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 351–400 of 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Cookies, peanut butter, commercially prepared, sugar free | Baked Products | 38.50 mg | 7% |
| 352 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 38.50 mg | 7% |
| 353 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 38.50 mg | 7% |
| 354 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 38.40 mg | 7% |
| 355 | Sauce, horseradish | Soups, Sauces, and Gravies | 38.40 mg | 7% |
| 356 | Cheese, American, nonfat or fat free | Dairy and Egg Products | 38.40 mg | 7% |
| 357 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 38.40 mg | 7% |
| 358 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 38.40 mg | 7% |
| 359 | Pie, egg custard, commercially prepared | Baked Products | 38.00 mg | 7% |
| 360 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 38.00 mg | 7% |
| 361 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 38.00 mg | 7% |
| 362 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.90 mg | 7% |
| 363 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.90 mg | 7% |
| 364 | Cake, snack cakes, creme-filled, sponge | Baked Products | 37.80 mg | 7% |
| 365 | Barley, pearled, raw | Cereal Grains and Pasta | 37.80 mg | 7% |
| 366 | Barley flour or meal | Cereal Grains and Pasta | 37.80 mg | 7% |
| 367 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 37.70 mg | 7% |
| 368 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 37.70 mg | 7% |
| 369 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 37.60 mg | 7% |
| 370 | Pie, pumpkin, commercially prepared | Baked Products | 37.50 mg | 7% |
| 371 | Snacks, potato chips, plain, unsalted | Snacks | 37.50 mg | 7% |
| 372 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 37.50 mg | 7% |
| 373 | Spices, cloves, ground | Spices and Herbs | 37.40 mg | 7% |
| 374 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 37.30 mg | 7% |
| 375 | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | Fast Foods | 37.30 mg | 7% |
| 376 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 37.30 mg | 7% |
| 377 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 37.20 mg | 7% |
| 378 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 37.20 mg | 7% |
| 379 | Cake, sponge, commercially prepared | Baked Products | 37.10 mg | 7% |
| 380 | Candies, NESTLE, OH HENRY! Bar | Sweets | 37.10 mg | 7% |
| 381 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 37.10 mg | 7% |
| 382 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.90 mg | 7% |
| 383 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.90 mg | 7% |
| 384 | Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 36.80 mg | 7% |
| 385 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 36.80 mg | 7% |
| 386 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 36.80 mg | 7% |
| 387 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 36.80 mg | 7% |
| 388 | Snacks, sweet potato chips, unsalted | Snacks | 36.60 mg | 7% |
| 389 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 36.60 mg | 7% |
| 390 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 36.50 mg | 7% |
| 391 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.30 mg | 7% |
| 392 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 36.30 mg | 7% |
| 393 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.30 mg | 7% |
| 394 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 36.20 mg | 7% |
| 395 | Cheese, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 36.20 mg | 7% |
| 396 | Cheese spread, pasteurized process, American | Dairy and Egg Products | 36.20 mg | 7% |
| 397 | Cheese food, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 36.20 mg | 7% |
| 398 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 36.20 mg | 7% |
| 399 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 36.20 mg | 7% |
| 400 | Cheese, pasteurized process, American, low fat | Dairy and Egg Products | 36.20 mg | 7% |
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