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 1–25 of 25 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 335.00 mg | 61% |
| 2 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 60.80 mg | 11% |
| 3 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 52.00 mg | 9% |
| 4 | Hummus, commercial | Legumes and Legume Products | 46.60 mg | 8% |
| 5 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 39.60 mg | 7% |
| 6 | Bread, whole-wheat, commercially prepared | Baked Products | 27.20 mg | 5% |
| 7 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 19.20 mg | 3% |
| 8 | Cheese, dry white, queso seco | Dairy and Egg Products | 18.40 mg | 3% |
| 9 | Cheese, dry white, queso seco | Dairy and Egg Products | 18.40 mg | 3% |
| 10 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 18.20 mg | 3% |
| 11 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 18.20 mg | 3% |
| 12 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 18.20 mg | 3% |
| 13 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 18.20 mg | 3% |
| 14 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 17.80 mg | 3% |
| 15 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 17.80 mg | 3% |
| 16 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 17.40 mg | 3% |
| 17 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 17.40 mg | 3% |
| 18 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 15.10 mg | 3% |
| 19 | Cheese, parmesan, grated | Dairy and Egg Products | 14.10 mg | 3% |
| 20 | Cheese, swiss | Dairy and Egg Products | 13.80 mg | 3% |
| 21 | Cheese, swiss | Dairy and Egg Products | 13.80 mg | 3% |
| 22 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 13.50 mg | 2% |
| 23 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 10.70 mg | 2% |
| 24 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 9.80 mg | 2% |
| 25 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 1.60 mg | 0% |
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