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 2051–2100 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2051 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 15.40 mg | 3% | USDA_SR |
| 2052 | Babyfood, cereal, mixed, with bananas, prepared with whole milk | Baby Foods | 15.40 mg | 3% | USDA_SR |
| 2053 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2054 | Cheese, low fat, cheddar or colby | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2055 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2056 | Cheese, mexican, queso asadero | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2057 | Cheese, goat, soft type | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2058 | Cheese, goat, semisoft type | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2059 | Cheese, parmesan, shredded | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2060 | Cheese, feta | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2061 | Cheese, edam | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2062 | Cheese, colby | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2063 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 15.40 mg | 3% | USDA_SR |
| 2064 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 15.40 mg | 3% | USDA_SR |
| 2065 | Babyfood, cereal, oatmeal, with bananas, prepared with whole milk | Baby Foods | 15.40 mg | 3% | USDA_SR |
| 2066 | Cheese, white, queso blanco | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2067 | Parmesan cheese topping, fat free | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2068 | Cheese, mexican, queso anejo | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2069 | Cheese, goat, hard type | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2070 | Cheese, camembert | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2071 | Cheese, brie | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2072 | Cheese, brick | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2073 | Cheese, blue | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2074 | Cheese, cheddar, nonfat or fat free | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2075 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2076 | Cheese, romano | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2077 | Cheese, muenster | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2078 | Cheese, limburger | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2079 | Cheese, gruyere | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2080 | Cheese, gouda | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2081 | Cheese, mexican, queso cotija | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2082 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2083 | Cheese, provolone | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2084 | Cheese, port de salut | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2085 | Cheese, parmesan, hard | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2086 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2087 | Cheese, mozzarella, whole milk | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2088 | Cheese, monterey | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2089 | Cheese, fontina | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2090 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2091 | Cheese, muenster, low fat | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2092 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 15.40 mg | 3% | USDA_SR |
| 2093 | Cheese, swiss, low fat | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2094 | Cheese, swiss, low sodium | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2095 | Cheese, monterey, low fat | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2096 | Cheese, parmesan, low sodium | Dairy and Egg Products | 15.40 mg | 3% | USDA_SR |
| 2097 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2098 | Cheese, swiss, low fat | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2099 | Cheese, swiss, low sodium | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2100 | Cheese, parmesan, low sodium | Dairy and Egg Products | 15.40 mg | 3% | CNF |
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