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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Fast foods, cheeseburger; double, regular patty; with condiments | Fast Foods | 43.70 mg | 8% |
| 302 | Fast foods, cheeseburger, double, regular patty and bun, with condiments | Fast Foods | 43.70 mg | 8% |
| 303 | Spices, thyme, dried | Spices and Herbs | 43.60 mg | 8% |
| 304 | Spices, sage, ground | Spices and Herbs | 43.60 mg | 8% |
| 305 | Spices, marjoram, dried | Spices and Herbs | 43.60 mg | 8% |
| 306 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 43.40 mg | 8% |
| 307 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 43.10 mg | 8% |
| 308 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 42.80 mg | 8% |
| 309 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 42.80 mg | 8% |
| 310 | Cheese spread, American or Cheddar cheese base, reduced fat | Dairy and Egg Products | 42.60 mg | 8% |
| 311 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 42.50 mg | 8% |
| 312 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 42.30 mg | 8% |
| 313 | SCHIFF,TIGER'S MILK BAR | Sweets | 42.30 mg | 8% |
| 314 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 42.20 mg | 8% |
| 315 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 42.10 mg | 8% |
| 316 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 41.90 mg | 8% |
| 317 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 41.50 mg | 8% |
| 318 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 41.30 mg | 8% |
| 319 | Spices, ginger, ground | Spices and Herbs | 41.20 mg | 7% |
| 320 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 41.20 mg | 7% |
| 321 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 40.70 mg | 7% |
| 322 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 40.60 mg | 7% |
| 323 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.60 mg | 7% |
| 324 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.60 mg | 7% |
| 325 | Nuts, pecans | Nut and Seed Products | 40.50 mg | 7% |
| 326 | Candies, milk chocolate coated coffee beans | Sweets | 40.50 mg | 7% |
| 327 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 40.40 mg | 7% |
| 328 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 40.20 mg | 7% |
| 329 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 40.20 mg | 7% |
| 330 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.10 mg | 7% |
| 331 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.10 mg | 7% |
| 332 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 40.00 mg | 7% |
| 333 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 39.90 mg | 7% |
| 334 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 39.90 mg | 7% |
| 335 | Snack, Mixed Berry Bar | Snacks | 39.80 mg | 7% |
| 336 | McDONALD'S, french fries | Fast Foods | 39.80 mg | 7% |
| 337 | Snack, Pretzel, hard chocolate coated | Snacks | 39.70 mg | 7% |
| 338 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 39.70 mg | 7% |
| 339 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 39.60 mg | 7% |
| 340 | Potato flour | Vegetables and Vegetable Products | 39.50 mg | 7% |
| 341 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 39.20 mg | 7% |
| 342 | Nuts, walnuts, english | Nut and Seed Products | 39.20 mg | 7% |
| 343 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.10 mg | 7% |
| 344 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 39.10 mg | 7% |
| 345 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.10 mg | 7% |
| 346 | Spices, onion powder | Spices and Herbs | 39.00 mg | 7% |
| 347 | Croissants, cheese | Baked Products | 38.80 mg | 7% |
| 348 | Croissants, butter | Baked Products | 38.80 mg | 7% |
| 349 | Snacks, potato chips, fat-free, made with olestra | Snacks | 38.80 mg | 7% |
| 350 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 38.80 mg | 7% |
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