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 251–300 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Spices, chili powder | Spices and Herbs | 66.50 mg | 12% | CNF |
| 252 | Beverages, tea, instant, lemon, unsweetened | Beverages | 66.40 mg | 12% | USDA_SR |
| 253 | Beans, black, mature seeds, raw | Legumes and Legume Products | 66.40 mg | 12% | USDA_SR |
| 254 | Beans, black, mature seeds, raw | Legumes and Legume Products | 66.40 mg | 12% | CNF |
| 255 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 66.40 mg | 12% | CNF |
| 256 | Beans, white, mature seeds, raw | Legumes and Legume Products | 66.20 mg | 12% | USDA_SR |
| 257 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 66.20 mg | 12% | USDA_SR |
| 258 | Beans, white, raw | Legumes and Legume Products | 66.20 mg | 12% | CNF |
| 259 | Beans, pinto, raw | Legumes and Legume Products | 66.20 mg | 12% | CNF |
| 260 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 66.00 mg | 12% | USDA_SR |
| 261 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 66.00 mg | 12% | CNF |
| 262 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 65.90 mg | 12% | USDA_SR |
| 263 | Beans, kidney, dark red, raw | Legumes and Legume Products | 65.90 mg | 12% | CNF |
| 264 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 65.70 mg | 12% | USDA_SR |
| 265 | Cake, pound, commercially prepared, butter (includes fresh and frozen) | Baked Products | 65.60 mg | 12% | USDA_SR |
| 266 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 65.60 mg | 12% | CNF |
| 267 | Cheese, cream, fat free | Dairy and Egg Products | 65.20 mg | 12% | USDA_SR |
| 268 | Cheese, cream, fat free | Dairy and Egg Products | 65.20 mg | 12% | CNF |
| 269 | Yeast extract spread | Vegetables and Vegetable Products | 65.10 mg | 12% | USDA_SR |
| 270 | Yeast extract spread | Vegetables and Vegetable Products | 65.10 mg | 12% | CNF |
| 271 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 64.60 mg | 12% | USDA_SR |
| 272 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 64.60 mg | 12% | USDA_SR |
| 273 | Peanuts, all types, dry roasted | Legumes and Legume Products | 64.60 mg | 12% | CNF |
| 274 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 64.60 mg | 12% | CNF |
| 275 | Spices, curry powder | Spices and Herbs | 64.20 mg | 12% | USDA_SR |
| 276 | Spices, curry powder | Spices and Herbs | 64.20 mg | 12% | CNF |
| 277 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 64.00 mg | 12% | USDA_SR |
| 278 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 64.00 mg | 12% | USDA_SR |
| 279 | Peanut butter, reduced sodium | Legumes and Legume Products | 63.50 mg | 12% | USDA_SR |
| 280 | Peanut butter, reduced sodium | Legumes and Legume Products | 63.50 mg | 12% | CNF |
| 281 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 63.40 mg | 12% | USDA_SR |
| 282 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 63.40 mg | 12% | CNF |
| 283 | Peanut butter, smooth, vitamin and mineral fortified | Legumes and Legume Products | 63.30 mg | 12% | USDA_SR |
| 284 | Seaweed, agar, dried | Vegetables and Vegetable Products | 63.30 mg | 12% | USDA_SR |
| 285 | Seaweed, agar, dried | Vegetables and Vegetable Products | 63.30 mg | 12% | CNF |
| 286 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 63.00 mg | 11% | USDA_SR |
| 287 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 63.00 mg | 11% | USDA_SR |
| 288 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 63.00 mg | 11% | USDA_SR |
| 289 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 63.00 mg | 11% | USDA_SR |
| 290 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 63.00 mg | 11% | USDA_SR |
| 291 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 63.00 mg | 11% | CNF |
| 292 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 63.00 mg | 11% | CNF |
| 293 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 63.00 mg | 11% | CNF |
| 294 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 63.00 mg | 11% | CNF |
| 295 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 63.00 mg | 11% | CNF |
| 296 | Soybean, curd cheese | Legumes and Legume Products | 62.50 mg | 11% | USDA_SR |
| 297 | Soybean, curd cheese | Legumes and Legume Products | 62.50 mg | 11% | CNF |
| 298 | Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted | Baby Foods | 62.00 mg | 11% | USDA_SR |
| 299 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 62.00 mg | 11% | USDA_SR |
| 300 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 61.60 mg | 11% | USDA_SR |
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