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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Spices, pepper, red or cayenne | Spices and Herbs | 51.50 mg | 9% |
| 252 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 51.20 mg | 9% |
| 253 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 51.10 mg | 9% |
| 254 | Candies, chocolate covered, low sugar or low calorie | Sweets | 50.10 mg | 9% |
| 255 | Pie, pecan, commercially prepared | Baked Products | 49.50 mg | 9% |
| 256 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 49.50 mg | 9% |
| 257 | Spices, turmeric, ground | Spices and Herbs | 49.20 mg | 9% |
| 258 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 49.20 mg | 9% |
| 259 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 49.10 mg | 9% |
| 260 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 48.70 mg | 9% |
| 261 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 48.40 mg | 9% |
| 262 | Tofu yogurt | Legumes and Legume Products | 48.40 mg | 9% |
| 263 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 48.30 mg | 9% |
| 264 | Candies, milk chocolate coated peanuts | Sweets | 47.80 mg | 9% |
| 265 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 47.70 mg | 9% |
| 266 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 47.50 mg | 9% |
| 267 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 47.40 mg | 9% |
| 268 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 47.30 mg | 9% |
| 269 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 47.30 mg | 9% |
| 270 | Candies, milk chocolate, with almonds | Sweets | 46.80 mg | 9% |
| 271 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 46.70 mg | 8% |
| 272 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 46.30 mg | 8% |
| 273 | Snacks, CLIF BAR, mixed flavors | Snacks | 46.20 mg | 8% |
| 274 | Candies, milk chocolate | Sweets | 46.10 mg | 8% |
| 275 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 46.00 mg | 8% |
| 276 | Cake, cheesecake, commercially prepared | Baked Products | 45.90 mg | 8% |
| 277 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 45.80 mg | 8% |
| 278 | Candies, milk chocolate, with rice cereal | Sweets | 45.80 mg | 8% |
| 279 | Baking chocolate, unsweetened, squares | Sweets | 45.70 mg | 8% |
| 280 | Nuts, hazelnuts or filberts | Nut and Seed Products | 45.60 mg | 8% |
| 281 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 45.60 mg | 8% |
| 282 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 45.60 mg | 8% |
| 283 | Baking chocolate, mexican, squares | Sweets | 45.60 mg | 8% |
| 284 | Babyfood, cereal, barley, dry fortified | Baby Foods | 45.40 mg | 8% |
| 285 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 45.10 mg | 8% |
| 286 | Snacks, potato chips, reduced fat | Snacks | 45.10 mg | 8% |
| 287 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 45.10 mg | 8% |
| 288 | Bacon, meatless | Legumes and Legume Products | 45.00 mg | 8% |
| 289 | Ice cream bar, stick or nugget, with crunch coating | Dairy and Egg Products | 45.00 mg | 8% |
| 290 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 44.70 mg | 8% |
| 291 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 44.70 mg | 8% |
| 292 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 44.60 mg | 8% |
| 293 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 44.60 mg | 8% |
| 294 | Cauliflower, raw | Vegetables and Vegetable Products | 44.30 mg | 8% |
| 295 | Snacks, taro chips | Snacks | 44.30 mg | 8% |
| 296 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 44.20 mg | 8% |
| 297 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 44.10 mg | 8% |
| 298 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 44.10 mg | 8% |
| 299 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 43.80 mg | 8% |
| 300 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 43.80 mg | 8% |
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