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 2001–2050 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 15.70 mg | 3% | USDA_SR |
| 2002 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2003 | Infant formula, MEAD JOHNSON, Gentlease, ready to feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2004 | Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2005 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, ready-to-feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2006 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2007 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, ready-to-feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2008 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, ready to feed, with ARA and DHA | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2009 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2010 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2011 | Cheese, Mexican blend | Dairy and Egg Products | 15.70 mg | 3% | USDA_SR |
| 2012 | Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2013 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2014 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with DHA and ARA, ready-to-feed | Baby Foods | 15.70 mg | 3% | USDA_SR |
| 2015 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 15.70 mg | 3% | USDA_SR |
| 2016 | Cheese, Mexican blend | Dairy and Egg Products | 15.70 mg | 3% | CNF |
| 2017 | English muffin, wheat, toasted | Baked Products | 15.70 mg | 3% | CNF |
| 2018 | English muffin, multigrain (also granola), toasted | Baked Products | 15.70 mg | 3% | CNF |
| 2019 | English muffin, plain (also sourdough), toasted | Baked Products | 15.70 mg | 3% | CNF |
| 2020 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA | Baby Foods | 15.60 mg | 3% | USDA_SR |
| 2021 | Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 15.60 mg | 3% | USDA_SR |
| 2022 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted | Baby Foods | 15.60 mg | 3% | USDA_SR |
| 2023 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted | Baby Foods | 15.60 mg | 3% | USDA_SR |
| 2024 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 15.60 mg | 3% | USDA_SR |
| 2025 | Milk, chocolate, fat free, with added vitamin A and vitamin D | Dairy and Egg Products | 15.60 mg | 3% | USDA_SR |
| 2026 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 15.60 mg | 3% | USDA_SR |
| 2027 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 15.60 mg | 3% | USDA_SR |
| 2028 | Yogurt, vanilla, non-fat | Dairy and Egg Products | 15.60 mg | 3% | USDA_SR |
| 2029 | Salad dressing, caesar dressing, regular | Fats and Oils | 15.60 mg | 3% | USDA_SR |
| 2030 | Frozen novelties, juice type, juice with cream | Sweets | 15.60 mg | 3% | USDA_SR |
| 2031 | Dessert, frozen, juice with cream | Sweets | 15.60 mg | 3% | CNF |
| 2032 | Salad dressing, caesar dressing, regular | Fats and Oils | 15.60 mg | 3% | CNF |
| 2033 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 15.60 mg | 3% | CNF |
| 2034 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 15.60 mg | 3% | CNF |
| 2035 | Milk, fluid, skim | Dairy and Egg Products | 15.60 mg | 3% | CNF |
| 2036 | Hot chocolate, cocoa, homemade, prepared with 2% milk | Beverages | 15.60 mg | 3% | CNF |
| 2037 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 15.50 mg | 3% | USDA_SR |
| 2038 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 15.50 mg | 3% | USDA_SR |
| 2039 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate | Baby Foods | 15.50 mg | 3% | USDA_SR |
| 2040 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 15.50 mg | 3% | USDA_SR |
| 2041 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 15.50 mg | 3% | USDA_SR |
| 2042 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate | Baby Foods | 15.50 mg | 3% | USDA_SR |
| 2043 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 15.50 mg | 3% | USDA_SR |
| 2044 | Cabbage, kimchi | Vegetables and Vegetable Products | 15.50 mg | 3% | USDA_SR |
| 2045 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 15.50 mg | 3% | CNF |
| 2046 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 15.50 mg | 3% | CNF |
| 2047 | Dessert, pudding, coconut, dry mix, regular, prepared with 2% milk | Sweets | 15.50 mg | 3% | CNF |
| 2048 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 15.50 mg | 3% | CNF |
| 2049 | Beverage mix, chocolate flavour, powder | Beverages | 15.50 mg | 3% | CNF |
| 2050 | Cheese, swiss (emmental) | Dairy and Egg Products | 15.50 mg | 3% | CNF |
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