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 3501–3550 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3501 | Pimento, canned | Vegetables and Vegetable Products | 6.30 mg | 1% | CNF |
| 3502 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 6.30 mg | 1% | CNF |
| 3503 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 6.30 mg | 1% | CNF |
| 3504 | Date, domestic, natural and dry | Fruits and fruit juices | 6.30 mg | 1% | CNF |
| 3505 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 6.20 mg | 1% | USDA_SR |
| 3506 | Pie, lemon meringue, commercially prepared | Baked Products | 6.20 mg | 1% | USDA_SR |
| 3507 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 6.20 mg | 1% | USDA_SR |
| 3508 | Babyfood, juice, orange | Baby Foods | 6.20 mg | 1% | USDA_SR |
| 3509 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.20 mg | 1% | USDA_SR |
| 3510 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.20 mg | 1% | USDA_SR |
| 3511 | Tangerine juice, raw | Fruits and Fruit Juices | 6.20 mg | 1% | USDA_SR |
| 3512 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 6.20 mg | 1% | USDA_SR |
| 3513 | Nectarines, raw | Fruits and Fruit Juices | 6.20 mg | 1% | USDA_SR |
| 3514 | Puddings, tapioca, ready-to-eat | Sweets | 6.20 mg | 1% | USDA_SR |
| 3515 | Puddings, vanilla, ready-to-eat | Sweets | 6.20 mg | 1% | USDA_SR |
| 3516 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.20 mg | 1% | USDA_SR |
| 3517 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 6.20 mg | 1% | USDA_SR |
| 3518 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 6.20 mg | 1% | USDA_SR |
| 3519 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 6.20 mg | 1% | USDA_SR |
| 3520 | Orange juice, canned, unsweetened | Fruits and Fruit Juices | 6.20 mg | 1% | USDA_SR |
| 3521 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 6.20 mg | 1% | USDA_SR |
| 3522 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.20 mg | 1% | USDA_SR |
| 3523 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 6.20 mg | 1% | USDA_SR |
| 3524 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 6.20 mg | 1% | CNF |
| 3525 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 6.20 mg | 1% | CNF |
| 3526 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 6.20 mg | 1% | CNF |
| 3527 | Dessert, pudding, vanilla, ready to eat | Sweets | 6.20 mg | 1% | CNF |
| 3528 | Pie crust, standard type, homemade, baked | Baked Products | 6.20 mg | 1% | CNF |
| 3529 | Pie, mincemeat, homemade, 2 crust | Baked Products | 6.20 mg | 1% | CNF |
| 3530 | Pie, lemon meringue, commercial | Baked Products | 6.20 mg | 1% | CNF |
| 3531 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 6.20 mg | 1% | CNF |
| 3532 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 6.20 mg | 1% | CNF |
| 3533 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 6.20 mg | 1% | CNF |
| 3534 | Orange juice, canned | Fruits and fruit juices | 6.20 mg | 1% | CNF |
| 3535 | Tangerine (mandarin) juice, raw | Fruits and fruit juices | 6.20 mg | 1% | CNF |
| 3536 | Orange grapefruit juice, canned | Fruits and fruit juices | 6.20 mg | 1% | CNF |
| 3537 | Nectarine, raw | Fruits and fruit juices | 6.20 mg | 1% | CNF |
| 3538 | Cherries, sour, red, raw | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 3539 | Cherries, sweet, raw | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 3540 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 6.10 mg | 1% | USDA_SR |
| 3541 | Onions, raw | Vegetables and Vegetable Products | 6.10 mg | 1% | USDA_SR |
| 3542 | Celery, raw | Vegetables and Vegetable Products | 6.10 mg | 1% | USDA_SR |
| 3543 | Peaches, yellow, raw | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 3544 | Papayas, raw | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 3545 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 6.10 mg | 1% | USDA_SR |
| 3546 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 6.10 mg | 1% | USDA_SR |
| 3547 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 3548 | Rhubarb, raw | Fruits and Fruit Juices | 6.10 mg | 1% | USDA_SR |
| 3549 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 6.10 mg | 1% | CNF |
| 3550 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 6.10 mg | 1% | CNF |
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