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 2001–2050 of 2,788 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 10.40 mg | 2% |
| 2002 | Soup, cream, chicken, canned, condensed, reduced fat | Soups, Sauces and Gravies | 10.30 mg | 2% |
| 2003 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 10.30 mg | 2% |
| 2004 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 10.30 mg | 2% |
| 2005 | Sweets, jellies | Sweets | 10.30 mg | 2% |
| 2006 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 10.30 mg | 2% |
| 2007 | Soup, vegetable with beef broth, canned, condensed | Soups, Sauces and Gravies | 10.30 mg | 2% |
| 2008 | Soup, cream, chicken, canned, condensed | Soups, Sauces and Gravies | 10.30 mg | 2% |
| 2009 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 10.20 mg | 2% |
| 2010 | Sweets, jams and preserves | Sweets | 10.20 mg | 2% |
| 2011 | Raspberry, frozen, sweetened | Fruits and fruit juices | 10.20 mg | 2% |
| 2012 | Tangerine (mandarin), raw | Fruits and fruit juices | 10.20 mg | 2% |
| 2013 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 10.20 mg | 2% |
| 2014 | Indian, bread, naan, whole-wheat | Baked Products | 10.10 mg | 2% |
| 2015 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 10.10 mg | 2% |
| 2016 | Alcohol, beer, regular, (5% alcohol by volume) | Beverages | 10.10 mg | 2% |
| 2017 | Prune, dried, uncooked | Fruits and fruit juices | 10.10 mg | 2% |
| 2018 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 10.00 mg | 2% |
| 2019 | Candies, fudge, chocolate, homemade | Sweets | 10.00 mg | 2% |
| 2020 | Cookie, peanut butter, commercial | Baked Products | 10.00 mg | 2% |
| 2021 | Cookie, brownie, commercial | Baked Products | 10.00 mg | 2% |
| 2022 | Coffee, instant, with sugar, French flavour, powder | Beverages | 10.00 mg | 2% |
| 2023 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 10.00 mg | 2% |
| 2024 | Soup, vegetable with beef (and barley), canned, condensed | Soups, Sauces and Gravies | 10.00 mg | 2% |
| 2025 | Babyfood, dinner, jarred or frozen, beef with vegetables, all stages | Babyfoods | 9.90 mg | 2% |
| 2026 | Mozzarella sticks, fried | Mixed Dishes | 9.90 mg | 2% |
| 2027 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 2028 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 2029 | Date, medjool | Fruits and fruit juices | 9.90 mg | 2% |
| 2030 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 2031 | Carrot juice, canned | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 2032 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 2033 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 9.90 mg | 2% |
| 2034 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 9.80 mg | 2% |
| 2035 | Bagel, whole-wheat (multigrain) | Baked Products | 9.80 mg | 2% |
| 2036 | Sweets, topping, strawberry | Sweets | 9.80 mg | 2% |
| 2037 | Pumpkin, canned | Vegetables and Vegetable Products | 9.80 mg | 2% |
| 2038 | Banana, raw | Fruits and fruit juices | 9.80 mg | 2% |
| 2039 | Breadfruit, raw | Fruits and fruit juices | 9.80 mg | 2% |
| 2040 | Soup, chicken rice, canned, condensed | Soups, Sauces and Gravies | 9.80 mg | 2% |
| 2041 | Babyfood, dinner, jarred or frozen, chicken with vegetables, all stages | Babyfoods | 9.70 mg | 2% |
| 2042 | Soup, cream, mushroom, canned, condensed, reduced fat | Soups, Sauces and Gravies | 9.70 mg | 2% |
| 2043 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 9.70 mg | 2% |
| 2044 | Soup, beef and mushroom, low sodium, chunky style | Soups, Sauces and Gravies | 9.70 mg | 2% |
| 2045 | Soup, cream, mushroom, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 9.70 mg | 2% |
| 2046 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 9.70 mg | 2% |
| 2047 | Soup, cream, mushroom, canned, condensed | Soups, Sauces and Gravies | 9.70 mg | 2% |
| 2048 | Cracker, standard snack-type | Baked Products | 9.60 mg | 2% |
| 2049 | Ravioli, cheese-filled, canned | Mixed Dishes | 9.50 mg | 2% |
| 2050 | Raspberry, wild, raw | Fruits and fruit juices | 9.50 mg | 2% |
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