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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Pears, asian, raw | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2102 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2103 | Lime juice, raw | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2104 | Limes, raw | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2105 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2106 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2107 | Pears, raw, red anjou | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2108 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2109 | Lemon juice from concentrate, canned or bottled | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2110 | Lemon juice, raw | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2111 | Lemons, raw, without peel | Fruits and Fruit Juices | 5.10 mg | 1% |
| 2112 | Beverages, Wine, non-alcoholic | Beverages | 5.00 mg | 1% |
| 2113 | Alcoholic beverage, wine, table, all | Beverages | 5.00 mg | 1% |
| 2114 | Alcoholic beverage, wine, dessert, sweet | Beverages | 5.00 mg | 1% |
| 2115 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | Fruits and Fruit Juices | 5.00 mg | 1% |
| 2116 | Babyfood, carrots, toddler | Baby Foods | 5.00 mg | 1% |
| 2117 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 5.00 mg | 1% |
| 2118 | Alcoholic beverage, wine, light | Beverages | 5.00 mg | 1% |
| 2119 | Alcoholic beverage, wine, cooking | Beverages | 5.00 mg | 1% |
| 2120 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 5.00 mg | 1% |
| 2121 | Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD | Fruits and Fruit Juices | 5.00 mg | 1% |
| 2122 | Cake, yellow, enriched, dry mix | Baked Products | 4.90 mg | 1% |
| 2123 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 4.90 mg | 1% |
| 2124 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 4.90 mg | 1% |
| 2125 | Salad dressing, honey mustard dressing, reduced calorie | Fats and Oils | 4.90 mg | 1% |
| 2126 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 4.90 mg | 1% |
| 2127 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.90 mg | 1% |
| 2128 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.90 mg | 1% |
| 2129 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 4.90 mg | 1% |
| 2130 | Pie fillings, cherry, low calorie | Sweets | 4.90 mg | 1% |
| 2131 | Babyfood, juice, apple-sweet potato | Baby Foods | 4.90 mg | 1% |
| 2132 | Pickle relish, sweet | Vegetables and Vegetable Products | 4.90 mg | 1% |
| 2133 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 4.90 mg | 1% |
| 2134 | Cake, pudding-type, yellow, dry mix | Baked Products | 4.80 mg | 1% |
| 2135 | Babyfood, vegetables, beets, strained | Baby Foods | 4.80 mg | 1% |
| 2136 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 4.80 mg | 1% |
| 2137 | Peppers, sweet, green, sauteed | Vegetables and Vegetable Products | 4.80 mg | 1% |
| 2138 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 4.80 mg | 1% |
| 2139 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 4.80 mg | 1% |
| 2140 | Puddings, vanilla, ready-to-eat, fat free | Sweets | 4.80 mg | 1% |
| 2141 | Pomegranate juice, bottled | Fruits and Fruit Juices | 4.80 mg | 1% |
| 2142 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 4.70 mg | 1% |
| 2143 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 4.70 mg | 1% |
| 2144 | Figs, raw | Fruits and Fruit Juices | 4.70 mg | 1% |
| 2145 | Soup, cream of mushroom, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 4.70 mg | 1% |
| 2146 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 4.70 mg | 1% |
| 2147 | Babyfood, dessert, cherry vanilla pudding, junior | Baby Foods | 4.70 mg | 1% |
| 2148 | Babyfood, dessert, cherry vanilla pudding, strained | Baby Foods | 4.70 mg | 1% |
| 2149 | Babyfood, dessert, banana yogurt, strained | Baby Foods | 4.70 mg | 1% |
| 2150 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 4.60 mg | 1% |
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