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 3401–3450 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3401 | Soup, cheddar cheese, canned, condensed, water added | Soups, Sauces and Gravies | 6.90 mg | 1% | CNF |
| 3402 | Soup, minestrone, ready-to-serve | Soups, Sauces and Gravies | 6.90 mg | 1% | CNF |
| 3403 | Figs, dried, stewed | Fruits and Fruit Juices | 6.80 mg | 1% | USDA_SR |
| 3404 | Cake, pound, commercially prepared, fat-free | Baked Products | 6.80 mg | 1% | USDA_SR |
| 3405 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 6.80 mg | 1% | USDA_SR |
| 3406 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 6.80 mg | 1% | USDA_SR |
| 3407 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 6.80 mg | 1% | USDA_SR |
| 3408 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.80 mg | 1% | USDA_SR |
| 3409 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 6.80 mg | 1% | USDA_SR |
| 3410 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.80 mg | 1% | USDA_SR |
| 3411 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.80 mg | 1% | USDA_SR |
| 3412 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.80 mg | 1% | USDA_SR |
| 3413 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 6.80 mg | 1% | USDA_SR |
| 3414 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 6.80 mg | 1% | CNF |
| 3415 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 6.80 mg | 1% | CNF |
| 3416 | Cake, pound, commercial, fat free | Baked Products | 6.80 mg | 1% | CNF |
| 3417 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 6.80 mg | 1% | CNF |
| 3418 | Juice, tomato, canned | Vegetables and Vegetable Products | 6.80 mg | 1% | CNF |
| 3419 | Onion, boiled, drained | Vegetables and Vegetable Products | 6.80 mg | 1% | CNF |
| 3420 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 6.80 mg | 1% | CNF |
| 3421 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 6.80 mg | 1% | CNF |
| 3422 | Fig, dried, cooked | Fruits and fruit juices | 6.80 mg | 1% | CNF |
| 3423 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 6.70 mg | 1% | USDA_SR |
| 3424 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 6.70 mg | 1% | USDA_SR |
| 3425 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 6.70 mg | 1% | USDA_SR |
| 3426 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 6.70 mg | 1% | USDA_SR |
| 3427 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 6.70 mg | 1% | USDA_SR |
| 3428 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 6.70 mg | 1% | CNF |
| 3429 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 6.70 mg | 1% | CNF |
| 3430 | Lettuce, iceberg | Vegetables and Vegetable Products | 6.70 mg | 1% | CNF |
| 3431 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 6.70 mg | 1% | CNF |
| 3432 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 6.70 mg | 1% | CNF |
| 3433 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 6.60 mg | 1% | USDA_SR |
| 3434 | Blackberry juice, canned | Fruits and Fruit Juices | 6.60 mg | 1% | USDA_SR |
| 3435 | Muffins, oat bran | Baked Products | 6.60 mg | 1% | USDA_SR |
| 3436 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 6.60 mg | 1% | USDA_SR |
| 3437 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 6.60 mg | 1% | USDA_SR |
| 3438 | Toppings, butterscotch or caramel | Sweets | 6.60 mg | 1% | USDA_SR |
| 3439 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 6.60 mg | 1% | USDA_SR |
| 3440 | Soup, cream, broccoli, canned, condensed, water added | Soups, Sauces and Gravies | 6.60 mg | 1% | CNF |
| 3441 | Blackberry juice, canned | Fruits and fruit juices | 6.60 mg | 1% | CNF |
| 3442 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 6.60 mg | 1% | CNF |
| 3443 | Muffin, oat bran (wheat free-product) | Baked Products | 6.60 mg | 1% | CNF |
| 3444 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 6.60 mg | 1% | CNF |
| 3445 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 6.60 mg | 1% | CNF |
| 3446 | Cookies, butter, commercially prepared, enriched | Baked Products | 6.50 mg | 1% | USDA_SR |
| 3447 | English muffins, whole grain white | Baked Products | 6.50 mg | 1% | USDA_SR |
| 3448 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 6.50 mg | 1% | USDA_SR |
| 3449 | Margarine-like, vegetable oil-butter spread, tub, with salt | Fats and Oils | 6.50 mg | 1% | USDA_SR |
| 3450 | Horseradish, prepared | Spices and Herbs | 6.50 mg | 1% | USDA_SR |
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