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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 3.30 mg | 1% |
| 2302 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 3.30 mg | 1% |
| 2303 | Couscous, cooked | Cereal Grains and Pasta | 3.30 mg | 1% |
| 2304 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 3.30 mg | 1% |
| 2305 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 3.30 mg | 1% |
| 2306 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 3.30 mg | 1% |
| 2307 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 3.30 mg | 1% |
| 2308 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 3.30 mg | 1% |
| 2309 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 3.30 mg | 1% |
| 2310 | Beverages, Chocolate-flavored drink, whey and milk based | Beverages | 3.30 mg | 1% |
| 2311 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 3.20 mg | 1% |
| 2312 | Grape juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 3.20 mg | 1% |
| 2313 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 3.20 mg | 1% |
| 2314 | Babyfood, dinner, macaroni and cheese, junior | Baby Foods | 3.20 mg | 1% |
| 2315 | Babyfood, macaroni and cheese, toddler | Baby Foods | 3.20 mg | 1% |
| 2316 | Babyfood, fruit, pears and pineapple, junior | Baby Foods | 3.20 mg | 1% |
| 2317 | Babyfood, fruit, apple and blueberry, junior | Baby Foods | 3.20 mg | 1% |
| 2318 | Babyfood, fruit, apple and blueberry, strained | Baby Foods | 3.20 mg | 1% |
| 2319 | Babyfood, fruit, pears and pineapple, strained | Baby Foods | 3.20 mg | 1% |
| 2320 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 3.20 mg | 1% |
| 2321 | Beverages, almond milk, unsweetened, shelf stable | Beverages | 3.10 mg | 1% |
| 2322 | Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener | Dairy and Egg Products | 3.10 mg | 1% |
| 2323 | Babyfood, fruit, bananas with tapioca, junior | Baby Foods | 3.10 mg | 1% |
| 2324 | Babyfood, fruit, applesauce and apricots, junior | Baby Foods | 3.10 mg | 1% |
| 2325 | Babyfood, fruit, applesauce and apricots, strained | Baby Foods | 3.10 mg | 1% |
| 2326 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 3.10 mg | 1% |
| 2327 | Hominy, canned, white | Cereal Grains and Pasta | 3.10 mg | 1% |
| 2328 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 3.10 mg | 1% |
| 2329 | Candies, HERSHEY'S SKOR Toffee Bar | Sweets | 3.10 mg | 1% |
| 2330 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 3.10 mg | 1% |
| 2331 | Marmalade, orange | Sweets | 3.00 mg | 1% |
| 2332 | Beverages, Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 3.00 mg | 1% |
| 2333 | Snacks, Pretzels, gluten- free made with cornstarch and potato flour | Snacks | 2.90 mg | 1% |
| 2334 | Frozen novelties, juice type, orange | Sweets | 2.90 mg | 1% |
| 2335 | Focaccia, Italian flatbread, plain | Baked Products | 2.90 mg | 1% |
| 2336 | Ice cream sandwich, vanilla, light, no sugar added | Dairy and Egg Products | 2.80 mg | 1% |
| 2337 | Ice cream sandwich, made with light ice cream, vanilla | Dairy and Egg Products | 2.80 mg | 1% |
| 2338 | Apricots, raw | Fruits and Fruit Juices | 2.80 mg | 1% |
| 2339 | Pie fillings, apple, canned | Sweets | 2.80 mg | 1% |
| 2340 | Candies, sweet chocolate coated fondant | Sweets | 2.80 mg | 1% |
| 2341 | Apricots, canned, heavy syrup, drained | Fruits and Fruit Juices | 2.80 mg | 1% |
| 2342 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 2.70 mg | 0% |
| 2343 | Bread, cinnamon | Baked Products | 2.70 mg | 0% |
| 2344 | Sauce, worcestershire | Soups, Sauces, and Gravies | 2.70 mg | 0% |
| 2345 | Cherries, sweet, canned, pitted, heavy syrup, drained | Fruits and Fruit Juices | 2.70 mg | 0% |
| 2346 | Prune juice, canned | Fruits and Fruit Juices | 2.70 mg | 0% |
| 2347 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | Breakfast Cereals | 2.60 mg | 0% |
| 2348 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 2.60 mg | 0% |
| 2349 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 2.60 mg | 0% |
| 2350 | Beverages, coffee, brewed, prepared with tap water | Beverages | 2.60 mg | 0% |
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