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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Tangerine juice, raw | Fruits and Fruit Juices | 6.20 mg | 1% |
| 2002 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 6.20 mg | 1% |
| 2003 | Nectarines, raw | Fruits and Fruit Juices | 6.20 mg | 1% |
| 2004 | Puddings, tapioca, ready-to-eat | Sweets | 6.20 mg | 1% |
| 2005 | Puddings, vanilla, ready-to-eat | Sweets | 6.20 mg | 1% |
| 2006 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.20 mg | 1% |
| 2007 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 6.20 mg | 1% |
| 2008 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 6.20 mg | 1% |
| 2009 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 6.20 mg | 1% |
| 2010 | Orange juice, canned, unsweetened | Fruits and Fruit Juices | 6.20 mg | 1% |
| 2011 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 6.20 mg | 1% |
| 2012 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.20 mg | 1% |
| 2013 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 6.20 mg | 1% |
| 2014 | Cherries, sour, red, raw | Fruits and Fruit Juices | 6.10 mg | 1% |
| 2015 | Cherries, sweet, raw | Fruits and Fruit Juices | 6.10 mg | 1% |
| 2016 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 6.10 mg | 1% |
| 2017 | Onions, raw | Vegetables and Vegetable Products | 6.10 mg | 1% |
| 2018 | Celery, raw | Vegetables and Vegetable Products | 6.10 mg | 1% |
| 2019 | Peaches, yellow, raw | Fruits and Fruit Juices | 6.10 mg | 1% |
| 2020 | Papayas, raw | Fruits and Fruit Juices | 6.10 mg | 1% |
| 2021 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 6.10 mg | 1% |
| 2022 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 6.10 mg | 1% |
| 2023 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 6.10 mg | 1% |
| 2024 | Rhubarb, raw | Fruits and Fruit Juices | 6.10 mg | 1% |
| 2025 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 6.00 mg | 1% |
| 2026 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 6.00 mg | 1% |
| 2027 | Cookies, fortune | Baked Products | 6.00 mg | 1% |
| 2028 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 6.00 mg | 1% |
| 2029 | Blueberries, raw | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2030 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 6.00 mg | 1% |
| 2031 | Salad dressing, poppyseed, creamy | Fats and Oils | 6.00 mg | 1% |
| 2032 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 6.00 mg | 1% |
| 2033 | Seaweed, agar, raw | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2034 | Beets, raw | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2035 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 6.00 mg | 1% |
| 2036 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 6.00 mg | 1% |
| 2037 | Cookies, graham crackers, plain or honey (includes cinnamon) | Baked Products | 5.90 mg | 1% |
| 2038 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 5.90 mg | 1% |
| 2039 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 5.80 mg | 1% |
| 2040 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 5.80 mg | 1% |
| 2041 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 5.80 mg | 1% |
| 2042 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP | Breakfast Cereals | 5.80 mg | 1% |
| 2043 | Soup, cream of mushroom, low sodium, ready-to-serve, canned | Soups, Sauces, and Gravies | 5.80 mg | 1% |
| 2044 | Babyfood, mashed cheddar potatoes and broccoli, toddlers | Baby Foods | 5.80 mg | 1% |
| 2045 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 5.80 mg | 1% |
| 2046 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 5.80 mg | 1% |
| 2047 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 5.80 mg | 1% |
| 2048 | Rice flour, white, unenriched | Cereal Grains and Pasta | 5.80 mg | 1% |
| 2049 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 5.80 mg | 1% |
| 2050 | Alcoholic beverage, wine, table, red | Beverages | 5.70 mg | 1% |
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