Foods high in Choline (Canadian (CNF))

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 1951–2000 of 2,788 foods

#	Food	Category	Per 100 g	% DV
1951	Sweets, cocoa, powder, unsweetened, dutch process	Sweets	11.40 mg	2%
1952	Okra (gumbo), frozen, unprepared	Vegetables and Vegetable Products	11.40 mg	2%
1953	Soup, beef and vegetable, ready-to-serve	Soups, Sauces and Gravies	11.40 mg	2%
1954	Soup, cream, onion, canned, condensed	Soups, Sauces and Gravies	11.40 mg	2%
1955	Basil, fresh	Spices and Herbs	11.40 mg	2%
1956	Soy flour, defatted	Legumes and Legume Products	11.30 mg	2%
1957	Shallot, raw	Vegetables and Vegetable Products	11.30 mg	2%
1958	Spices, pepper, black	Spices and Herbs	11.30 mg	2%
1959	Soup, chicken noodle, canned, condensed, reduced sodium	Soups, Sauces and Gravies	11.20 mg	2%
1960	Grains, millet, cooked	Cereals, Grains and Pasta	11.20 mg	2%
1961	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	11.20 mg	2%
1962	Soup, chicken noodle, canned, condensed	Soups, Sauces and Gravies	11.20 mg	2%
1963	Okra (gumbo), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	11.10 mg	2%
1964	Grains, wheat flour, white, tortilla mix	Cereals, Grains and Pasta	11.10 mg	2%
1965	Turnip, raw	Vegetables and Vegetable Products	11.10 mg	2%
1966	Pepper, hot chili, red or green, raw	Vegetables and Vegetable Products	11.10 mg	2%
1967	Okra (gumbo), frozen, boiled, drained	Vegetables and Vegetable Products	11.10 mg	2%
1968	Raisin, seedless (sultana)	Fruits and fruit juices	11.10 mg	2%
1969	Raisin, golden seedless	Fruits and fruit juices	11.10 mg	2%
1970	Sauce, cocktail, ready-to-serve	Soups, Sauces and Gravies	11.00 mg	2%
1971	Potato, white, flesh and skin, raw	Vegetables and Vegetable Products	11.00 mg	2%
1972	Biscuit, plain/buttermilk, dry mix, unprepared	Baked Products	11.00 mg	2%
1973	Spices, cinnamon, ground	Spices and Herbs	11.00 mg	2%
1974	Sweets, confectioner's coating / chips, butterscotch	Sweets	10.90 mg	2%
1975	Potato, mashed, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	10.90 mg	2%
1976	Radicchio, raw	Vegetables and Vegetable Products	10.90 mg	2%
1977	Sweet potato, boiled without skin, with salt	Vegetables and Vegetable Products	10.80 mg	2%
1978	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt	Vegetables and Vegetable Products	10.80 mg	2%
1979	Grains, rye flour, light	Cereals, Grains and Pasta	10.80 mg	2%
1980	Cracker, matzo, plain	Baked Products	10.80 mg	2%
1981	Cookie, sugar, commercial	Baked Products	10.80 mg	2%
1982	Sweet potato, boiled without skin	Vegetables and Vegetable Products	10.80 mg	2%
1983	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained	Vegetables and Vegetable Products	10.80 mg	2%
1984	Pasta, spaghetti, whole-wheat, cooked	Cereals, Grains and Pasta	10.70 mg	2%
1985	Pasta, macaroni (elbow), whole wheat, cooked	Cereals, Grains and Pasta	10.70 mg	2%
1986	Cake mix, gingerbread, dry, unprepared	Baked Products	10.70 mg	2%
1987	Onion rings, breaded, par fried, frozen, heated in oven	Vegetables and Vegetable Products	10.70 mg	2%
1988	Cabbage, raw	Vegetables and Vegetable Products	10.70 mg	2%
1989	Cinnamon bun, with icing (honey bun)	Baked Products	10.60 mg	2%
1990	Squash, winter, all varieties, baked, with salt	Vegetables and Vegetable Products	10.60 mg	2%
1991	Squash, winter, all varieties, baked	Vegetables and Vegetable Products	10.60 mg	2%
1992	Dessert topping (non dairy), powdered, prepared with whole milk	Dairy and Egg Products	10.60 mg	2%
1993	Spaghetti, with meatballs in tomato sauce, canned	Mixed Dishes	10.50 mg	2%
1994	Cookie, chocolate chip, commercial, regular, higher fat	Baked Products	10.50 mg	2%
1995	Cracker, multigrain	Baked Products	10.40 mg	2%
1996	Dessert, frozen, ice cream, soft serve, chocolate, light	Sweets	10.40 mg	2%
1997	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	10.40 mg	2%
1998	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	10.40 mg	2%
1999	Tomato, red, ripe, canned, stewed	Vegetables and Vegetable Products	10.40 mg	2%
2000	Seaweed, dulse (laver, nori), raw	Vegetables and Vegetable Products	10.40 mg	2%

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Foods high in Choline (Canadian (CNF))

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