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 3451–3500 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3451 | Margarine-like, margarine-butter blend, soybean oil and butter | Fats and Oils | 6.50 mg | 1% | USDA_SR |
| 3452 | Capers, canned | Spices and Herbs | 6.50 mg | 1% | USDA_SR |
| 3453 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 6.50 mg | 1% | USDA_SR |
| 3454 | Onions, yellow, sauteed | Vegetables and Vegetable Products | 6.50 mg | 1% | USDA_SR |
| 3455 | Radishes, raw | Vegetables and Vegetable Products | 6.50 mg | 1% | USDA_SR |
| 3456 | Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt | Fats and Oils | 6.50 mg | 1% | USDA_SR |
| 3457 | Babyfood, juice, orange-carrot | Baby Foods | 6.50 mg | 1% | USDA_SR |
| 3458 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 6.50 mg | 1% | USDA_SR |
| 3459 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 6.50 mg | 1% | USDA_SR |
| 3460 | Babyfood, grape juice, no sugar, canned | Baby Foods | 6.50 mg | 1% | USDA_SR |
| 3461 | Vegetable oil-butter spread, reduced calorie | Fats and Oils | 6.50 mg | 1% | USDA_SR |
| 3462 | Soup, tomato, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 6.50 mg | 1% | CNF |
| 3463 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 6.50 mg | 1% | CNF |
| 3464 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 6.50 mg | 1% | CNF |
| 3465 | Horseradish, prepared | Spices and Herbs | 6.50 mg | 1% | CNF |
| 3466 | Capers, canned | Spices and Herbs | 6.50 mg | 1% | CNF |
| 3467 | Cookie, butter, commercial | Baked Products | 6.50 mg | 1% | CNF |
| 3468 | Radish, raw | Vegetables and Vegetable Products | 6.50 mg | 1% | CNF |
| 3469 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 6.50 mg | 1% | CNF |
| 3470 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 6.50 mg | 1% | CNF |
| 3471 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 6.40 mg | 1% | USDA_SR |
| 3472 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 6.40 mg | 1% | USDA_SR |
| 3473 | Puff pastry, frozen, ready-to-bake | Baked Products | 6.40 mg | 1% | USDA_SR |
| 3474 | Babyfood, dinner, pasta with vegetables | Baby Foods | 6.40 mg | 1% | USDA_SR |
| 3475 | Cabbage, chinese (pak-choi), raw | Vegetables and Vegetable Products | 6.40 mg | 1% | USDA_SR |
| 3476 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 6.40 mg | 1% | USDA_SR |
| 3477 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 6.40 mg | 1% | USDA_SR |
| 3478 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 6.40 mg | 1% | USDA_SR |
| 3479 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 6.40 mg | 1% | CNF |
| 3480 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 6.40 mg | 1% | CNF |
| 3481 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 6.40 mg | 1% | CNF |
| 3482 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 6.40 mg | 1% | CNF |
| 3483 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 6.40 mg | 1% | CNF |
| 3484 | Puff pastry, frozen, ready-to-bake | Baked Products | 6.40 mg | 1% | CNF |
| 3485 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 6.40 mg | 1% | CNF |
| 3486 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 6.40 mg | 1% | CNF |
| 3487 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 6.30 mg | 1% | USDA_SR |
| 3488 | Dates, deglet noor | Fruits and Fruit Juices | 6.30 mg | 1% | USDA_SR |
| 3489 | Soup, tomato, low sodium, with water | Soups, Sauces, and Gravies | 6.30 mg | 1% | USDA_SR |
| 3490 | Soup, tomato, canned, prepared with equal volume water, commercial | Soups, Sauces, and Gravies | 6.30 mg | 1% | USDA_SR |
| 3491 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 6.30 mg | 1% | USDA_SR |
| 3492 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 6.30 mg | 1% | USDA_SR |
| 3493 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 6.30 mg | 1% | USDA_SR |
| 3494 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 6.30 mg | 1% | USDA_SR |
| 3495 | Pimento, canned | Vegetables and Vegetable Products | 6.30 mg | 1% | USDA_SR |
| 3496 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 6.30 mg | 1% | USDA_SR |
| 3497 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 6.30 mg | 1% | CNF |
| 3498 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 6.30 mg | 1% | CNF |
| 3499 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 6.30 mg | 1% | CNF |
| 3500 | Beets, boiled, drained | Vegetables and Vegetable Products | 6.30 mg | 1% | CNF |
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