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 401–450 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Candies, bars, peanut | Sweets | 29.40 mg | 5% |
| 402 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 29.40 mg | 5% |
| 403 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 29.40 mg | 5% |
| 404 | Babyfood, dessert, jarred, custard (includes vanilla custard) | Babyfoods | 29.30 mg | 5% |
| 405 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 29.20 mg | 5% |
| 406 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 29.20 mg | 5% |
| 407 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 29.20 mg | 5% |
| 408 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 409 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 410 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 411 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 29.10 mg | 5% |
| 412 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 29.10 mg | 5% |
| 413 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 29.10 mg | 5% |
| 414 | Doughnut (donut), yeast-leavened (honey bun), glazed | Baked Products | 29.10 mg | 5% |
| 415 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 29.10 mg | 5% |
| 416 | Doughnut (donut), French cruller, glazed | Baked Products | 29.10 mg | 5% |
| 417 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 29.10 mg | 5% |
| 418 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 419 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 29.10 mg | 5% |
| 420 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 29.00 mg | 5% |
| 421 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 28.90 mg | 5% |
| 422 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain | Fast Foods | 28.90 mg | 5% |
| 423 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 28.80 mg | 5% |
| 424 | Ginger root, raw | Vegetables and Vegetable Products | 28.80 mg | 5% |
| 425 | Candies, Reese's Pieces | Sweets | 28.70 mg | 5% |
| 426 | Pie, banana cream, homemade | Baked Products | 28.70 mg | 5% |
| 427 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 28.70 mg | 5% |
| 428 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 28.50 mg | 5% |
| 429 | Nuts, almond paste, sweetened | Nuts and Seeds | 28.50 mg | 5% |
| 430 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 28.40 mg | 5% |
| 431 | Peas, green, raw | Vegetables and Vegetable Products | 28.40 mg | 5% |
| 432 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 28.40 mg | 5% |
| 433 | Candies, bar, crispy bar with peanut butter filling | Sweets | 28.20 mg | 5% |
| 434 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 28.20 mg | 5% |
| 435 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 28.10 mg | 5% |
| 436 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 28.10 mg | 5% |
| 437 | Grains, bulgur, dry | Cereals, Grains and Pasta | 28.10 mg | 5% |
| 438 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 28.10 mg | 5% |
| 439 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 28.10 mg | 5% |
| 440 | Hummus, homemade | Legumes and Legume Products | 27.80 mg | 5% |
| 441 | Candies, chocolate, dark, not further specified | Sweets | 27.60 mg | 5% |
| 442 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 27.60 mg | 5% |
| 443 | Burrito, bean and cheese, microwaved | Mixed Dishes | 27.60 mg | 5% |
| 444 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 27.60 mg | 5% |
| 445 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 27.60 mg | 5% |
| 446 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 27.50 mg | 5% |
| 447 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 27.50 mg | 5% |
| 448 | Cracker, standard snack-type, sandwich, with cheese filling | Baked Products | 27.50 mg | 5% |
| 449 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 27.50 mg | 5% |
| 450 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 27.50 mg | 5% |
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