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 2101–2150 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2102 | Cheese, muenster, low fat | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2103 | Cheese, monterey, low fat | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2104 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 15.40 mg | 3% | CNF |
| 2105 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2106 | Cheese, mozzarella, (52% water, 22.5% M.F.) | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2107 | Cheese, gouda | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2108 | Cheese, feta | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2109 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2110 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2111 | Cheese, Mexican, queso chihuahua | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2112 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2113 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2114 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2115 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2116 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2117 | Cheese, parmesan, shredded | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2118 | Cheese, romano | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2119 | Cheese, provolone | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2120 | Cheese, port-salut | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2121 | Cheese, parmesan, hard | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2122 | Cheese, muenster | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2123 | Cheese, monterey | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2124 | Cheese, limburger | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2125 | Cheese, gruyere | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2126 | Cheese, fontina | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2127 | Cheese, edam | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2128 | Cheese, colby | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2129 | Cheese, camembert | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2130 | Cheese, brie | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2131 | Cheese, brick | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2132 | Cheese, blue | Dairy and Egg Products | 15.40 mg | 3% | CNF |
| 2133 | Babyfood, cereal, mixed, prepared with whole milk | Baby Foods | 15.30 mg | 3% | USDA_SR |
| 2134 | Bagels, oat bran | Baked Products | 15.30 mg | 3% | USDA_SR |
| 2135 | Beans, snap, green, raw | Vegetables and Vegetable Products | 15.30 mg | 3% | USDA_SR |
| 2136 | Arugula, raw | Vegetables and Vegetable Products | 15.30 mg | 3% | USDA_SR |
| 2137 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 15.30 mg | 3% | USDA_SR |
| 2138 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 15.30 mg | 3% | USDA_SR |
| 2139 | Snacks, popcorn, cheese-flavor | Snacks | 15.30 mg | 3% | USDA_SR |
| 2140 | Salad dressing, coleslaw | Fats and Oils | 15.30 mg | 3% | CNF |
| 2141 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 15.30 mg | 3% | CNF |
| 2142 | Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 15.30 mg | 3% | CNF |
| 2143 | Snacks, popcorn, cheese flavour | Snacks | 15.30 mg | 3% | CNF |
| 2144 | Bagel, oat bran | Baked Products | 15.30 mg | 3% | CNF |
| 2145 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 15.30 mg | 3% | CNF |
| 2146 | Arugula, raw | Vegetables and Vegetable Products | 15.30 mg | 3% | CNF |
| 2147 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 15.20 mg | 3% | USDA_SR |
| 2148 | Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2149 | Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2150 | Yogurt, fruit, lowfat, with low calorie sweetener | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
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