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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Babyfood, fruit, bananas with tapioca, strained | Baby Foods | 4.10 mg | 1% |
| 2202 | Babyfood, juice, orange and apple and banana | Baby Foods | 4.10 mg | 1% |
| 2203 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 4.10 mg | 1% |
| 2204 | Peaches, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 2205 | Peaches, canned, water pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 2206 | Peaches, spiced, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 2207 | Peaches, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 2208 | Peaches, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 4.10 mg | 1% |
| 2209 | Watermelon, raw | Fruits and Fruit Juices | 4.10 mg | 1% |
| 2210 | Babyfood, banana no tapioca, strained | Baby Foods | 4.10 mg | 1% |
| 2211 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% |
| 2212 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% |
| 2213 | Salad dressing, italian dressing, fat-free | Fats and Oils | 4.00 mg | 1% |
| 2214 | CAMPBELL'S, Cream of Mushroom Soup, condensed | Soups, Sauces, and Gravies | 4.00 mg | 1% |
| 2215 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 4.00 mg | 1% |
| 2216 | Salad dressing, french dressing, fat-free | Fats and Oils | 4.00 mg | 1% |
| 2217 | Salad dressing, french dressing, reduced fat | Fats and Oils | 4.00 mg | 1% |
| 2218 | Salad dressing, sesame seed dressing, regular | Fats and Oils | 4.00 mg | 1% |
| 2219 | Fast foods, strawberry banana smoothie made with ice and low-fat yogurt | Fast Foods | 4.00 mg | 1% |
| 2220 | Frozen novelties, ice type, lime | Sweets | 4.00 mg | 1% |
| 2221 | Frozen novelties, fruit and juice bars | Sweets | 4.00 mg | 1% |
| 2222 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 4.00 mg | 1% |
| 2223 | Passion-fruit juice, yellow, raw | Fruits and Fruit Juices | 4.00 mg | 1% |
| 2224 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 4.00 mg | 1% |
| 2225 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 4.00 mg | 1% |
| 2226 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.90 mg | 1% |
| 2227 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 3.90 mg | 1% |
| 2228 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 3.90 mg | 1% |
| 2229 | Puddings, coconut cream, dry mix, instant | Sweets | 3.90 mg | 1% |
| 2230 | Babyfood, dessert, peach yogurt | Baby Foods | 3.90 mg | 1% |
| 2231 | Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2232 | Grapes, canned, thompson seedless, water pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2233 | Cranberry sauce, canned, sweetened | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2234 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 3.80 mg | 1% |
| 2235 | Apples, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2236 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2237 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2238 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2239 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 3.80 mg | 1% |
| 2240 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 3.80 mg | 1% |
| 2241 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2242 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2243 | Peaches, canned, heavy syrup, drained | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2244 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2245 | Orange Pineapple Juice Blend | Fruits and Fruit Juices | 3.80 mg | 1% |
| 2246 | Pie fillings, blueberry, canned | Sweets | 3.80 mg | 1% |
| 2247 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 3.70 mg | 1% |
| 2248 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 3.70 mg | 1% |
| 2249 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 3.70 mg | 1% |
| 2250 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 3.70 mg | 1% |
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