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 2251–2300 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2251 | Soup, tomato, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 14.70 mg | 3% | USDA_SR |
| 2252 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 14.70 mg | 3% | USDA_SR |
| 2253 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 14.70 mg | 3% | USDA_SR |
| 2254 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 14.70 mg | 3% | USDA_SR |
| 2255 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 14.70 mg | 3% | USDA_SR |
| 2256 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH | Breakfast Cereals | 14.70 mg | 3% | USDA_SR |
| 2257 | Babyfood, peas, dices, toddler | Baby Foods | 14.70 mg | 3% | USDA_SR |
| 2258 | Babyfood, peas and brown rice | Baby Foods | 14.70 mg | 3% | USDA_SR |
| 2259 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 14.70 mg | 3% | USDA_SR |
| 2260 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 14.70 mg | 3% | USDA_SR |
| 2261 | Soup, cream, broccoli, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 14.70 mg | 3% | CNF |
| 2262 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 14.70 mg | 3% | CNF |
| 2263 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 14.70 mg | 3% | CNF |
| 2264 | Egg roll, vegetable, refrigerated, heated | Mixed Dishes | 14.70 mg | 3% | CNF |
| 2265 | Cookie, raisin, soft-type | Baked Products | 14.70 mg | 3% | CNF |
| 2266 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 14.70 mg | 3% | CNF |
| 2267 | Rolls, hard (includes kaiser) | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2268 | Rolls, dinner, rye | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2269 | Rolls, dinner, oat bran | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2270 | Bread, stuffing, dry mix | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2271 | Bread, sticks, plain | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2272 | Bread, crumbs, dry, grated, plain | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2273 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2274 | Bread, reduced-calorie, white | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2275 | Bread, reduced-calorie, rye | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2276 | Bread, pumpernickel | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2277 | Bread, pita, white, enriched | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2278 | Bread, Italian | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2279 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2280 | Rolls, dinner, sweet | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2281 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2282 | Bread, crumbs, dry, grated, seasoned | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2283 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2284 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2285 | Croutons, seasoned | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2286 | Cookies, fig bars | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2287 | Bread, rye | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2288 | Bread, reduced-calorie, oat bran | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2289 | Bread, raisin, enriched | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2290 | Bagels, cinnamon-raisin | Baked Products | 14.60 mg | 3% | USDA_SR |
| 2291 | Babyfood, cereal, rice, prepared with whole milk | Baby Foods | 14.60 mg | 3% | USDA_SR |
| 2292 | Milk, buttermilk, fluid, whole | Dairy and Egg Products | 14.60 mg | 3% | USDA_SR |
| 2293 | Salad dressing, mayonnaise-type, light | Fats and Oils | 14.60 mg | 3% | USDA_SR |
| 2294 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 14.60 mg | 3% | USDA_SR |
| 2295 | Salad dressing, mayonnaise, imitation, soybean | Fats and Oils | 14.60 mg | 3% | USDA_SR |
| 2296 | Salad dressing, mayonnaise type, regular, with salt | Fats and Oils | 14.60 mg | 3% | USDA_SR |
| 2297 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 14.60 mg | 3% | USDA_SR |
| 2298 | Salad dressing, coleslaw | Fats and Oils | 14.60 mg | 3% | USDA_SR |
| 2299 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 14.60 mg | 3% | USDA_SR |
| 2300 | Rolls, pumpernickel | Baked Products | 14.60 mg | 3% | USDA_SR |
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