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 2601–2650 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2601 | Restaurant, Latino, tripe soup | Restaurant Foods | 12.70 mg | 2% | USDA_SR |
| 2602 | Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 12.70 mg | 2% | CNF |
| 2603 | Plantain, cooked | Fruits and fruit juices | 12.70 mg | 2% | CNF |
| 2604 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 12.70 mg | 2% | CNF |
| 2605 | Lychee, dried | Fruits and fruit juices | 12.70 mg | 2% | CNF |
| 2606 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 12.60 mg | 2% | USDA_SR |
| 2607 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 12.60 mg | 2% | USDA_SR |
| 2608 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 12.60 mg | 2% | USDA_SR |
| 2609 | Popcorn, sugar syrup/caramel, fat-free | Snacks | 12.60 mg | 2% | USDA_SR |
| 2610 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 12.60 mg | 2% | USDA_SR |
| 2611 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 12.60 mg | 2% | CNF |
| 2612 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 12.60 mg | 2% | CNF |
| 2613 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 12.60 mg | 2% | CNF |
| 2614 | Babyfood, vegetable, butternut squash and corn | Baby Foods | 12.50 mg | 2% | USDA_SR |
| 2615 | Cheese, fresh, queso fresco | Dairy and Egg Products | 12.50 mg | 2% | USDA_SR |
| 2616 | Catsup, low sodium | Vegetables and Vegetable Products | 12.50 mg | 2% | USDA_SR |
| 2617 | Catsup | Vegetables and Vegetable Products | 12.50 mg | 2% | USDA_SR |
| 2618 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 12.50 mg | 2% | CNF |
| 2619 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 12.50 mg | 2% | CNF |
| 2620 | Margarine-like spread with yogurt, approximately 40% fat, tub, with salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2621 | Margarine, regular, 80% fat, composite, stick, without salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2622 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2623 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 12.40 mg | 2% | USDA_SR |
| 2624 | Margarine-like, vegetable oil spread, 20% fat, without salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2625 | Margarine-like, vegetable oil spread, 20% fat, with salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2626 | Margarine-like spread with yogurt, 70% fat, stick, with salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2627 | Margarine-like, vegetable oil spread, fat free, liquid, with salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2628 | Margarine, regular, 80% fat, composite, tub, without salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2629 | Margarine-like, vegetable oil spread, 60% fat, stick, with salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2630 | Margarine, regular, 80% fat, composite, tub, with salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2631 | Margarine, regular, 80% fat, composite, stick, with salt | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2632 | Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2633 | Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2634 | Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2635 | Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2636 | Margarine,spread, 35-39% fat, tub | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2637 | Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2638 | Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2639 | Margarine-like, vegetable oil spread, stick or tub, sweetened | Fats and Oils | 12.40 mg | 2% | USDA_SR |
| 2640 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 12.40 mg | 2% | CNF |
| 2641 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 12.40 mg | 2% | CNF |
| 2642 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 12.40 mg | 2% | CNF |
| 2643 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 12.40 mg | 2% | CNF |
| 2644 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 12.40 mg | 2% | CNF |
| 2645 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 12.40 mg | 2% | CNF |
| 2646 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 12.40 mg | 2% | CNF |
| 2647 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 12.40 mg | 2% | CNF |
| 2648 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 12.40 mg | 2% | CNF |
| 2649 | Margarine, stick, palm and soybean oils | Fats and Oils | 12.40 mg | 2% | CNF |
| 2650 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 12.40 mg | 2% | CNF |
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