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 1351–1400 of 2,788 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Snacks, corn-based, extruded, onion | Snacks | 21.30 mg | 4% |
| 1352 | Taro, cooked | Vegetables and Vegetable Products | 21.30 mg | 4% |
| 1353 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 21.20 mg | 4% |
| 1354 | Snacks, popcorn, air-popped | Snacks | 21.20 mg | 4% |
| 1355 | Refried beans, canned | Legumes and Legume Products | 21.20 mg | 4% |
| 1356 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1357 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1358 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1359 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1360 | Taro leaves, steamed | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1361 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1362 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1363 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1364 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1365 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1366 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 21.00 mg | 4% |
| 1367 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 20.90 mg | 4% |
| 1368 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 20.90 mg | 4% |
| 1369 | Candies, bars, Twix, caramel cookie | Sweets | 20.90 mg | 4% |
| 1370 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 20.90 mg | 4% |
| 1371 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 20.80 mg | 4% |
| 1372 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 20.80 mg | 4% |
| 1373 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 20.80 mg | 4% |
| 1374 | Spices, pumpkin pie spice | Spices and Herbs | 20.80 mg | 4% |
| 1375 | Salad dressing, honey mustard, regular | Fats and Oils | 20.70 mg | 4% |
| 1376 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 20.70 mg | 4% |
| 1377 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 20.60 mg | 4% |
| 1378 | Grains, rye flour, medium | Cereals, Grains and Pasta | 20.60 mg | 4% |
| 1379 | Snacks, corn nuts, plain | Snacks | 20.60 mg | 4% |
| 1380 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 20.60 mg | 4% |
| 1381 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 20.40 mg | 4% |
| 1382 | Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies | Sweets | 20.40 mg | 4% |
| 1383 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 20.40 mg | 4% |
| 1384 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 20.40 mg | 4% |
| 1385 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 20.30 mg | 4% |
| 1386 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 20.30 mg | 4% |
| 1387 | Bread, protein (includes gluten), toasted | Baked Products | 20.30 mg | 4% |
| 1388 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 20.30 mg | 4% |
| 1389 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 20.30 mg | 4% |
| 1390 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 20.20 mg | 4% |
| 1391 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 20.20 mg | 4% |
| 1392 | Cracker, crispbread, rye | Baked Products | 20.20 mg | 4% |
| 1393 | Chili with beans, canned | Legumes and Legume Products | 20.20 mg | 4% |
| 1394 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 20.10 mg | 4% |
| 1395 | Candies, Rolo Caramels in milk chocolate | Sweets | 20.10 mg | 4% |
| 1396 | Danish pastry, cheese | Baked Products | 20.10 mg | 4% |
| 1397 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 20.00 mg | 4% |
| 1398 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 20.00 mg | 4% |
| 1399 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 20.00 mg | 4% |
| 1400 | Cracker, rye, wafers, plain | Baked Products | 20.00 mg | 4% |
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