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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2251 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 3.70 mg | 1% |
| 2252 | Babyfood, prunes, without vitamin c, strained | Baby Foods | 3.70 mg | 1% |
| 2253 | Puddings, coconut cream, dry mix, regular | Sweets | 3.70 mg | 1% |
| 2254 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 3.60 mg | 1% |
| 2255 | Babyfood, tropical fruit medley | Baby Foods | 3.60 mg | 1% |
| 2256 | Babyfood, pears, dices, toddler | Baby Foods | 3.60 mg | 1% |
| 2257 | Babyfood, fruit, pears, strained | Baby Foods | 3.60 mg | 1% |
| 2258 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 3.60 mg | 1% |
| 2259 | Salad dressing, green goddess, regular | Fats and Oils | 3.60 mg | 1% |
| 2260 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 3.60 mg | 1% |
| 2261 | Biscuits, plain or buttermilk, refrigerated dough, lower fat | Baked Products | 3.50 mg | 1% |
| 2262 | Cereals, farina, enriched, cooked with water, with salt | Breakfast Cereals | 3.50 mg | 1% |
| 2263 | Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic | Baby Foods | 3.50 mg | 1% |
| 2264 | Cookies, animal, with frosting or icing | Baked Products | 3.50 mg | 1% |
| 2265 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt | Breakfast Cereals | 3.50 mg | 1% |
| 2266 | Babyfood, juice, mixed fruit | Baby Foods | 3.50 mg | 1% |
| 2267 | Babyfood, fruit, apple and raspberry, junior | Baby Foods | 3.50 mg | 1% |
| 2268 | Babyfood, fruit, apple and raspberry, strained | Baby Foods | 3.50 mg | 1% |
| 2269 | Babyfood, cereal, mixed, with applesauce and bananas, junior, fortified | Baby Foods | 3.50 mg | 1% |
| 2270 | Babyfood, cereal, mixed, with applesauce and bananas, strained | Baby Foods | 3.50 mg | 1% |
| 2271 | Babyfood, fruit, tutti frutti, junior | Baby Foods | 3.50 mg | 1% |
| 2272 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 3.40 mg | 1% |
| 2273 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2274 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2275 | Babyfood, fruit, applesauce, strained | Baby Foods | 3.40 mg | 1% |
| 2276 | Babyfood, apples, dices, toddler | Baby Foods | 3.40 mg | 1% |
| 2277 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | Beverages | 3.40 mg | 1% |
| 2278 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 3.40 mg | 1% |
| 2279 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 3.40 mg | 1% |
| 2280 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 3.40 mg | 1% |
| 2281 | Babyfood, plums, bananas and rice, strained | Baby Foods | 3.40 mg | 1% |
| 2282 | Babyfood, fruit, applesauce, junior | Baby Foods | 3.40 mg | 1% |
| 2283 | Apples, raw, without skin | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2284 | Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2285 | Pears, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2286 | Pears, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2287 | Pears, canned, water pack, solids and liquids | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2288 | Puddings, chocolate, dry mix, instant | Sweets | 3.40 mg | 1% |
| 2289 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 3.40 mg | 1% |
| 2290 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 3.40 mg | 1% |
| 2291 | Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2292 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2293 | Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2294 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.40 mg | 1% |
| 2295 | Cake, pudding-type, chocolate, dry mix | Baked Products | 3.30 mg | 1% |
| 2296 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients | Beverages | 3.30 mg | 1% |
| 2297 | Figs, canned, water pack, solids and liquids | Fruits and Fruit Juices | 3.30 mg | 1% |
| 2298 | Cookies, brownies, dry mix, sugar free | Baked Products | 3.30 mg | 1% |
| 2299 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 3.30 mg | 1% |
| 2300 | Applesauce, canned, sweetened, without salt | Fruits and Fruit Juices | 3.30 mg | 1% |
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