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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 55.10 mg | 10% |
| 152 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 55.10 mg | 10% |
| 153 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 55.00 mg | 10% |
| 154 | Shallot, freeze-dried | Vegetables and Vegetable Products | 55.00 mg | 10% |
| 155 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 55.00 mg | 10% |
| 156 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 54.90 mg | 10% |
| 157 | Spices, basil, dried | Spices and Herbs | 54.90 mg | 10% |
| 158 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 54.50 mg | 10% |
| 159 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 54.30 mg | 10% |
| 160 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 54.20 mg | 10% |
| 161 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 54.20 mg | 10% |
| 162 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 53.90 mg | 10% |
| 163 | Peanuts, all types, raw | Legumes and Legume Products | 52.50 mg | 10% |
| 164 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 52.20 mg | 9% |
| 165 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 52.10 mg | 9% |
| 166 | Nuts, almond butter, plain, salted | Nuts and Seeds | 52.10 mg | 9% |
| 167 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 52.10 mg | 9% |
| 168 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 52.10 mg | 9% |
| 169 | Nuts, almond butter, plain | Nuts and Seeds | 52.10 mg | 9% |
| 170 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 52.10 mg | 9% |
| 171 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 52.10 mg | 9% |
| 172 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 52.10 mg | 9% |
| 173 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 52.10 mg | 9% |
| 174 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 52.00 mg | 9% |
| 175 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 52.00 mg | 9% |
| 176 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 52.00 mg | 9% |
| 177 | Muffin, blueberry, commercial, reduced fat | Baked Products | 51.70 mg | 9% |
| 178 | Muffin, corn, commercial | Baked Products | 51.70 mg | 9% |
| 179 | Muffin, blueberry, toaster-type | Baked Products | 51.70 mg | 9% |
| 180 | Spices, pepper, red or cayenne | Spices and Herbs | 51.50 mg | 9% |
| 181 | Spices, paprika | Spices and Herbs | 51.50 mg | 9% |
| 182 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 51.20 mg | 9% |
| 183 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 51.10 mg | 9% |
| 184 | Candies, chocolate covered, dietetic or low calorie | Sweets | 50.90 mg | 9% |
| 185 | Pie, pecan, commercial | Baked Products | 49.50 mg | 9% |
| 186 | Spices, turmeric, ground | Spices and Herbs | 49.20 mg | 9% |
| 187 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 49.10 mg | 9% |
| 188 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 48.70 mg | 9% |
| 189 | Yogourt, tofu | Legumes and Legume Products | 48.40 mg | 9% |
| 190 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 48.30 mg | 9% |
| 191 | Candies, milk chocolate coated peanuts | Sweets | 47.80 mg | 9% |
| 192 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 47.70 mg | 9% |
| 193 | Soybeans, dry, boiled | Legumes and Legume Products | 47.50 mg | 9% |
| 194 | Candies, bars, Mr Goodbar | Sweets | 47.40 mg | 9% |
| 195 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 47.30 mg | 9% |
| 196 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 47.30 mg | 9% |
| 197 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 46.80 mg | 9% |
| 198 | Meatless, sandwich spread | Legumes and Legume Products | 46.50 mg | 8% |
| 199 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 46.30 mg | 8% |
| 200 | Snacks, Clif bar, all flavours | Snacks | 46.20 mg | 8% |
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