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 51–100 of 4,448 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Fish, whitefish, dried (Alaska Native) | American Indian/Alaska Native Foods | 205.60 mg | 37% |
| 52 | Caribou, rump meat, half dried (Alaska Native) | American Indian/Alaska Native Foods | 202.70 mg | 37% |
| 53 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 201.70 mg | 37% |
| 54 | Beef, variety meats and by-products, tripe, raw | Beef Products | 194.80 mg | 35% |
| 55 | Pork, fresh, variety meats and by-products, stomach, raw | Pork Products | 194.80 mg | 35% |
| 56 | Chicken, liver, all classes, raw | Poultry Products | 194.40 mg | 35% |
| 57 | Soy flour, low-fat | Legumes and Legume Products | 191.70 mg | 35% |
| 58 | Soy protein isolate, potassium type | Legumes and Legume Products | 190.90 mg | 35% |
| 59 | Soy protein isolate | Legumes and Legume Products | 190.90 mg | 35% |
| 60 | Soy flour, full-fat, raw | Legumes and Legume Products | 190.60 mg | 35% |
| 61 | Fast foods, egg, scrambled | Fast Foods | 180.60 mg | 33% |
| 62 | Beverages, nutritional shake mix, high protein, powder | Beverages | 179.70 mg | 33% |
| 63 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 178.60 mg | 32% |
| 64 | Chicken, broilers or fryers, giblets, cooked, simmered | Poultry Products | 178.10 mg | 32% |
| 65 | Vermicelli, made from soy | Legumes and Legume Products | 177.00 mg | 32% |
| 66 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 175.60 mg | 32% |
| 67 | Turkey, all classes, heart, cooked, simmered | Poultry Products | 172.50 mg | 31% |
| 68 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 169.20 mg | 31% |
| 69 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 169.20 mg | 31% |
| 70 | Milk, dry, nonfat, instant, without added vitamin A and vitamin D | Dairy and Egg Products | 167.80 mg | 31% |
| 71 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 167.80 mg | 31% |
| 72 | Snacks, pork skins, plain | Snacks | 164.50 mg | 30% |
| 73 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | Breakfast Cereals | 162.90 mg | 30% |
| 74 | Turkey, whole, giblets, raw | Poultry Products | 160.00 mg | 29% |
| 75 | Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled | Lamb, Veal, and Game Products | 159.90 mg | 29% |
| 76 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 156.90 mg | 29% |
| 77 | Turkey, whole, giblets, cooked, simmered | Poultry Products | 155.60 mg | 28% |
| 78 | Beef, variety meats and by-products, tongue, cooked, simmered | Beef Products | 155.00 mg | 28% |
| 79 | Veal, loin, chop, separable lean only, cooked, grilled | Lamb, Veal, and Game Products | 150.00 mg | 27% |
| 80 | Beverage, instant breakfast powder, chocolate, not reconstituted | Dairy and Egg Products | 148.40 mg | 27% |
| 81 | Veal, foreshank, osso buco, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 146.80 mg | 27% |
| 82 | Veal, leg (top round), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 141.20 mg | 26% |
| 83 | POPEYES, Fried Chicken, Mild, Wing, meat only, skin and breading removed | Fast Foods | 141.20 mg | 26% |
| 84 | Veal, foreshank, osso buco, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 140.00 mg | 25% |
| 85 | Veal, loin, chop, separable lean and fat, cooked, grilled | Lamb, Veal, and Game Products | 139.00 mg | 25% |
| 86 | Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil | Pork Products | 138.90 mg | 25% |
| 87 | Veal, shoulder, blade chop, separable lean only, cooked, grilled | Lamb, Veal, and Game Products | 137.80 mg | 25% |
| 88 | Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 137.60 mg | 25% |
| 89 | Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 137.60 mg | 25% |
| 90 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 135.70 mg | 25% |
| 91 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 135.70 mg | 25% |
| 92 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 135.70 mg | 25% |
| 93 | Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 135.40 mg | 25% |
| 94 | Bacon bits, meatless | Legumes and Legume Products | 134.80 mg | 25% |
| 95 | Game meat, deer, shoulder clod, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 134.10 mg | 24% |
| 96 | Veal, rib, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 133.60 mg | 24% |
| 97 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 133.00 mg | 24% |
| 98 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 132.20 mg | 24% |
| 99 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 132.00 mg | 24% |
| 100 | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 131.80 mg | 24% |
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