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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 | Beverages | 5.70 mg | 1% |
| 2052 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 5.70 mg | 1% |
| 2053 | Cake, white, prepared from recipe without frosting | Baked Products | 5.70 mg | 1% |
| 2054 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 5.70 mg | 1% |
| 2055 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 5.70 mg | 1% |
| 2056 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 5.70 mg | 1% |
| 2057 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.70 mg | 1% |
| 2058 | Strawberries, raw | Fruits and Fruit Juices | 5.70 mg | 1% |
| 2059 | Grapes, red or green (European type, such as Thompson seedless), raw | Fruits and Fruit Juices | 5.60 mg | 1% |
| 2060 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 5.60 mg | 1% |
| 2061 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.60 mg | 1% |
| 2062 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 5.60 mg | 1% |
| 2063 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 5.60 mg | 1% |
| 2064 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 5.60 mg | 1% |
| 2065 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 5.50 mg | 1% |
| 2066 | Cranberries, raw | Fruits and Fruit Juices | 5.50 mg | 1% |
| 2067 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 5.50 mg | 1% |
| 2068 | Dressing, honey mustard, fat-free | Fats and Oils | 5.50 mg | 1% |
| 2069 | Candies, soft fruit and nut squares | Sweets | 5.50 mg | 1% |
| 2070 | Peppers, sweet, green, raw | Vegetables and Vegetable Products | 5.50 mg | 1% |
| 2071 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 5.50 mg | 1% |
| 2072 | Onions, sweet, raw | Vegetables and Vegetable Products | 5.50 mg | 1% |
| 2073 | Rice noodles, dry | Cereal Grains and Pasta | 5.50 mg | 1% |
| 2074 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 5.50 mg | 1% |
| 2075 | Syrups, chocolate, fudge-type | Sweets | 5.50 mg | 1% |
| 2076 | Babyfood, dessert, blueberry yogurt, strained | Baby Foods | 5.50 mg | 1% |
| 2077 | Pineapple, canned, juice pack, drained | Fruits and Fruit Juices | 5.50 mg | 1% |
| 2078 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 5.40 mg | 1% |
| 2079 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 5.40 mg | 1% |
| 2080 | Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased | Meals, Entrees, and Side Dishes | 5.40 mg | 1% |
| 2081 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 5.40 mg | 1% |
| 2082 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 5.40 mg | 1% |
| 2083 | Babyfood, apple yogurt dessert, strained | Baby Foods | 5.40 mg | 1% |
| 2084 | Bread, stuffing, dry mix, prepared | Baked Products | 5.30 mg | 1% |
| 2085 | Figs, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.30 mg | 1% |
| 2086 | Onions, welsh, raw | Vegetables and Vegetable Products | 5.30 mg | 1% |
| 2087 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 5.30 mg | 1% |
| 2088 | Candies, fudge, vanilla, prepared-from-recipe | Sweets | 5.30 mg | 1% |
| 2089 | Beverages, Mixed vegetable and fruit juice drink, with added nutrients | Beverages | 5.20 mg | 1% |
| 2090 | Chives, raw | Vegetables and Vegetable Products | 5.20 mg | 1% |
| 2091 | Plums, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 5.20 mg | 1% |
| 2092 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2093 | Grapefruit, sections, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2094 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2095 | Grapefruit, sections, canned, water pack, solids and liquids | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2096 | Cheese sauce, prepared from recipe | Dairy and Egg Products | 5.10 mg | 1% |
| 2097 | Pears, raw | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2098 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2099 | Candies, nougat, with almonds | Sweets | 5.10 mg | 1% |
| 2100 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 5.10 mg | 1% |
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