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 2351–2400 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2351 | Cream, 5% | Dairy and Egg Products | 14.40 mg | 3% | CNF |
| 2352 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 14.40 mg | 3% | CNF |
| 2353 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 14.40 mg | 3% | CNF |
| 2354 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 14.40 mg | 3% | CNF |
| 2355 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 14.40 mg | 3% | CNF |
| 2356 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 14.30 mg | 3% | USDA_SR |
| 2357 | Bread, roll, Mexican, bollilo | Baked Products | 14.30 mg | 3% | USDA_SR |
| 2358 | Cookies, chocolate wafers | Baked Products | 14.30 mg | 3% | USDA_SR |
| 2359 | Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 14.30 mg | 3% | USDA_SR |
| 2360 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 14.30 mg | 3% | USDA_SR |
| 2361 | Yogurt, Greek, fruit, whole milk | Dairy and Egg Products | 14.30 mg | 3% | USDA_SR |
| 2362 | Milk shakes, thick vanilla | Dairy and Egg Products | 14.30 mg | 3% | USDA_SR |
| 2363 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.30 mg | 3% | USDA_SR |
| 2364 | Pizza, cheese topping, regular crust, frozen, cooked | Fast Foods | 14.30 mg | 3% | USDA_SR |
| 2365 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 14.30 mg | 3% | CNF |
| 2366 | Cookie, chocolate wafer | Baked Products | 14.30 mg | 3% | CNF |
| 2367 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 14.30 mg | 3% | CNF |
| 2368 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 14.30 mg | 3% | CNF |
| 2369 | Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F. | Dairy and Egg Products | 14.30 mg | 3% | CNF |
| 2370 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 14.20 mg | 3% | USDA_SR |
| 2371 | Avocados, raw, California | Fruits and Fruit Juices | 14.20 mg | 3% | USDA_SR |
| 2372 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 14.20 mg | 3% | USDA_SR |
| 2373 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 14.20 mg | 3% | USDA_SR |
| 2374 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 14.20 mg | 3% | USDA_SR |
| 2375 | Cheese, mozzarella, low moisture, part-skim, shredded | Dairy and Egg Products | 14.20 mg | 3% | USDA_SR |
| 2376 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 14.20 mg | 3% | USDA_SR |
| 2377 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 14.20 mg | 3% | CNF |
| 2378 | Avocado, raw, california | Fruits and fruit juices | 14.20 mg | 3% | CNF |
| 2379 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 14.20 mg | 3% | CNF |
| 2380 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 14.20 mg | 3% | CNF |
| 2381 | Cheese, parmesan, grated | Dairy and Egg Products | 14.10 mg | 3% | USDA_FF |
| 2382 | Cheese, parmesan, grated | Dairy and Egg Products | 14.10 mg | 3% | USDA_SR |
| 2383 | Rutabagas, raw | Vegetables and Vegetable Products | 14.10 mg | 3% | USDA_SR |
| 2384 | Frozen yogurts, chocolate | Sweets | 14.10 mg | 3% | USDA_SR |
| 2385 | Dessert, frozen yogourt, chocolate | Sweets | 14.10 mg | 3% | CNF |
| 2386 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 14.10 mg | 3% | CNF |
| 2387 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 14.10 mg | 3% | CNF |
| 2388 | Cheese, parmesan, dry grated | Dairy and Egg Products | 14.10 mg | 3% | CNF |
| 2389 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 2390 | Yogurt, Greek, strawberry, lowfat | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 2391 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 2392 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 2393 | Clementines, raw | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 2394 | Clementine, raw | Fruits and fruit juices | 14.00 mg | 3% | CNF |
| 2395 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 13.90 mg | 3% | USDA_SR |
| 2396 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 13.90 mg | 3% | USDA_SR |
| 2397 | Fast foods, french toast sticks | Fast Foods | 13.90 mg | 3% | USDA_SR |
| 2398 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 13.90 mg | 3% | USDA_SR |
| 2399 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 13.90 mg | 3% | USDA_SR |
| 2400 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 13.90 mg | 3% | USDA_SR |
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