Foods high in Choline

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.

FDA daily value: 550 mg

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Showing 5101–5150 of 7,278 foods

#	Food	Category	Per 100 g	% DV	Source
5101	Popcorn, sugar syrup/caramel, fat-free	Snacks	12.60 mg	2%	USDA_SR
5102	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Snacks	12.60 mg	2%	USDA_SR
5103	Snacks, popcorn, sugar syrup/caramel, fat free	Snacks	12.60 mg	2%	CNF
5104	Potato, Russet, flesh and skin, raw	Vegetables and Vegetable Products	12.60 mg	2%	CNF
5105	Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat	Snacks	12.60 mg	2%	CNF
5106	Babyfood, vegetable, butternut squash and corn	Baby Foods	12.50 mg	2%	USDA_SR
5107	Ravioli, meat-filled, with tomato sauce or meat sauce, canned	Meals, Entrees, and Side Dishes	12.50 mg	2%	USDA_SR
5108	Cheese, fresh, queso fresco	Dairy and Egg Products	12.50 mg	2%	USDA_SR
5109	Catsup, low sodium	Vegetables and Vegetable Products	12.50 mg	2%	USDA_SR
5110	Catsup	Vegetables and Vegetable Products	12.50 mg	2%	USDA_SR
5111	Ravioli, meat-filled, with tomato or meat sauce, canned	Mixed Dishes	12.50 mg	2%	CNF
5112	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	12.50 mg	2%	CNF
5113	Tomato ketchup (catsup)	Vegetables and Vegetable Products	12.50 mg	2%	CNF
5114	Margarine-like spread with yogurt, approximately 40% fat, tub, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
5115	Margarine, regular, 80% fat, composite, stick, without salt	Fats and Oils	12.40 mg	2%	USDA_SR
5116	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
5117	Chicken pot pie, frozen entree, prepared	Meals, Entrees, and Side Dishes	12.40 mg	2%	USDA_SR
5118	Formulated bar, high fiber, chewy, oats and chocolate	Snacks	12.40 mg	2%	USDA_SR
5119	Margarine-like, vegetable oil spread, 20% fat, without salt	Fats and Oils	12.40 mg	2%	USDA_SR
5120	Margarine-like, vegetable oil spread, 20% fat, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
5121	Margarine-like spread with yogurt, 70% fat, stick, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
5122	Margarine-like, vegetable oil spread, fat free, liquid, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
5123	Margarine, regular, 80% fat, composite, tub, without salt	Fats and Oils	12.40 mg	2%	USDA_SR
5124	Margarine-like, vegetable oil spread, 60% fat, stick, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
5125	Margarine, regular, 80% fat, composite, tub, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
5126	Margarine, regular, 80% fat, composite, stick, with salt	Fats and Oils	12.40 mg	2%	USDA_SR
5127	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
5128	Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
5129	Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
5130	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
5131	Margarine,spread, 35-39% fat, tub	Fats and Oils	12.40 mg	2%	USDA_SR
5132	Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
5133	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	Fats and Oils	12.40 mg	2%	USDA_SR
5134	Margarine-like, vegetable oil spread, stick or tub, sweetened	Fats and Oils	12.40 mg	2%	USDA_SR
5135	Granola bar, chewy, high fibre, oats and chocolate	Baked Products	12.40 mg	2%	CNF
5136	Margarine, tub, hydrogenated, canola oil	Fats and Oils	12.40 mg	2%	CNF
5137	Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat	Fats and Oils	12.40 mg	2%	CNF
5138	Margarine, tub, non-hydrogenated, canola and olive oil	Fats and Oils	12.40 mg	2%	CNF
5139	Margarine, tub, non-hydrogenated, canola and fish oil	Fats and Oils	12.40 mg	2%	CNF
5140	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan	Fats and Oils	12.40 mg	2%	CNF
5141	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted	Fats and Oils	12.40 mg	2%	CNF
5142	Margarine, tub, non-hydrogenated, canola oil, with plant sterols	Fats and Oils	12.40 mg	2%	CNF
5143	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil)	Fats and Oils	12.40 mg	2%	CNF
5144	Margarine, tub, non-hydrogenated, soybean oil	Fats and Oils	12.40 mg	2%	CNF
5145	Margarine, stick, palm and soybean oils	Fats and Oils	12.40 mg	2%	CNF
5146	Margarine, stick, canola and/or soybean oil	Fats and Oils	12.40 mg	2%	CNF
5147	Chicken pot pie, frozen, prepared	Mixed Dishes	12.40 mg	2%	CNF
5148	Cookies, graham crackers, plain or honey, lowfat	Baked Products	12.30 mg	2%	USDA_SR
5149	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	12.30 mg	2%	USDA_SR
5150	Lasagna, Vegetable, frozen, baked	Meals, Entrees, and Side Dishes	12.30 mg	2%	USDA_SR

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Foods high in Choline

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