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 2401–2450 of 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Lemonade, frozen concentrate, white | Beverages | 2.00 mg | 0% |
| 2402 | Pear nectar, canned, without added ascorbic acid | Fruits and Fruit Juices | 2.00 mg | 0% |
| 2403 | Papaya nectar, canned | Fruits and Fruit Juices | 2.00 mg | 0% |
| 2404 | Babyfood, juice, apple and grape | Baby Foods | 1.90 mg | 0% |
| 2405 | Babyfood, cereal, rice, with applesauce and bananas, strained | Baby Foods | 1.90 mg | 0% |
| 2406 | Plums, raw | Fruits and Fruit Juices | 1.90 mg | 0% |
| 2407 | Pears, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.90 mg | 0% |
| 2408 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 1.90 mg | 0% |
| 2409 | Babyfood, juice, apple - cherry | Baby Foods | 1.90 mg | 0% |
| 2410 | Beverages, Apple juice drink, light, fortified with vitamin C | Beverages | 1.80 mg | 0% |
| 2411 | Apricots, canned, light syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 1.80 mg | 0% |
| 2412 | Apricots, canned, juice pack, with skin, solids and liquids | Fruits and Fruit Juices | 1.80 mg | 0% |
| 2413 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid | Fruits and Fruit Juices | 1.80 mg | 0% |
| 2414 | Apple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 1.80 mg | 0% |
| 2415 | Beverages, fruit juice drink, greater than 3% juice, high vitamin C | Beverages | 1.80 mg | 0% |
| 2416 | Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin | Beverages | 1.80 mg | 0% |
| 2417 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 1.80 mg | 0% |
| 2418 | Apricots, canned, heavy syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 1.80 mg | 0% |
| 2419 | Apricots, canned, water pack, with skin, solids and liquids | Fruits and Fruit Juices | 1.80 mg | 0% |
| 2420 | Babyfood, juice, apple and prune | Baby Foods | 1.80 mg | 0% |
| 2421 | Babyfood, juice, apple, with calcium | Baby Foods | 1.80 mg | 0% |
| 2422 | Babyfood, juice, apple | Baby Foods | 1.80 mg | 0% |
| 2423 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 1.80 mg | 0% |
| 2424 | Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium | Fruits and Fruit Juices | 1.80 mg | 0% |
| 2425 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 1.80 mg | 0% |
| 2426 | Babyfood, fruit supreme dessert | Baby Foods | 1.80 mg | 0% |
| 2427 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | Fruits and Fruit Juices | 1.80 mg | 0% |
| 2428 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 1.80 mg | 0% |
| 2429 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 1.70 mg | 0% |
| 2430 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 1.70 mg | 0% |
| 2431 | Beverages, AMBER, hard cider | Beverages | 1.70 mg | 0% |
| 2432 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 1.70 mg | 0% |
| 2433 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 1.60 mg | 0% |
| 2434 | Toppings, pineapple | Sweets | 1.60 mg | 0% |
| 2435 | Syrups, maple | Sweets | 1.60 mg | 0% |
| 2436 | Puddings, chocolate, dry mix, regular | Sweets | 1.60 mg | 0% |
| 2437 | Rice noodles, cooked | Cereal Grains and Pasta | 1.60 mg | 0% |
| 2438 | Cookies, shortbread, reduced fat | Baked Products | 1.50 mg | 0% |
| 2439 | Babyfood, cherry cobbler, junior | Baby Foods | 1.50 mg | 0% |
| 2440 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 1.50 mg | 0% |
| 2441 | Mango nectar, canned | Fruits and Fruit Juices | 1.50 mg | 0% |
| 2442 | Babyfood, beverage, GERBER, GRADUATES, FRUIT SPLASHERS | Baby Foods | 1.40 mg | 0% |
| 2443 | Beverages, chocolate syrup | Beverages | 1.30 mg | 0% |
| 2444 | Cake, angelfood, dry mix, prepared | Baked Products | 1.30 mg | 0% |
| 2445 | Babyfood, fruit, apricot with tapioca, strained | Baby Foods | 1.30 mg | 0% |
| 2446 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 0% |
| 2447 | Plums, canned, purple, juice pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 0% |
| 2448 | Plums, canned, purple, water pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 0% |
| 2449 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.30 mg | 0% |
| 2450 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 1.30 mg | 0% |
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