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 1951–2000 of 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 6.70 mg | 1% |
| 1952 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 6.70 mg | 1% |
| 1953 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 6.70 mg | 1% |
| 1954 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 6.60 mg | 1% |
| 1955 | Blackberry juice, canned | Fruits and Fruit Juices | 6.60 mg | 1% |
| 1956 | Muffins, oat bran | Baked Products | 6.60 mg | 1% |
| 1957 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 6.60 mg | 1% |
| 1958 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 6.60 mg | 1% |
| 1959 | Toppings, butterscotch or caramel | Sweets | 6.60 mg | 1% |
| 1960 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 6.60 mg | 1% |
| 1961 | Cookies, butter, commercially prepared, enriched | Baked Products | 6.50 mg | 1% |
| 1962 | English muffins, whole grain white | Baked Products | 6.50 mg | 1% |
| 1963 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 6.50 mg | 1% |
| 1964 | Margarine-like, vegetable oil-butter spread, tub, with salt | Fats and Oils | 6.50 mg | 1% |
| 1965 | Horseradish, prepared | Spices and Herbs | 6.50 mg | 1% |
| 1966 | Margarine-like, margarine-butter blend, soybean oil and butter | Fats and Oils | 6.50 mg | 1% |
| 1967 | Capers, canned | Spices and Herbs | 6.50 mg | 1% |
| 1968 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 6.50 mg | 1% |
| 1969 | Onions, yellow, sauteed | Vegetables and Vegetable Products | 6.50 mg | 1% |
| 1970 | Radishes, raw | Vegetables and Vegetable Products | 6.50 mg | 1% |
| 1971 | Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt | Fats and Oils | 6.50 mg | 1% |
| 1972 | Babyfood, juice, orange-carrot | Baby Foods | 6.50 mg | 1% |
| 1973 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 6.50 mg | 1% |
| 1974 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 6.50 mg | 1% |
| 1975 | Babyfood, grape juice, no sugar, canned | Baby Foods | 6.50 mg | 1% |
| 1976 | Vegetable oil-butter spread, reduced calorie | Fats and Oils | 6.50 mg | 1% |
| 1977 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 6.40 mg | 1% |
| 1978 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 6.40 mg | 1% |
| 1979 | Puff pastry, frozen, ready-to-bake | Baked Products | 6.40 mg | 1% |
| 1980 | Babyfood, dinner, pasta with vegetables | Baby Foods | 6.40 mg | 1% |
| 1981 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 6.40 mg | 1% |
| 1982 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 6.40 mg | 1% |
| 1983 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 6.40 mg | 1% |
| 1984 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 6.40 mg | 1% |
| 1985 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 6.30 mg | 1% |
| 1986 | Dates, deglet noor | Fruits and Fruit Juices | 6.30 mg | 1% |
| 1987 | Soup, tomato, low sodium, with water | Soups, Sauces, and Gravies | 6.30 mg | 1% |
| 1988 | Soup, tomato, canned, prepared with equal volume water, commercial | Soups, Sauces, and Gravies | 6.30 mg | 1% |
| 1989 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1990 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1991 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1992 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1993 | Pimento, canned | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1994 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 6.30 mg | 1% |
| 1995 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 6.20 mg | 1% |
| 1996 | Pie, lemon meringue, commercially prepared | Baked Products | 6.20 mg | 1% |
| 1997 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 6.20 mg | 1% |
| 1998 | Babyfood, juice, orange | Baby Foods | 6.20 mg | 1% |
| 1999 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.20 mg | 1% |
| 2000 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.20 mg | 1% |
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