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 151–200 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 151 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 99.30 mg | 18% | CNF |
| 152 | Cream puff, homemade, shell only, includes eclair | Baked Products | 98.70 mg | 18% | CNF |
| 153 | Mung beans, mature seeds, raw | Legumes and Legume Products | 97.90 mg | 18% | USDA_SR |
| 154 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 97.90 mg | 18% | CNF |
| 155 | Spices, parsley, dried | Spices and Herbs | 97.10 mg | 18% | USDA_SR |
| 156 | Spices, coriander leaf, dried | Spices and Herbs | 97.10 mg | 18% | USDA_SR |
| 157 | Spices, parsley, dried | Spices and Herbs | 97.10 mg | 18% | CNF |
| 158 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 97.10 mg | 18% | CNF |
| 159 | Meatless, fish sticks | Legumes and Legume Products | 96.90 mg | 18% | CNF |
| 160 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 96.70 mg | 18% | USDA_SR |
| 161 | Beans, lima, dry, large, raw | Legumes and Legume Products | 96.70 mg | 18% | CNF |
| 162 | Lentils, raw | Legumes and Legume Products | 96.40 mg | 18% | USDA_SR |
| 163 | Lentils, raw | Legumes and Legume Products | 96.40 mg | 18% | CNF |
| 164 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 95.80 mg | 17% | USDA_SR |
| 165 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 95.80 mg | 17% | CNF |
| 166 | Peas, split, raw | Legumes and Legume Products | 95.50 mg | 17% | CNF |
| 167 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 94.70 mg | 17% | USDA_SR |
| 168 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 94.70 mg | 17% | CNF |
| 169 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 94.50 mg | 17% | USDA_SR |
| 170 | Noodles, chinese, cellophane or long rice (mung beans), dehydrated | Legumes and Legume Products | 93.20 mg | 17% | USDA_SR |
| 171 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 92.50 mg | 17% | USDA_SR |
| 172 | Muffin, blueberry, commercial | Baked Products | 92.50 mg | 17% | CNF |
| 173 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 92.20 mg | 17% | CNF |
| 174 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 92.00 mg | 17% | USDA_SR |
| 175 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 92.00 mg | 17% | CNF |
| 176 | Bread, egg, toasted | Baked Products | 91.90 mg | 17% | USDA_SR |
| 177 | Bread, egg, (challah), toasted | Baked Products | 91.90 mg | 17% | CNF |
| 178 | Snack, BALANCE, original bar | Snacks | 91.20 mg | 17% | USDA_SR |
| 179 | Dulce de Leche | Dairy and Egg Products | 89.10 mg | 16% | USDA_SR |
| 180 | Milk, canned, condensed, sweetened | Dairy and Egg Products | 89.10 mg | 16% | USDA_SR |
| 181 | Dulce de leche (caramelized milk) | Sweets | 89.10 mg | 16% | CNF |
| 182 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 89.10 mg | 16% | CNF |
| 183 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 89.00 mg | 16% | CNF |
| 184 | Meatballs, meatless | Legumes and Legume Products | 88.40 mg | 16% | USDA_SR |
| 185 | Meatless, meatballs | Legumes and Legume Products | 88.40 mg | 16% | CNF |
| 186 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 87.40 mg | 16% | USDA_SR |
| 187 | Beans, navy, raw | Legumes and Legume Products | 87.40 mg | 16% | CNF |
| 188 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 85.80 mg | 16% | USDA_SR |
| 189 | Bread, egg | Baked Products | 84.30 mg | 15% | USDA_SR |
| 190 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 84.30 mg | 15% | USDA_SR |
| 191 | Bread, egg (Challah) | Baked Products | 84.30 mg | 15% | CNF |
| 192 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 84.30 mg | 15% | CNF |
| 193 | Frankfurter, meatless | Legumes and Legume Products | 84.20 mg | 15% | USDA_SR |
| 194 | Wiener (frankfurter), meatless | Legumes and Legume Products | 84.20 mg | 15% | CNF |
| 195 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 83.50 mg | 15% | USDA_SR |
| 196 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 82.40 mg | 15% | USDA_SR |
| 197 | Fast foods, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 82.20 mg | 15% | USDA_SR |
| 198 | Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 82.20 mg | 15% | CNF |
| 199 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 82.00 mg | 15% | USDA_SR |
| 200 | Vegetarian fillets | Legumes and Legume Products | 82.00 mg | 15% | USDA_SR |
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