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 301–350 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Beans, white, boiled | Legumes and Legume Products | 35.10 mg | 6% |
| 302 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 35.00 mg | 6% |
| 303 | Snacks, potato sticks | Snacks | 34.90 mg | 6% |
| 304 | Candies, bars, Baby Ruth | Sweets | 34.90 mg | 6% |
| 305 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 34.90 mg | 6% |
| 306 | Beans, baked, canned, with wieners | Legumes and Legume Products | 34.90 mg | 6% |
| 307 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 34.70 mg | 6% |
| 308 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 34.50 mg | 6% |
| 309 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 34.40 mg | 6% |
| 310 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 34.40 mg | 6% |
| 311 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 34.40 mg | 6% |
| 312 | Breakfast bar, corn flake crust with fruit | Baked Products | 34.30 mg | 6% |
| 313 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 34.20 mg | 6% |
| 314 | Candies, caramel with nuts, chocolate covered | Sweets | 33.90 mg | 6% |
| 315 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 33.60 mg | 6% |
| 316 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 33.50 mg | 6% |
| 317 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 33.50 mg | 6% |
| 318 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments | Fast Foods | 33.40 mg | 6% |
| 319 | Hot chocolate, mix, powder | Beverages | 33.10 mg | 6% |
| 320 | Chinese dish, soup, egg drop, restaurant prepared | Soups, Sauces and Gravies | 33.00 mg | 6% |
| 321 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 32.90 mg | 6% |
| 322 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 32.90 mg | 6% |
| 323 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 32.80 mg | 6% |
| 324 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 32.80 mg | 6% |
| 325 | Snacks, potato chips, dried potatoes, plain | Snacks | 32.80 mg | 6% |
| 326 | Pie, vanilla cream, homemade | Baked Products | 32.80 mg | 6% |
| 327 | Peas, split, boiled, salted | Legumes and Legume Products | 32.80 mg | 6% |
| 328 | Peas, split, boiled | Legumes and Legume Products | 32.80 mg | 6% |
| 329 | Hush puppy, homemade | Baked Products | 32.70 mg | 6% |
| 330 | Lentils, boiled, salted | Legumes and Legume Products | 32.70 mg | 6% |
| 331 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 32.70 mg | 6% |
| 332 | Lentils, boiled | Legumes and Legume Products | 32.70 mg | 6% |
| 333 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 32.60 mg | 6% |
| 334 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 32.60 mg | 6% |
| 335 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 32.60 mg | 6% |
| 336 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 32.50 mg | 6% |
| 337 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 32.50 mg | 6% |
| 338 | Spices, oregano, ground | Spices and Herbs | 32.30 mg | 6% |
| 339 | Grains, oat bran, dry | Cereals, Grains and Pasta | 32.20 mg | 6% |
| 340 | Grains, rice bran, crude | Cereals, Grains and Pasta | 32.20 mg | 6% |
| 341 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 32.20 mg | 6% |
| 342 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 32.20 mg | 6% |
| 343 | Snacks, rice cakes, brown rice, plain | Snacks | 32.10 mg | 6% |
| 344 | Nuts, walnuts, black, dried | Nuts and Seeds | 32.10 mg | 6% |
| 345 | Leavening agent, yeast, baker's, active, dry | Baked Products | 32.00 mg | 6% |
| 346 | Leavening agent, yeast, baker's, compressed | Baked Products | 32.00 mg | 6% |
| 347 | Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. | Dairy and Egg Products | 31.80 mg | 6% |
| 348 | Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | Dairy and Egg Products | 31.80 mg | 6% |
| 349 | Snacks, potato chips, white, restructured, baked | Snacks | 31.60 mg | 6% |
| 350 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 31.60 mg | 6% |
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