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 3051–3100 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 8.90 mg | 2% | USDA_SR |
| 3052 | Peppers, serrano, raw | Vegetables and Vegetable Products | 8.90 mg | 2% | USDA_SR |
| 3053 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 8.90 mg | 2% | USDA_SR |
| 3054 | Bread, white, commercial, with added fibre, toasted | Baked Products | 8.90 mg | 2% | CNF |
| 3055 | Pepper, serrano, raw | Vegetables and Vegetable Products | 8.90 mg | 2% | CNF |
| 3056 | Cake, fruitcake, commercial | Baked Products | 8.90 mg | 2% | CNF |
| 3057 | Tangerine (mandarin), canned, juice pack, solids and liquid | Fruits and fruit juices | 8.90 mg | 2% | CNF |
| 3058 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 8.90 mg | 2% | CNF |
| 3059 | Cookies, gingersnaps | Baked Products | 8.80 mg | 2% | USDA_SR |
| 3060 | Alcoholic beverage, beer, light, higher alcohol | Beverages | 8.80 mg | 2% | USDA_SR |
| 3061 | Spices, poppy seed | Spices and Herbs | 8.80 mg | 2% | USDA_SR |
| 3062 | Spices, nutmeg, ground | Spices and Herbs | 8.80 mg | 2% | USDA_SR |
| 3063 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.80 mg | 2% | USDA_SR |
| 3064 | Carrots, raw | Vegetables and Vegetable Products | 8.80 mg | 2% | USDA_SR |
| 3065 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 8.80 mg | 2% | USDA_SR |
| 3066 | Carrots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.80 mg | 2% | USDA_SR |
| 3067 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 8.80 mg | 2% | USDA_SR |
| 3068 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 8.80 mg | 2% | USDA_SR |
| 3069 | Alcoholic beverage, beer, light | Beverages | 8.80 mg | 2% | USDA_SR |
| 3070 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 8.80 mg | 2% | CNF |
| 3071 | Carrot, boiled, drained, with salt | Vegetables and Vegetable Products | 8.80 mg | 2% | CNF |
| 3072 | Agave, cooked | Vegetables and Vegetable Products | 8.80 mg | 2% | CNF |
| 3073 | Cookie, ginger snap | Baked Products | 8.80 mg | 2% | CNF |
| 3074 | Alcohol, beer, light (4% alcohol by volume) | Beverages | 8.80 mg | 2% | CNF |
| 3075 | Carrot, boiled, drained | Vegetables and Vegetable Products | 8.80 mg | 2% | CNF |
| 3076 | Carrot, raw | Vegetables and Vegetable Products | 8.80 mg | 2% | CNF |
| 3077 | Spices, poppy seed | Spices and Herbs | 8.80 mg | 2% | CNF |
| 3078 | Spices, nutmeg, ground | Spices and Herbs | 8.80 mg | 2% | CNF |
| 3079 | Crackers, cheese, low sodium | Baked Products | 8.70 mg | 2% | USDA_SR |
| 3080 | Crackers, cheese, regular | Baked Products | 8.70 mg | 2% | USDA_SR |
| 3081 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 8.70 mg | 2% | USDA_SR |
| 3082 | Soup, cream of potato, canned, condensed | Soups, Sauces, and Gravies | 8.70 mg | 2% | USDA_SR |
| 3083 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% | USDA_SR |
| 3084 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% | USDA_SR |
| 3085 | Squash, winter, hubbard, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% | USDA_SR |
| 3086 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.70 mg | 2% | USDA_SR |
| 3087 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.70 mg | 2% | USDA_SR |
| 3088 | Squash, winter, hubbard, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 8.70 mg | 2% | USDA_SR |
| 3089 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.70 mg | 2% | USDA_SR |
| 3090 | Cookie, oatmeal sandwich, cream filling | Baked Products | 8.70 mg | 2% | CNF |
| 3091 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 8.70 mg | 2% | CNF |
| 3092 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 3093 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 3094 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 3095 | Beverage, bean | Legumes and Legume Products | 8.70 mg | 2% | CNF |
| 3096 | Cracker, cheese, reduced sodium | Baked Products | 8.70 mg | 2% | CNF |
| 3097 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 8.70 mg | 2% | CNF |
| 3098 | Cracker, cheese | Baked Products | 8.70 mg | 2% | CNF |
| 3099 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
| 3100 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 8.70 mg | 2% | CNF |
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