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
Selling a product with choline? Generate a print-ready nutrition label from your recipe.
Showing 3151–3200 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3151 | Loganberry, frozen | Fruits and fruit juices | 8.50 mg | 2% | CNF |
| 3152 | Lemon peel, raw | Fruits and fruit juices | 8.50 mg | 2% | CNF |
| 3153 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 8.50 mg | 2% | CNF |
| 3154 | Tart, breakfast, low fat | Baked Products | 8.40 mg | 2% | USDA_SR |
| 3155 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 8.40 mg | 2% | USDA_SR |
| 3156 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 8.40 mg | 2% | USDA_SR |
| 3157 | Cookies, molasses | Baked Products | 8.40 mg | 2% | USDA_SR |
| 3158 | Egg, white, dried | Dairy and Egg Products | 8.40 mg | 2% | USDA_SR |
| 3159 | BURGER KING, Onion Rings | Fast Foods | 8.40 mg | 2% | USDA_SR |
| 3160 | Fast foods, onion rings, breaded and fried | Fast Foods | 8.40 mg | 2% | USDA_SR |
| 3161 | Oranges, raw, Florida | Fruits and Fruit Juices | 8.40 mg | 2% | USDA_SR |
| 3162 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 8.40 mg | 2% | USDA_SR |
| 3163 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 8.40 mg | 2% | USDA_SR |
| 3164 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 8.40 mg | 2% | USDA_SR |
| 3165 | Kumquats, raw | Fruits and Fruit Juices | 8.40 mg | 2% | USDA_SR |
| 3166 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 8.40 mg | 2% | USDA_SR |
| 3167 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 8.40 mg | 2% | CNF |
| 3168 | Breakfast tart, low fat | Baked Products | 8.40 mg | 2% | CNF |
| 3169 | Egg, chicken, white, dried | Dairy and Egg Products | 8.40 mg | 2% | CNF |
| 3170 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 8.40 mg | 2% | CNF |
| 3171 | Cookie, molasses | Baked Products | 8.40 mg | 2% | CNF |
| 3172 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 8.40 mg | 2% | CNF |
| 3173 | Orange, all commercial varieties, raw | Fruits and fruit juices | 8.40 mg | 2% | CNF |
| 3174 | Kumquat, raw | Fruits and fruit juices | 8.40 mg | 2% | CNF |
| 3175 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 8.40 mg | 2% | CNF |
| 3176 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 8.40 mg | 2% | CNF |
| 3177 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 8.30 mg | 2% | USDA_SR |
| 3178 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 8.30 mg | 2% | USDA_SR |
| 3179 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 8.30 mg | 2% | USDA_SR |
| 3180 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 8.30 mg | 2% | USDA_SR |
| 3181 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 8.30 mg | 2% | USDA_SR |
| 3182 | Macaroni and cheese, frozen | Mixed Dishes | 8.30 mg | 2% | CNF |
| 3183 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 8.20 mg | 1% | USDA_SR |
| 3184 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready-to-feed | Baby Foods | 8.20 mg | 1% | USDA_SR |
| 3185 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 8.20 mg | 1% | USDA_SR |
| 3186 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 8.20 mg | 1% | USDA_SR |
| 3187 | Restaurant, family style, coleslaw | Restaurant Foods | 8.20 mg | 1% | USDA_SR |
| 3188 | Pumpkin, raw | Vegetables and Vegetable Products | 8.20 mg | 1% | USDA_SR |
| 3189 | Babyfood, mixed fruit juice with low fat yogurt | Baby Foods | 8.20 mg | 1% | USDA_SR |
| 3190 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 8.20 mg | 1% | USDA_SR |
| 3191 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 8.20 mg | 1% | CNF |
| 3192 | Pumpkin, raw | Vegetables and Vegetable Products | 8.20 mg | 1% | CNF |
| 3193 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 8.20 mg | 1% | CNF |
| 3194 | Alcoholic beverage, liqueur, coffee with cream, 34 proof | Beverages | 8.10 mg | 1% | USDA_SR |
| 3195 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 8.10 mg | 1% | USDA_SR |
| 3196 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 8.10 mg | 1% | USDA_SR |
| 3197 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 8.10 mg | 1% | USDA_SR |
| 3198 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 8.10 mg | 1% | USDA_SR |
| 3199 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 8.10 mg | 1% | USDA_SR |
| 3200 | Bread, white wheat | Baked Products | 8.10 mg | 1% | USDA_SR |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.