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 2901–2950 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Jams and preserves | Sweets | 10.20 mg | 2% | USDA_SR |
| 2902 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 10.20 mg | 2% | USDA_SR |
| 2903 | Wild rice, cooked | Cereal Grains and Pasta | 10.20 mg | 2% | USDA_SR |
| 2904 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 10.20 mg | 2% | USDA_SR |
| 2905 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 10.20 mg | 2% | CNF |
| 2906 | Sweets, jams and preserves | Sweets | 10.20 mg | 2% | CNF |
| 2907 | Raspberry, frozen, sweetened | Fruits and fruit juices | 10.20 mg | 2% | CNF |
| 2908 | Tangerine (mandarin), raw | Fruits and fruit juices | 10.20 mg | 2% | CNF |
| 2909 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 10.20 mg | 2% | CNF |
| 2910 | Malt beverage, includes non-alcoholic beer | Beverages | 10.10 mg | 2% | USDA_SR |
| 2911 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 10.10 mg | 2% | USDA_SR |
| 2912 | Alcoholic beverages, beer, higher alcohol | Beverages | 10.10 mg | 2% | USDA_SR |
| 2913 | Alcoholic beverage, beer, regular, all | Beverages | 10.10 mg | 2% | USDA_SR |
| 2914 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 10.10 mg | 2% | USDA_SR |
| 2915 | Babyfood, rice and apples, dry | Baby Foods | 10.10 mg | 2% | USDA_SR |
| 2916 | Indian, bread, naan, whole-wheat | Baked Products | 10.10 mg | 2% | CNF |
| 2917 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 10.10 mg | 2% | CNF |
| 2918 | Alcohol, beer, regular, (5% alcohol by volume) | Beverages | 10.10 mg | 2% | CNF |
| 2919 | Prune, dried, uncooked | Fruits and fruit juices | 10.10 mg | 2% | CNF |
| 2920 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 10.00 mg | 2% | USDA_SR |
| 2921 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 10.00 mg | 2% | USDA_SR |
| 2922 | Cookies, brownies, commercially prepared | Baked Products | 10.00 mg | 2% | USDA_SR |
| 2923 | Infant formula, PBM PRODUCTS, store brand, ready-to-feed | Baby Foods | 10.00 mg | 2% | USDA_SR |
| 2924 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | USDA_SR |
| 2925 | Candies, coconut bar, not chocolate covered | Sweets | 10.00 mg | 2% | USDA_SR |
| 2926 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 10.00 mg | 2% | USDA_SR |
| 2927 | Candies, fudge, vanilla with nuts | Sweets | 10.00 mg | 2% | USDA_SR |
| 2928 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 10.00 mg | 2% | CNF |
| 2929 | Candies, fudge, chocolate, homemade | Sweets | 10.00 mg | 2% | CNF |
| 2930 | Cookie, peanut butter, commercial | Baked Products | 10.00 mg | 2% | CNF |
| 2931 | Cookie, brownie, commercial | Baked Products | 10.00 mg | 2% | CNF |
| 2932 | Coffee, instant, with sugar, French flavour, powder | Beverages | 10.00 mg | 2% | CNF |
| 2933 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 2934 | Carrot juice, canned | Vegetables and Vegetable Products | 9.90 mg | 2% | USDA_SR |
| 2935 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 9.90 mg | 2% | USDA_SR |
| 2936 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 9.90 mg | 2% | USDA_SR |
| 2937 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.90 mg | 2% | USDA_SR |
| 2938 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 9.90 mg | 2% | USDA_SR |
| 2939 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 9.90 mg | 2% | USDA_SR |
| 2940 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.90 mg | 2% | USDA_SR |
| 2941 | Dates, medjool | Fruits and Fruit Juices | 9.90 mg | 2% | USDA_SR |
| 2942 | Mozzarella sticks, fried | Mixed Dishes | 9.90 mg | 2% | CNF |
| 2943 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 9.90 mg | 2% | CNF |
| 2944 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 9.90 mg | 2% | CNF |
| 2945 | Date, medjool | Fruits and fruit juices | 9.90 mg | 2% | CNF |
| 2946 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 9.90 mg | 2% | CNF |
| 2947 | Carrot juice, canned | Vegetables and Vegetable Products | 9.90 mg | 2% | CNF |
| 2948 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 9.90 mg | 2% | CNF |
| 2949 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 9.90 mg | 2% | CNF |
| 2950 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 9.80 mg | 2% | USDA_FF |
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