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 2301–2350 of 4,448 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.10 mg | 5% |
| 2302 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 26.10 mg | 5% |
| 2303 | Ice cream, soft serve, chocolate | Dairy and Egg Products | 26.00 mg | 5% |
| 2304 | Ice creams, regular, low carbohydrate, vanilla | Sweets | 26.00 mg | 5% |
| 2305 | Candies, sugar-coated almonds | Sweets | 26.00 mg | 5% |
| 2306 | Ice creams, french vanilla, soft-serve | Sweets | 26.00 mg | 5% |
| 2307 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 26.00 mg | 5% |
| 2308 | Ice creams, vanilla | Sweets | 26.00 mg | 5% |
| 2309 | Ice creams, vanilla, rich | Sweets | 26.00 mg | 5% |
| 2310 | Ice creams, vanilla, light | Sweets | 26.00 mg | 5% |
| 2311 | Fast foods, taco with beef, cheese and lettuce, soft | Fast Foods | 25.90 mg | 5% |
| 2312 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.90 mg | 5% |
| 2313 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.90 mg | 5% |
| 2314 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 25.80 mg | 5% |
| 2315 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 25.80 mg | 5% |
| 2316 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 25.80 mg | 5% |
| 2317 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 25.70 mg | 5% |
| 2318 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 25.70 mg | 5% |
| 2319 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 25.70 mg | 5% |
| 2320 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 25.70 mg | 5% |
| 2321 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 25.70 mg | 5% |
| 2322 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 25.60 mg | 5% |
| 2323 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 25.60 mg | 5% |
| 2324 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 25.60 mg | 5% |
| 2325 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 25.60 mg | 5% |
| 2326 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 25.60 mg | 5% |
| 2327 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 25.60 mg | 5% |
| 2328 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 25.50 mg | 5% |
| 2329 | Fast Food, Pizza Chain, 14" pizza, sausage topping, thick crust | Fast Foods | 25.50 mg | 5% |
| 2330 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust | Fast Foods | 25.40 mg | 5% |
| 2331 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 2332 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 25.40 mg | 5% |
| 2333 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 2334 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.40 mg | 5% |
| 2335 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 25.30 mg | 5% |
| 2336 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 25.30 mg | 5% |
| 2337 | Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D | Dairy and Egg Products | 25.20 mg | 5% |
| 2338 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 25.00 mg | 5% |
| 2339 | Shortening, household, lard and vegetable oil | Fats and Oils | 25.00 mg | 5% |
| 2340 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 5% |
| 2341 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 25.00 mg | 5% |
| 2342 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 24.90 mg | 5% |
| 2343 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thick crust | Fast Foods | 24.80 mg | 5% |
| 2344 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.80 mg | 5% |
| 2345 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.80 mg | 5% |
| 2346 | Candies, confectioner's coating, yogurt | Sweets | 24.80 mg | 5% |
| 2347 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 24.70 mg | 4% |
| 2348 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 24.70 mg | 4% |
| 2349 | Spices, cumin seed | Spices and Herbs | 24.70 mg | 4% |
| 2350 | Spices, celery seed | Spices and Herbs | 24.70 mg | 4% |
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