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 4001–4050 of 4,601 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4001 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4002 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4003 | Babyfood, fruit, applesauce, strained | Baby Foods | 3.40 mg | 1% | USDA_SR |
| 4004 | Babyfood, apples, dices, toddler | Baby Foods | 3.40 mg | 1% | USDA_SR |
| 4005 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | Beverages | 3.40 mg | 1% | USDA_SR |
| 4006 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 3.40 mg | 1% | USDA_SR |
| 4007 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 3.40 mg | 1% | USDA_SR |
| 4008 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 3.40 mg | 1% | USDA_SR |
| 4009 | Babyfood, plums, bananas and rice, strained | Baby Foods | 3.40 mg | 1% | USDA_SR |
| 4010 | Babyfood, fruit, applesauce, junior | Baby Foods | 3.40 mg | 1% | USDA_SR |
| 4011 | Apples, raw, without skin | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4012 | Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4013 | Pears, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4014 | Pears, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4015 | Pears, canned, water pack, solids and liquids | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4016 | Puddings, chocolate, dry mix, instant | Sweets | 3.40 mg | 1% | USDA_SR |
| 4017 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 3.40 mg | 1% | USDA_SR |
| 4018 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 3.40 mg | 1% | USDA_SR |
| 4019 | Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4020 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4021 | Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4022 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.40 mg | 1% | USDA_SR |
| 4023 | Babyfood, fruit, jarred, apple (applesauce), all stages | Babyfoods | 3.40 mg | 1% | CNF |
| 4024 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4025 | Apple, Gala, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4026 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4027 | Apple, Red Delicious, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4028 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 3.40 mg | 1% | CNF |
| 4029 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 3.40 mg | 1% | CNF |
| 4030 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 3.40 mg | 1% | CNF |
| 4031 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4032 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4033 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4034 | Apple, raw, without skin | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4035 | Apple, raw, with skin | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4036 | Pear, canned halves, juice pack, solids and liquid | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4037 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 3.40 mg | 1% | CNF |
| 4038 | Cake, pudding-type, chocolate, dry mix | Baked Products | 3.30 mg | 1% | USDA_SR |
| 4039 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients | Beverages | 3.30 mg | 1% | USDA_SR |
| 4040 | Figs, canned, water pack, solids and liquids | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 4041 | Cookies, brownies, dry mix, sugar free | Baked Products | 3.30 mg | 1% | USDA_SR |
| 4042 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 3.30 mg | 1% | USDA_SR |
| 4043 | Applesauce, canned, sweetened, without salt | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 4044 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 3.30 mg | 1% | USDA_SR |
| 4045 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 4046 | Couscous, cooked | Cereal Grains and Pasta | 3.30 mg | 1% | USDA_SR |
| 4047 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 4048 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
| 4049 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 3.30 mg | 1% | USDA_SR |
| 4050 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 3.30 mg | 1% | USDA_SR |
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