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 2201–2250 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2202 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2203 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 15.20 mg | 3% | CNF |
| 2204 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 15.20 mg | 3% | CNF |
| 2205 | Dessert, pudding, vanilla, dry mix, instant, prepared with 2% milk | Sweets | 15.20 mg | 3% | CNF |
| 2206 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 15.20 mg | 3% | CNF |
| 2207 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 15.10 mg | 3% | USDA_FF |
| 2208 | Beverages, milk beverage, reduced fat, flavored and sweetened, Ready-to-drink, added calcium, vitamin A and vitamin D | Beverages | 15.10 mg | 3% | USDA_SR |
| 2209 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 15.10 mg | 3% | USDA_SR |
| 2210 | Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 15.10 mg | 3% | USDA_SR |
| 2211 | Pasta, dry, enriched | Cereal Grains and Pasta | 15.10 mg | 3% | USDA_SR |
| 2212 | Strawberry flavour mix, powder, with 2% M.F. milk | Beverages | 15.10 mg | 3% | CNF |
| 2213 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 15.10 mg | 3% | CNF |
| 2214 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 15.10 mg | 3% | CNF |
| 2215 | Beverage mix, chocolate flavour, powder, with 2% M.F. milk | Beverages | 15.10 mg | 3% | CNF |
| 2216 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 15.10 mg | 3% | CNF |
| 2217 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 15.10 mg | 3% | CNF |
| 2218 | Dessert, pudding, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 15.10 mg | 3% | CNF |
| 2219 | Cream, half and half, fat free | Dairy and Egg Products | 15.00 mg | 3% | USDA_SR |
| 2220 | Milk, filled, fluid, with lauric acid oil | Dairy and Egg Products | 15.00 mg | 3% | USDA_SR |
| 2221 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 15.00 mg | 3% | USDA_SR |
| 2222 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 3% | USDA_SR |
| 2223 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 15.00 mg | 3% | USDA_SR |
| 2224 | Margarine-like, butter-margarine blend, 80% fat, stick, without salt | Fats and Oils | 15.00 mg | 3% | USDA_SR |
| 2225 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 15.00 mg | 3% | USDA_SR |
| 2226 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 15.00 mg | 3% | USDA_SR |
| 2227 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 15.00 mg | 3% | CNF |
| 2228 | Candies, bars, Butterfinger | Sweets | 15.00 mg | 3% | CNF |
| 2229 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 3% | CNF |
| 2230 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 15.00 mg | 3% | CNF |
| 2231 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 14.90 mg | 3% | USDA_SR |
| 2232 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 14.90 mg | 3% | USDA_SR |
| 2233 | Bread, wheat, sprouted | Baked Products | 14.90 mg | 3% | USDA_SR |
| 2234 | Sour dressing, non-butterfat, cultured, filled cream-type | Dairy and Egg Products | 14.90 mg | 3% | USDA_SR |
| 2235 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 14.90 mg | 3% | USDA_SR |
| 2236 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Meals, Entrees, and Side Dishes | 14.90 mg | 3% | USDA_SR |
| 2237 | Candies, 5TH AVENUE Candy Bar | Sweets | 14.90 mg | 3% | USDA_SR |
| 2238 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 14.90 mg | 3% | CNF |
| 2239 | Candies, bars, 5th Avenue | Sweets | 14.90 mg | 3% | CNF |
| 2240 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 14.90 mg | 3% | CNF |
| 2241 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 14.80 mg | 3% | USDA_SR |
| 2242 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 14.80 mg | 3% | USDA_SR |
| 2243 | Rolls, french | Baked Products | 14.80 mg | 3% | USDA_SR |
| 2244 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 14.80 mg | 3% | USDA_SR |
| 2245 | Snacks, multigrain chips, plain | Snacks | 14.80 mg | 3% | CNF |
| 2246 | Soup, cheddar cheese, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 14.80 mg | 3% | CNF |
| 2247 | Roll, french | Baked Products | 14.80 mg | 3% | CNF |
| 2248 | English muffin, whole wheat, toasted | Baked Products | 14.80 mg | 3% | CNF |
| 2249 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 14.80 mg | 3% | CNF |
| 2250 | Cookies, raisin, soft-type | Baked Products | 14.70 mg | 3% | USDA_SR |
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