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 1–50 of 7,278 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1 | Egg, yolk, dried | Dairy and Egg Products | 2403.30 mg | 437% | USDA_SR |
| 2 | Egg, chicken, yolk, dried | Dairy and Egg Products | 2403.30 mg | 437% | CNF |
| 3 | Egg, whole, dried | Dairy and Egg Products | 1266.70 mg | 230% | USDA_SR |
| 4 | Egg, chicken, dried, whole | Dairy and Egg Products | 1266.70 mg | 230% | CNF |
| 5 | Egg, yolk, raw, fresh | Dairy and Egg Products | 820.20 mg | 149% | USDA_SR |
| 6 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 820.20 mg | 149% | CNF |
| 7 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 705.00 mg | 128% | USDA_SR |
| 8 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 669.30 mg | 122% | USDA_SR |
| 9 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 639.30 mg | 116% | USDA_SR |
| 10 | Beef, variety meats and by-products, kidneys, cooked, simmered | Beef Products | 513.20 mg | 93% | USDA_SR |
| 11 | Beef, kidney, simmered | Beef Products | 513.20 mg | 93% | CNF |
| 12 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 490.90 mg | 89% | USDA_SR |
| 13 | Beef, variety meats and by-products, brain, cooked, simmered | Beef Products | 490.90 mg | 89% | USDA_SR |
| 14 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 490.90 mg | 89% | CNF |
| 15 | Beef, brain, simmered | Beef Products | 490.90 mg | 89% | CNF |
| 16 | Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered | Pork Products | 471.00 mg | 86% | USDA_SR |
| 17 | Pork, intestine (chitterlings), simmered | Pork Products | 471.00 mg | 86% | CNF |
| 18 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 426.00 mg | 77% | USDA_SR |
| 19 | Beef, liver, braised | Beef Products | 426.00 mg | 77% | CNF |
| 20 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 418.20 mg | 76% | USDA_SR |
| 21 | Beef, liver, pan-fried | Beef Products | 418.20 mg | 76% | CNF |
| 22 | Veal, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 411.00 mg | 75% | USDA_SR |
| 23 | Veal, liver, pan-fried | Lamb, Veal and Game | 411.00 mg | 75% | CNF |
| 24 | Salad dressing, french, commercial, regular | Fats and Oils | 406.00 mg | 74% | CNF |
| 25 | Veal, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 398.90 mg | 73% | USDA_SR |
| 26 | Veal, liver, braised | Lamb, Veal and Game | 398.90 mg | 73% | CNF |
| 27 | Oil, soybean lecithin | Fats and Oils | 350.00 mg | 64% | USDA_SR |
| 28 | Vegetable oil, soybean lecithin | Fats and Oils | 350.00 mg | 64% | CNF |
| 29 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 335.40 mg | 61% | USDA_SR |
| 30 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 335.40 mg | 61% | CNF |
| 31 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 335.00 mg | 61% | USDA_FF |
| 32 | Beef, variety meats and by-products, liver, raw | Beef Products | 333.30 mg | 61% | USDA_SR |
| 33 | Beef, liver, raw | Beef Products | 333.30 mg | 61% | CNF |
| 34 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 326.80 mg | 59% | USDA_SR |
| 35 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 326.80 mg | 59% | CNF |
| 36 | Egg, whole, cooked, fried | Dairy and Egg Products | 317.10 mg | 58% | USDA_SR |
| 37 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 317.10 mg | 58% | CNF |
| 38 | Beverages, Protein powder soy based | Beverages | 312.90 mg | 57% | USDA_SR |
| 39 | Plant-based beverage, protein powder, soy based, powder | Beverages | 312.90 mg | 57% | CNF |
| 40 | Veal, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 310.00 mg | 56% | USDA_SR |
| 41 | Veal, liver, raw | Lamb, Veal and Game | 310.00 mg | 56% | CNF |
| 42 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 301.70 mg | 55% | CNF |
| 43 | Egg, whole, raw, frozen, salted, pasteurized | Dairy and Egg Products | 297.00 mg | 54% | USDA_SR |
| 44 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 293.80 mg | 53% | USDA_SR |
| 45 | Egg, whole, raw, fresh | Dairy and Egg Products | 293.80 mg | 53% | USDA_SR |
| 46 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 293.80 mg | 53% | CNF |
| 47 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 293.80 mg | 53% | CNF |
| 48 | Fish, cod, Atlantic, dried and salted | Finfish and Shellfish Products | 291.30 mg | 53% | USDA_SR |
| 49 | Fish, cod (scrod), atlantic, dried and salted | Finfish and Shellfish Products | 291.30 mg | 53% | CNF |
| 50 | Chicken, liver, all classes, cooked, simmered | Poultry Products | 290.00 mg | 53% | USDA_SR |
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