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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Cheese, pasteurized process, cheddar or American, low sodium | Dairy and Egg Products | 36.20 mg | 7% |
| 402 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 36.00 mg | 7% |
| 403 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 36.00 mg | 7% |
| 404 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 36.00 mg | 7% |
| 405 | Cheese product, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 35.80 mg | 7% |
| 406 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 35.60 mg | 6% |
| 407 | Candies, REESE'S Peanut Butter Cups | Sweets | 35.40 mg | 6% |
| 408 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 35.30 mg | 6% |
| 409 | Dandelion greens, raw | Vegetables and Vegetable Products | 35.30 mg | 6% |
| 410 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 35.20 mg | 6% |
| 411 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 35.20 mg | 6% |
| 412 | Restaurant, Latino, black bean soup | Restaurant Foods | 35.20 mg | 6% |
| 413 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 35.10 mg | 6% |
| 414 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 35.10 mg | 6% |
| 415 | Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | Breakfast Cereals | 35.00 mg | 6% |
| 416 | Wild rice, raw | Cereal Grains and Pasta | 35.00 mg | 6% |
| 417 | Beans, baked, canned, with franks | Legumes and Legume Products | 34.90 mg | 6% |
| 418 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 34.90 mg | 6% |
| 419 | Snacks, potato sticks | Snacks | 34.90 mg | 6% |
| 420 | Candies, NESTLE, BABY RUTH Bar | Sweets | 34.90 mg | 6% |
| 421 | Cheese, pasteurized process, pimento | Dairy and Egg Products | 34.70 mg | 6% |
| 422 | Ice creams, chocolate, rich | Sweets | 34.70 mg | 6% |
| 423 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 34.60 mg | 6% |
| 424 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.40 mg | 6% |
| 425 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 34.40 mg | 6% |
| 426 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.40 mg | 6% |
| 427 | Breakfast bar, corn flake crust with fruit | Snacks | 34.30 mg | 6% |
| 428 | Salad dressing, mayonnaise, regular | Fats and Oils | 34.20 mg | 6% |
| 429 | Candies, chocolate covered, caramel with nuts | Sweets | 33.90 mg | 6% |
| 430 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 33.80 mg | 6% |
| 431 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 33.80 mg | 6% |
| 432 | Broccoli raab, cooked | Vegetables and Vegetable Products | 33.60 mg | 6% |
| 433 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 33.50 mg | 6% |
| 434 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 33.50 mg | 6% |
| 435 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 33.50 mg | 6% |
| 436 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 33.50 mg | 6% |
| 437 | Rice crackers | Snacks | 33.40 mg | 6% |
| 438 | Yogurt, Greek, vanilla, lowfat | Dairy and Egg Products | 33.40 mg | 6% |
| 439 | Fast foods, cheeseburger; single, regular patty, with condiments | Fast Foods | 33.40 mg | 6% |
| 440 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 33.40 mg | 6% |
| 441 | Beverages, Cocoa mix, powder | Beverages | 33.10 mg | 6% |
| 442 | Soup, egg drop, Chinese restaurant | Soups, Sauces, and Gravies | 33.00 mg | 6% |
| 443 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 33.00 mg | 6% |
| 444 | WENDY'S, french fries | Fast Foods | 33.00 mg | 6% |
| 445 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 32.90 mg | 6% |
| 446 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 32.90 mg | 6% |
| 447 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.90 mg | 6% |
| 448 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.90 mg | 6% |
| 449 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.80 mg | 6% |
| 450 | Salad dressing, ranch dressing, regular | Fats and Oils | 32.80 mg | 6% |
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