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
Selling a product with choline? Generate a print-ready nutrition label from your recipe.
Showing 351–400 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Snacks, vegetable chips | Snacks | 31.50 mg | 6% |
| 352 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 31.50 mg | 6% |
| 353 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 31.50 mg | 6% |
| 354 | Roll, dinner, egg | Baked Products | 31.40 mg | 6% |
| 355 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 31.30 mg | 6% |
| 356 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 31.30 mg | 6% |
| 357 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 31.20 mg | 6% |
| 358 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 31.20 mg | 6% |
| 359 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 31.20 mg | 6% |
| 360 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 31.20 mg | 6% |
| 361 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 31.00 mg | 6% |
| 362 | Candies, bars, Kit Kat wafer bar | Sweets | 31.00 mg | 6% |
| 363 | Potato, skin, baked | Vegetables and Vegetable Products | 31.00 mg | 6% |
| 364 | Beans, baked, canned, no salt added | Legumes and Legume Products | 30.80 mg | 6% |
| 365 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 30.80 mg | 6% |
| 366 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 30.70 mg | 6% |
| 367 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 30.70 mg | 6% |
| 368 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 30.60 mg | 6% |
| 369 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 30.60 mg | 6% |
| 370 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 30.50 mg | 6% |
| 371 | Beans, kidney, all types, boiled | Legumes and Legume Products | 30.50 mg | 6% |
| 372 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 30.50 mg | 6% |
| 373 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 30.50 mg | 6% |
| 374 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 30.50 mg | 6% |
| 375 | Grains, rye flour, dark | Cereals, Grains and Pasta | 30.40 mg | 6% |
| 376 | Grains, rye | Cereals, Grains and Pasta | 30.40 mg | 6% |
| 377 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% |
| 378 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 30.30 mg | 6% |
| 379 | Spices, poultry seasoning | Spices and Herbs | 30.30 mg | 6% |
| 380 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 30.20 mg | 5% |
| 381 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 30.00 mg | 5% |
| 382 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 30.00 mg | 5% |
| 383 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 30.00 mg | 5% |
| 384 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 29.90 mg | 5% |
| 385 | Candies, bars, sweet chocolate | Sweets | 29.90 mg | 5% |
| 386 | Taco shell, baked | Baked Products | 29.90 mg | 5% |
| 387 | Dessert, frozen, ice cream bar or stick, chocolate covered | Sweets | 29.70 mg | 5% |
| 388 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 29.70 mg | 5% |
| 389 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 29.70 mg | 5% |
| 390 | Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated | Sweets | 29.70 mg | 5% |
| 391 | Bread, whole wheat, commercial, toasted | Baked Products | 29.70 mg | 5% |
| 392 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 29.70 mg | 5% |
| 393 | Beans, mungo, boiled, salted | Legumes and Legume Products | 29.60 mg | 5% |
| 394 | Beans, mungo, boiled | Legumes and Legume Products | 29.60 mg | 5% |
| 395 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 29.50 mg | 5% |
| 396 | Cracker, whole-wheat, reduced fat | Baked Products | 29.50 mg | 5% |
| 397 | Snacks, pretzels, hard, plain, salted | Snacks | 29.50 mg | 5% |
| 398 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 29.50 mg | 5% |
| 399 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 29.50 mg | 5% |
| 400 | Candies, bars, Twix peanut butter cookie | Sweets | 29.40 mg | 5% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.