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 2151–2200 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2152 | Yogurt, chocolate, nonfat milk, fortified with vitamin D | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2153 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2154 | Yogurt, vanilla, low fat, fortified with vitamin D | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2155 | Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2156 | Yogurt, chocolate, nonfat milk | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2157 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2158 | Yogurt, plain, whole milk | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2159 | Milk, chocolate, lowfat, reduced sugar | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2160 | Kefir, lowfat, plain, LIFEWAY | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2161 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2162 | Yogurt, Greek, vanilla, nonfat | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2163 | Yogurt, fruit, low fat,9 g protein/8 oz | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2164 | Yogurt, vanilla, low fat. | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2165 | Yogurt, plain, skim milk | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2166 | Yogurt, plain, low fat | Dairy and Egg Products | 15.20 mg | 3% | USDA_SR |
| 2167 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.20 mg | 3% | USDA_SR |
| 2168 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 15.20 mg | 3% | USDA_SR |
| 2169 | Babyfood, vegetable and brown rice, strained | Baby Foods | 15.20 mg | 3% | USDA_SR |
| 2170 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 15.20 mg | 3% | USDA_SR |
| 2171 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.20 mg | 3% | USDA_SR |
| 2172 | Yogourt, vanilla flavoured, with added Vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2173 | Yogourt, fruit flavoured (2-3.9% M.F.), with added Vitamin D | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2174 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2175 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2176 | Yogourt, vanilla flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2177 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 15.20 mg | 3% | CNF |
| 2178 | Yogourt, coffee flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2179 | Yogourt, vanilla flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2180 | Yogourt, fruit flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2181 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2182 | Yogourt, coffee flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2183 | Yogourt, vanilla flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2184 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2185 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2186 | Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2187 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2188 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2189 | Yogourt, coffee flavoured (2-3.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2190 | Yogourt, vanilla flavoured (2-3.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2191 | Yogourt, fruit flavoured (2-3.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2192 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2193 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2194 | Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2195 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2196 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2197 | Yogourt, vanilla flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2198 | Yogourt, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2199 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2200 | Yogourt, vanilla flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 15.20 mg | 3% | CNF |
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