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 1–50 of 1,938 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Egg, chicken, yolk, dried | Dairy and Egg Products | 2403.30 mg | 437% |
| 2 | Egg, chicken, dried, whole | Dairy and Egg Products | 1266.70 mg | 230% |
| 3 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 820.20 mg | 149% |
| 4 | Salad dressing, french, commercial, regular | Fats and Oils | 406.00 mg | 74% |
| 5 | Vegetable oil, soybean lecithin | Fats and Oils | 350.00 mg | 64% |
| 6 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 317.10 mg | 58% |
| 7 | Plant-based beverage, protein powder, soy based, powder | Beverages | 312.90 mg | 57% |
| 8 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 301.70 mg | 55% |
| 9 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 293.80 mg | 53% |
| 10 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 293.80 mg | 53% |
| 11 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 266.90 mg | 49% |
| 12 | Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener | Beverages | 266.90 mg | 49% |
| 13 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 14 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 15 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 16 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 255.70 mg | 46% |
| 17 | Beverage, whey protein isolate, powder | Beverages | 225.00 mg | 41% |
| 18 | Whey, sweet, dry | Dairy and Egg Products | 225.00 mg | 41% |
| 19 | Whey, acid, dry | Dairy and Egg Products | 225.00 mg | 41% |
| 20 | Beverage, protein powder, whey based, powder | Beverages | 224.00 mg | 41% |
| 21 | Egg, chicken, whole, cooked, scrambled or omelet | Dairy and Egg Products | 221.00 mg | 40% |
| 22 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 201.70 mg | 37% |
| 23 | Soy flour, low fat | Legumes and Legume Products | 191.70 mg | 35% |
| 24 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 190.90 mg | 35% |
| 25 | Soy flour, full-fat, raw | Legumes and Legume Products | 190.60 mg | 35% |
| 26 | Fast foods, egg, scrambled | Fast Foods | 180.60 mg | 33% |
| 27 | Beverages, high protein powder | Beverages | 179.70 mg | 33% |
| 28 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 178.60 mg | 32% |
| 29 | Vermicelli, made from soy, dry | Legumes and Legume Products | 177.00 mg | 32% |
| 30 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 175.60 mg | 32% |
| 31 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 169.20 mg | 31% |
| 32 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 167.80 mg | 31% |
| 33 | Instant breakfast, powder, chocolate | Beverages | 148.40 mg | 27% |
| 34 | Meatless, bacon bits | Legumes and Legume Products | 134.80 mg | 25% |
| 35 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 128.40 mg | 23% |
| 36 | Soybean kernels, roasted, salted | Legumes and Legume Products | 124.30 mg | 23% |
| 37 | Spices, mustard seed, yellow | Spices and Herbs | 122.70 mg | 22% |
| 38 | Celery flakes, dried | Vegetables and Vegetable Products | 122.30 mg | 22% |
| 39 | Milk, dry whole | Dairy and Egg Products | 119.30 mg | 22% |
| 40 | Milk, dry, buttermilk, sweet cream | Dairy and Egg Products | 118.70 mg | 22% |
| 41 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 118.30 mg | 22% |
| 42 | Tea, instant, unsweetened, powder | Beverages | 118.30 mg | 22% |
| 43 | Egg substitute, powder | Dairy and Egg Products | 117.60 mg | 21% |
| 44 | Soybeans, dry, raw | Legumes and Legume Products | 115.90 mg | 21% |
| 45 | Hot chocolate, with aspartame, mix, powder | Beverages | 115.30 mg | 21% |
| 46 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 114.50 mg | 21% |
| 47 | Snacks, soy chips or crisps, salted | Snacks | 110.90 mg | 20% |
| 48 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 109.70 mg | 20% |
| 49 | Peanut flour, defatted, salted | Legumes and Legume Products | 108.70 mg | 20% |
| 50 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 106.70 mg | 19% |
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