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 3301–3350 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Pomegranate, raw | Fruits and fruit juices | 7.60 mg | 1% | CNF |
| 3302 | Persimmon, japanese, raw | Fruits and fruit juices | 7.60 mg | 1% | CNF |
| 3303 | Passion fruit, purple, raw | Fruits and fruit juices | 7.60 mg | 1% | CNF |
| 3304 | Melon, honeydew, raw | Fruits and fruit juices | 7.60 mg | 1% | CNF |
| 3305 | Melon, casaba, raw | Fruits and fruit juices | 7.60 mg | 1% | CNF |
| 3306 | Mango, raw | Fruits and fruit juices | 7.60 mg | 1% | CNF |
| 3307 | Guava, common, raw | Fruits and fruit juices | 7.60 mg | 1% | CNF |
| 3308 | Currant, zante, dried | Fruits and fruit juices | 7.60 mg | 1% | CNF |
| 3309 | Cherry, sour, red, raw | Fruits and fruit juices | 7.60 mg | 1% | CNF |
| 3310 | Carambola (star fruit), raw | Fruits and fruit juices | 7.60 mg | 1% | CNF |
| 3311 | Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C | Snacks | 7.50 mg | 1% | USDA_SR |
| 3312 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 7.50 mg | 1% | USDA_SR |
| 3313 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 7.50 mg | 1% | USDA_SR |
| 3314 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 7.50 mg | 1% | USDA_SR |
| 3315 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 7.50 mg | 1% | USDA_SR |
| 3316 | Beets, canned, drained solids | Vegetables and Vegetable Products | 7.50 mg | 1% | USDA_SR |
| 3317 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 7.50 mg | 1% | USDA_SR |
| 3318 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 7.50 mg | 1% | USDA_SR |
| 3319 | Carrots, baby, raw | Vegetables and Vegetable Products | 7.50 mg | 1% | USDA_SR |
| 3320 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 7.50 mg | 1% | CNF |
| 3321 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 7.50 mg | 1% | CNF |
| 3322 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 7.50 mg | 1% | CNF |
| 3323 | Beets, canned, drained solids | Vegetables and Vegetable Products | 7.50 mg | 1% | CNF |
| 3324 | Carrot, baby, raw | Vegetables and Vegetable Products | 7.50 mg | 1% | CNF |
| 3325 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 7.50 mg | 1% | CNF |
| 3326 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 7.40 mg | 1% | USDA_SR |
| 3327 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 7.40 mg | 1% | USDA_SR |
| 3328 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 7.40 mg | 1% | USDA_SR |
| 3329 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 7.40 mg | 1% | USDA_SR |
| 3330 | Pepper, banana, raw | Vegetables and Vegetable Products | 7.40 mg | 1% | USDA_SR |
| 3331 | Pepper, banana, raw | Vegetables and Vegetable Products | 7.40 mg | 1% | CNF |
| 3332 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 7.40 mg | 1% | CNF |
| 3333 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 7.40 mg | 1% | CNF |
| 3334 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 7.30 mg | 1% | USDA_SR |
| 3335 | Nopales, raw | Vegetables and Vegetable Products | 7.30 mg | 1% | USDA_SR |
| 3336 | Radishes, oriental, raw | Vegetables and Vegetable Products | 7.30 mg | 1% | USDA_SR |
| 3337 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 7.30 mg | 1% | CNF |
| 3338 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 7.30 mg | 1% | CNF |
| 3339 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 7.30 mg | 1% | CNF |
| 3340 | Pie, peach | Baked Products | 7.20 mg | 1% | USDA_SR |
| 3341 | Pie, mince, prepared from recipe | Baked Products | 7.20 mg | 1% | USDA_SR |
| 3342 | Pie, apple, commercially prepared, enriched flour | Baked Products | 7.20 mg | 1% | USDA_SR |
| 3343 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 7.20 mg | 1% | USDA_SR |
| 3344 | Pie, fried pies, fruit | Baked Products | 7.20 mg | 1% | USDA_SR |
| 3345 | Pie, cherry, commercially prepared | Baked Products | 7.20 mg | 1% | USDA_SR |
| 3346 | Pie, blueberry, commercially prepared | Baked Products | 7.20 mg | 1% | USDA_SR |
| 3347 | Frostings, coconut-nut, ready-to-eat | Sweets | 7.20 mg | 1% | USDA_SR |
| 3348 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 7.20 mg | 1% | USDA_SR |
| 3349 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 7.20 mg | 1% | USDA_SR |
| 3350 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 7.20 mg | 1% | CNF |
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