6.90 mg | 1% |
| 1932 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 6.90 mg | 1% |
| 1933 | Tangerines, (mandarin oranges), canned, light syrup pack | Fruits and Fruit Juices | 6.90 mg | 1% |
| 1934 | Eggplant, raw | Vegetables and Vegetable Products | 6.90 mg | 1% |
| 1935 | Frostings, chocolate, creamy, ready-to-eat | Sweets | 6.90 mg | 1% |
| 1936 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 6.90 mg | 1% |
| 1937 | Jellies, reduced sugar, home preserved | Sweets | 6.90 mg | 1% |
| 1938 | Figs, dried, stewed | Fruits and Fruit Juices | 6.80 mg | 1% |
| 1939 | Cake, pound, commercially prepared, fat-free | Baked Products | 6.80 mg | 1% |
| 1940 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1941 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1942 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1943 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1944 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1945 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1946 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1947 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.80 mg | 1% |
| 1948 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 6.80 mg | 1% |
| 1949 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 6.70 mg | 1% |
| 1950 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 6.70 mg | 1% |
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