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 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 39.20 mg | 7% |
| 252 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 39.10 mg | 7% |
| 253 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 39.10 mg | 7% |
| 254 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 39.10 mg | 7% |
| 255 | Spices, onion powder | Spices and Herbs | 39.00 mg | 7% |
| 256 | Croissant, cheese, commercial | Baked Products | 38.80 mg | 7% |
| 257 | Croissant, butter, commercial | Baked Products | 38.80 mg | 7% |
| 258 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 38.50 mg | 7% |
| 259 | Candies, bars, Snickers | Sweets | 38.50 mg | 7% |
| 260 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 38.50 mg | 7% |
| 261 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 38.40 mg | 7% |
| 262 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 38.40 mg | 7% |
| 263 | Collards, boiled, drained | Vegetables and Vegetable Products | 38.40 mg | 7% |
| 264 | Pie, egg custard, commercial | Baked Products | 38.00 mg | 7% |
| 265 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 37.90 mg | 7% |
| 266 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 37.90 mg | 7% |
| 267 | Grains, barley flour | Cereals, Grains and Pasta | 37.80 mg | 7% |
| 268 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 37.80 mg | 7% |
| 269 | Cake, snack cake, cream-filled, sponge | Baked Products | 37.80 mg | 7% |
| 270 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 37.70 mg | 7% |
| 271 | Candies, M&M's Almond Chocolate Candies | Sweets | 37.70 mg | 7% |
| 272 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 37.60 mg | 7% |
| 273 | Candies, M&M's peanut butter chocolate candies | Sweets | 37.50 mg | 7% |
| 274 | Pie, pumpkin, commercial | Baked Products | 37.50 mg | 7% |
| 275 | Spices, cloves, ground | Spices and Herbs | 37.40 mg | 7% |
| 276 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables | Fast Foods | 37.30 mg | 7% |
| 277 | Candies, M&M's peanut chocolate candies | Sweets | 37.30 mg | 7% |
| 278 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 37.30 mg | 7% |
| 279 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 37.20 mg | 7% |
| 280 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 37.20 mg | 7% |
| 281 | Candies, bars, Oh Henry! | Sweets | 37.10 mg | 7% |
| 282 | Candies, bars, Mars almond | Sweets | 37.10 mg | 7% |
| 283 | Cake, sponge, commercial | Baked Products | 37.10 mg | 7% |
| 284 | Beans, pink, boiled, salted | Legumes and Legume Products | 36.90 mg | 7% |
| 285 | Beans, pink, boiled | Legumes and Legume Products | 36.90 mg | 7% |
| 286 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 36.80 mg | 7% |
| 287 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 36.80 mg | 7% |
| 288 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 36.80 mg | 7% |
| 289 | Snacks, sweet potato chips, unsalted | Snacks | 36.60 mg | 7% |
| 290 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 36.30 mg | 7% |
| 291 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 36.30 mg | 7% |
| 292 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 36.30 mg | 7% |
| 293 | Cheese, processed product, cheddar, slices, low sodium | Dairy and Egg Products | 36.20 mg | 7% |
| 294 | Cheese, processed product, swiss, slices, low fat | Dairy and Egg Products | 36.20 mg | 7% |
| 295 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 36.20 mg | 7% |
| 296 | Candies, Reese's peanut butter cups | Sweets | 35.50 mg | 6% |
| 297 | Beans, pinto, boiled | Legumes and Legume Products | 35.30 mg | 6% |
| 298 | Dandelion greens, raw | Vegetables and Vegetable Products | 35.30 mg | 6% |
| 299 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 35.20 mg | 6% |
| 300 | Beans, white, boiled, salted | Legumes and Legume Products | 35.10 mg | 6% |
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