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 2,638 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Egg, yolk, dried | Dairy and Egg Products | 2403.30 mg | 437% |
| 2 | Egg, whole, dried | Dairy and Egg Products | 1266.70 mg | 230% |
| 3 | Egg, yolk, raw, fresh | Dairy and Egg Products | 820.20 mg | 149% |
| 4 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 705.00 mg | 128% |
| 5 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 669.30 mg | 122% |
| 6 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 639.30 mg | 116% |
| 7 | Oil, soybean lecithin | Fats and Oils | 350.00 mg | 64% |
| 8 | Egg, whole, cooked, fried | Dairy and Egg Products | 317.10 mg | 58% |
| 9 | Beverages, Protein powder soy based | Beverages | 312.90 mg | 57% |
| 10 | Egg, whole, raw, frozen, salted, pasteurized | Dairy and Egg Products | 297.00 mg | 54% |
| 11 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 293.80 mg | 53% |
| 12 | Egg, whole, raw, fresh | Dairy and Egg Products | 293.80 mg | 53% |
| 13 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 268.30 mg | 49% |
| 14 | Beverages, chocolate powder, no sugar added | Beverages | 266.90 mg | 49% |
| 15 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | Dairy and Egg Products | 266.90 mg | 49% |
| 16 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 17 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 18 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 19 | Eggs, scrambled, frozen mixture | Dairy and Egg Products | 255.70 mg | 46% |
| 20 | Egg, whole, cooked, omelet | Dairy and Egg Products | 247.60 mg | 45% |
| 21 | Egg, whole, cooked, poached | Dairy and Egg Products | 234.10 mg | 43% |
| 22 | Beverages, Whey protein powder isolate | Beverages | 225.00 mg | 41% |
| 23 | Whey, sweet, dried | Dairy and Egg Products | 225.00 mg | 41% |
| 24 | Whey, acid, dried | Dairy and Egg Products | 225.00 mg | 41% |
| 25 | Beverages, Protein powder whey based | Beverages | 224.00 mg | 41% |
| 26 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 221.00 mg | 40% |
| 27 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 201.70 mg | 37% |
| 28 | Soy flour, low-fat | Legumes and Legume Products | 191.70 mg | 35% |
| 29 | Soy protein isolate, potassium type | Legumes and Legume Products | 190.90 mg | 35% |
| 30 | Soy protein isolate | Legumes and Legume Products | 190.90 mg | 35% |
| 31 | Soy flour, full-fat, raw | Legumes and Legume Products | 190.60 mg | 35% |
| 32 | Fast foods, egg, scrambled | Fast Foods | 180.60 mg | 33% |
| 33 | Beverages, nutritional shake mix, high protein, powder | Beverages | 179.70 mg | 33% |
| 34 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 178.60 mg | 32% |
| 35 | Vermicelli, made from soy | Legumes and Legume Products | 177.00 mg | 32% |
| 36 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 175.60 mg | 32% |
| 37 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 169.20 mg | 31% |
| 38 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 169.20 mg | 31% |
| 39 | Milk, dry, nonfat, instant, without added vitamin A and vitamin D | Dairy and Egg Products | 167.80 mg | 31% |
| 40 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 167.80 mg | 31% |
| 41 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | Breakfast Cereals | 162.90 mg | 30% |
| 42 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 156.90 mg | 29% |
| 43 | Beverage, instant breakfast powder, chocolate, not reconstituted | Dairy and Egg Products | 148.40 mg | 27% |
| 44 | Bacon bits, meatless | Legumes and Legume Products | 134.80 mg | 25% |
| 45 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 128.40 mg | 23% |
| 46 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 128.30 mg | 23% |
| 47 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 124.30 mg | 23% |
| 48 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 124.00 mg | 23% |
| 49 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 123.00 mg | 22% |
| 50 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 123.00 mg | 22% |
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