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 2301–2350 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 14.60 mg | 3% | USDA_SR |
| 2302 | Soup, tomato, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 14.60 mg | 3% | CNF |
| 2303 | Milk, fluid, buttermilk, cultured, whole | Dairy and Egg Products | 14.60 mg | 3% | CNF |
| 2304 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 14.60 mg | 3% | CNF |
| 2305 | Salad dressing, mayonnaise, imitation, soybean | Fats and Oils | 14.60 mg | 3% | CNF |
| 2306 | Roll, pumpernickel | Baked Products | 14.60 mg | 3% | CNF |
| 2307 | Candies, fudge, chocolate with nuts, homemade | Sweets | 14.60 mg | 3% | CNF |
| 2308 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 14.60 mg | 3% | CNF |
| 2309 | Bread stuffing, dry mix, unprepared | Baked Products | 14.60 mg | 3% | CNF |
| 2310 | Bread crumbs, dry, grated, plain | Baked Products | 14.60 mg | 3% | CNF |
| 2311 | Bread, white, commercial | Baked Products | 14.60 mg | 3% | CNF |
| 2312 | Bread, rye | Baked Products | 14.60 mg | 3% | CNF |
| 2313 | Bread crumbs, dry, grated, seasoned | Baked Products | 14.60 mg | 3% | CNF |
| 2314 | Bread, white, commercial, reduced sodium | Baked Products | 14.60 mg | 3% | CNF |
| 2315 | Roll (kaiser), hard | Baked Products | 14.60 mg | 3% | CNF |
| 2316 | Roll, dinner, rye | Baked Products | 14.60 mg | 3% | CNF |
| 2317 | Roll, dinner, oat bran | Baked Products | 14.60 mg | 3% | CNF |
| 2318 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 14.60 mg | 3% | CNF |
| 2319 | Croutons, seasoned | Baked Products | 14.60 mg | 3% | CNF |
| 2320 | Cookie, fig bar | Baked Products | 14.60 mg | 3% | CNF |
| 2321 | Bread stick, plain | Baked Products | 14.60 mg | 3% | CNF |
| 2322 | Bread, white with raisins, commercial | Baked Products | 14.60 mg | 3% | CNF |
| 2323 | Bread, pumpernickel | Baked Products | 14.60 mg | 3% | CNF |
| 2324 | Bread, pita, white | Baked Products | 14.60 mg | 3% | CNF |
| 2325 | Bread, Italian | Baked Products | 14.60 mg | 3% | CNF |
| 2326 | Bagel, cinnamon-raisin | Baked Products | 14.60 mg | 3% | CNF |
| 2327 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 14.60 mg | 3% | CNF |
| 2328 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 14.60 mg | 3% | CNF |
| 2329 | Salad dressing, mayonnaise type, commercial, regular | Fats and Oils | 14.60 mg | 3% | CNF |
| 2330 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 14.60 mg | 3% | CNF |
| 2331 | Crackers, cheese, whole grain | Baked Products | 14.50 mg | 3% | USDA_SR |
| 2332 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 14.50 mg | 3% | USDA_SR |
| 2333 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 14.50 mg | 3% | USDA_SR |
| 2334 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 14.50 mg | 3% | USDA_SR |
| 2335 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 14.50 mg | 3% | USDA_SR |
| 2336 | Potatoes, baked, flesh, with salt | Vegetables and Vegetable Products | 14.50 mg | 3% | USDA_SR |
| 2337 | Potatoes, baked, flesh, without salt | Vegetables and Vegetable Products | 14.50 mg | 3% | USDA_SR |
| 2338 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 14.50 mg | 3% | USDA_SR |
| 2339 | Cracker, cheese, whole-grain | Baked Products | 14.50 mg | 3% | CNF |
| 2340 | Potato, flesh, baked, with salt | Vegetables and Vegetable Products | 14.50 mg | 3% | CNF |
| 2341 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 14.50 mg | 3% | CNF |
| 2342 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 14.50 mg | 3% | CNF |
| 2343 | Potato, flesh, baked | Vegetables and Vegetable Products | 14.50 mg | 3% | CNF |
| 2344 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 14.40 mg | 3% | USDA_SR |
| 2345 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 14.40 mg | 3% | USDA_SR |
| 2346 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 14.40 mg | 3% | USDA_SR |
| 2347 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 14.40 mg | 3% | USDA_SR |
| 2348 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 14.40 mg | 3% | USDA_SR |
| 2349 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 14.40 mg | 3% | USDA_SR |
| 2350 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 14.40 mg | 3% | CNF |
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