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 201–250 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Candies, bars / chips, milk chocolate, plain | Sweets | 46.10 mg | 8% |
| 202 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 46.00 mg | 8% |
| 203 | Cheesecake, commercial | Baked Products | 45.90 mg | 8% |
| 204 | Candies, bars, milk chocolate with rice cereal | Sweets | 45.80 mg | 8% |
| 205 | Peas, pigeon, raw | Vegetables and Vegetable Products | 45.80 mg | 8% |
| 206 | Sweets, baking chocolate, unsweetened, square | Sweets | 45.70 mg | 8% |
| 207 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 45.60 mg | 8% |
| 208 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 45.60 mg | 8% |
| 209 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 45.60 mg | 8% |
| 210 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 45.10 mg | 8% |
| 211 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 45.10 mg | 8% |
| 212 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 45.00 mg | 8% |
| 213 | Meatless, bacon | Legumes and Legume Products | 45.00 mg | 8% |
| 214 | Beans, navy, boiled, salted | Legumes and Legume Products | 44.70 mg | 8% |
| 215 | Beans, navy, boiled | Legumes and Legume Products | 44.70 mg | 8% |
| 216 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 44.60 mg | 8% |
| 217 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 44.60 mg | 8% |
| 218 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 44.60 mg | 8% |
| 219 | Snacks, taro chips | Snacks | 44.30 mg | 8% |
| 220 | Cauliflower, raw | Vegetables and Vegetable Products | 44.30 mg | 8% |
| 221 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 44.20 mg | 8% |
| 222 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 44.10 mg | 8% |
| 223 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 44.10 mg | 8% |
| 224 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments | Fast Foods | 43.70 mg | 8% |
| 225 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments | Fast Foods | 43.70 mg | 8% |
| 226 | Spices, thyme, dried | Spices and Herbs | 43.60 mg | 8% |
| 227 | Spices, sage, ground | Spices and Herbs | 43.60 mg | 8% |
| 228 | Spices, marjoram, dried | Spices and Herbs | 43.60 mg | 8% |
| 229 | Muffin, plain, homemade, made with 2% milk | Baked Products | 43.40 mg | 8% |
| 230 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 42.80 mg | 8% |
| 231 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 42.80 mg | 8% |
| 232 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 42.50 mg | 8% |
| 233 | Chili without beans, canned | Mixed Dishes | 42.20 mg | 8% |
| 234 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 41.90 mg | 8% |
| 235 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 41.30 mg | 8% |
| 236 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 41.20 mg | 7% |
| 237 | Spices, ginger, ground | Spices and Herbs | 41.20 mg | 7% |
| 238 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 40.60 mg | 7% |
| 239 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 40.60 mg | 7% |
| 240 | Candies, milk chocolate coated coffee beans | Sweets | 40.50 mg | 7% |
| 241 | Nuts, pecans, dried | Nuts and Seeds | 40.50 mg | 7% |
| 242 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 40.40 mg | 7% |
| 243 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 40.10 mg | 7% |
| 244 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 40.10 mg | 7% |
| 245 | Beans, lima, raw | Vegetables and Vegetable Products | 40.00 mg | 7% |
| 246 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 39.90 mg | 7% |
| 247 | Snacks, pretzels, hard, chocolate coated | Snacks | 39.70 mg | 7% |
| 248 | Potato flour | Vegetables and Vegetable Products | 39.50 mg | 7% |
| 249 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables | Fast Foods | 39.30 mg | 7% |
| 250 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 39.20 mg | 7% |
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