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 3001–3050 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3001 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 3002 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 3003 | Ice cream cone, cake or wafer-type | Baked Products | 9.40 mg | 2% | CNF |
| 3004 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 3005 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 3006 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 9.40 mg | 2% | CNF |
| 3007 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.30 mg | 2% | USDA_SR |
| 3008 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 9.30 mg | 2% | CNF |
| 3009 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 9.30 mg | 2% | CNF |
| 3010 | Cookie, sugar, refrigerated dough, baked | Baked Products | 9.30 mg | 2% | CNF |
| 3011 | Chayote, fruit, raw | Vegetables and Vegetable Products | 9.20 mg | 2% | USDA_SR |
| 3012 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 9.20 mg | 2% | USDA_SR |
| 3013 | Potatoes, canned, drained solids, no salt added | Vegetables and Vegetable Products | 9.20 mg | 2% | USDA_SR |
| 3014 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 9.20 mg | 2% | USDA_SR |
| 3015 | Coffee latte, prepared with whole milk | Beverages | 9.20 mg | 2% | CNF |
| 3016 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 9.20 mg | 2% | CNF |
| 3017 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 9.20 mg | 2% | CNF |
| 3018 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 9.20 mg | 2% | CNF |
| 3019 | Chayote, fruit, raw | Vegetables and Vegetable Products | 9.20 mg | 2% | CNF |
| 3020 | Babyfood, juice treats, fruit medley, toddler | Baby Foods | 9.10 mg | 2% | USDA_SR |
| 3021 | Snacks, pita chips, salted | Snacks | 9.10 mg | 2% | USDA_SR |
| 3022 | Cookies, coconut macaroon | Baked Products | 9.10 mg | 2% | USDA_SR |
| 3023 | ON THE BORDER, Mexican rice | Restaurant Foods | 9.10 mg | 2% | USDA_SR |
| 3024 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 9.10 mg | 2% | USDA_SR |
| 3025 | Restaurant, Mexican, spanish rice | Restaurant Foods | 9.10 mg | 2% | USDA_SR |
| 3026 | Rice, Spanish rice | Mixed Dishes | 9.10 mg | 2% | CNF |
| 3027 | Yogourt, Greek style, plain, fat free (0-0.5% M.F.) | Dairy and Egg Products | 9.10 mg | 2% | CNF |
| 3028 | Cookie, coconut macaroon | Baked Products | 9.10 mg | 2% | CNF |
| 3029 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 9.10 mg | 2% | CNF |
| 3030 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 9.10 mg | 2% | CNF |
| 3031 | Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH | Breakfast Cereals | 9.00 mg | 2% | USDA_SR |
| 3032 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 9.00 mg | 2% | USDA_SR |
| 3033 | Salad dressing, mayonnaise, light | Fats and Oils | 9.00 mg | 2% | USDA_SR |
| 3034 | Infant formula, PBM PRODUCTS, store brand, soy, ready-to-feed | Baby Foods | 9.00 mg | 2% | USDA_SR |
| 3035 | Soup, cream of celery, canned, condensed | Soups, Sauces, and Gravies | 9.00 mg | 2% | USDA_SR |
| 3036 | Mayonnaise, reduced fat, with olive oil | Fats and Oils | 9.00 mg | 2% | USDA_SR |
| 3037 | Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing | Fats and Oils | 9.00 mg | 2% | USDA_SR |
| 3038 | Celeriac, raw | Vegetables and Vegetable Products | 9.00 mg | 2% | USDA_SR |
| 3039 | Watercress, raw | Vegetables and Vegetable Products | 9.00 mg | 2% | USDA_SR |
| 3040 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 9.00 mg | 2% | USDA_SR |
| 3041 | Soup, broccoli cheese, canned, condensed, water added | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 3042 | Soup, cream, celery, canned, condensed, reduced fat | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 3043 | Salad dressing, mayonnaise, with olive oil, reduced fat | Fats and Oils | 9.00 mg | 2% | CNF |
| 3044 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 9.00 mg | 2% | CNF |
| 3045 | Watercress, raw | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 3046 | Celeriac, raw | Vegetables and Vegetable Products | 9.00 mg | 2% | CNF |
| 3047 | Soup, cream, celery, canned, condensed | Soups, Sauces and Gravies | 9.00 mg | 2% | CNF |
| 3048 | Cake, fruitcake, commercially prepared | Baked Products | 8.90 mg | 2% | USDA_SR |
| 3049 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 8.90 mg | 2% | USDA_SR |
| 3050 | Babyfood, banana with mixed berries, strained | Baby Foods | 8.90 mg | 2% | USDA_SR |
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