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 5401–5450 of 7,278 foods

#	Food	Category	Per 100 g	% DV	Source
5401	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	10.40 mg	2%	CNF
5402	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	10.40 mg	2%	CNF
5403	Tomato, red, ripe, canned, stewed	Vegetables and Vegetable Products	10.40 mg	2%	CNF
5404	Seaweed, dulse (laver, nori), raw	Vegetables and Vegetable Products	10.40 mg	2%	CNF
5405	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	10.40 mg	2%	CNF
5406	Lasagna, cheese, frozen, prepared	Meals, Entrees, and Side Dishes	10.30 mg	2%	USDA_SR
5407	Soup, vegetable with beef broth, canned, condensed	Soups, Sauces, and Gravies	10.30 mg	2%	USDA_SR
5408	Soup, cream of chicken, canned, condensed	Soups, Sauces, and Gravies	10.30 mg	2%	USDA_SR
5409	Jellies	Sweets	10.30 mg	2%	USDA_SR
5410	Olives, ripe, canned (small-extra large)	Fruits and Fruit Juices	10.30 mg	2%	USDA_SR
5411	Lasagna, cheese, frozen, unprepared	Meals, Entrees, and Side Dishes	10.30 mg	2%	USDA_SR
5412	Soup, cream, chicken, canned, condensed, reduced fat	Soups, Sauces and Gravies	10.30 mg	2%	CNF
5413	Lasagna, cheese, frozen, unprepared	Mixed Dishes	10.30 mg	2%	CNF
5414	Lasagna, cheese, frozen, prepared	Mixed Dishes	10.30 mg	2%	CNF
5415	Sweets, jellies	Sweets	10.30 mg	2%	CNF
5416	Olive, ripe, canned, small to extra large	Fruits and fruit juices	10.30 mg	2%	CNF
5417	Soup, vegetable with beef broth, canned, condensed	Soups, Sauces and Gravies	10.30 mg	2%	CNF
5418	Soup, cream, chicken, canned, condensed	Soups, Sauces and Gravies	10.30 mg	2%	CNF
5419	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	10.20 mg	2%	USDA_SR
5420	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	10.20 mg	2%	USDA_SR
5421	Babyfood, corn and sweet potatoes, strained	Baby Foods	10.20 mg	2%	USDA_SR
5422	Boysenberries, frozen, unsweetened	Fruits and Fruit Juices	10.20 mg	2%	USDA_SR
5423	Soup, chunky beef, canned, ready-to-serve	Soups, Sauces, and Gravies	10.20 mg	2%	USDA_SR
5424	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	Fats and Oils	10.20 mg	2%	USDA_SR
5425	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	Fats and Oils	10.20 mg	2%	USDA_SR
5426	Jams and preserves	Sweets	10.20 mg	2%	USDA_SR
5427	Tangerines, (mandarin oranges), raw	Fruits and Fruit Juices	10.20 mg	2%	USDA_SR
5428	Wild rice, cooked	Cereal Grains and Pasta	10.20 mg	2%	USDA_SR
5429	Raspberries, frozen, red, sweetened	Fruits and Fruit Juices	10.20 mg	2%	USDA_SR
5430	Grains, rice, wild, cooked	Cereals, Grains and Pasta	10.20 mg	2%	CNF
5431	Sweets, jams and preserves	Sweets	10.20 mg	2%	CNF
5432	Raspberry, frozen, sweetened	Fruits and fruit juices	10.20 mg	2%	CNF
5433	Tangerine (mandarin), raw	Fruits and fruit juices	10.20 mg	2%	CNF
5434	Boysenberry, frozen, unsweetened	Fruits and fruit juices	10.20 mg	2%	CNF
5435	Malt beverage, includes non-alcoholic beer	Beverages	10.10 mg	2%	USDA_SR
5436	Bread, naan, whole wheat, commercially prepared, refrigerated	Baked Products	10.10 mg	2%	USDA_SR
5437	Alcoholic beverages, beer, higher alcohol	Beverages	10.10 mg	2%	USDA_SR
5438	Alcoholic beverage, beer, regular, all	Beverages	10.10 mg	2%	USDA_SR
5439	Plums, dried (prunes), uncooked	Fruits and Fruit Juices	10.10 mg	2%	USDA_SR
5440	Babyfood, rice and apples, dry	Baby Foods	10.10 mg	2%	USDA_SR
5441	Indian, bread, naan, whole-wheat	Baked Products	10.10 mg	2%	CNF
5442	Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume)	Beverages	10.10 mg	2%	CNF
5443	Alcohol, beer, regular, (5% alcohol by volume)	Beverages	10.10 mg	2%	CNF
5444	Prune, dried, uncooked	Fruits and fruit juices	10.10 mg	2%	CNF
5445	Babyfood, vegetable, green beans and potatoes	Baby Foods	10.00 mg	2%	USDA_SR
5446	Cookies, peanut butter, commercially prepared, regular	Baked Products	10.00 mg	2%	USDA_SR
5447	Cookies, brownies, commercially prepared	Baked Products	10.00 mg	2%	USDA_SR
5448	Infant formula, PBM PRODUCTS, store brand, ready-to-feed	Baby Foods	10.00 mg	2%	USDA_SR
5449	Soup, vegetable beef, canned, condensed	Soups, Sauces, and Gravies	10.00 mg	2%	USDA_SR
5450	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	10.00 mg	2%	USDA_SR

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Foods high in Choline

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