Foods high in Choline

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 101–150 of 7,278 foods

#	Food	Category	Per 100 g	% DV	Source
101	Chicken, liver, all classes, raw	Poultry Products	194.40 mg	35%	USDA_SR
102	Chicken, broiler, liver, raw	Poultry Products	194.40 mg	35%	CNF
103	Soy flour, low-fat	Legumes and Legume Products	191.70 mg	35%	USDA_SR
104	Soy flour, low fat	Legumes and Legume Products	191.70 mg	35%	CNF
105	Soy protein isolate, potassium type	Legumes and Legume Products	190.90 mg	35%	USDA_SR
106	Soy protein isolate	Legumes and Legume Products	190.90 mg	35%	USDA_SR
107	Soy protein isolate (prepared with sodium)	Legumes and Legume Products	190.90 mg	35%	CNF
108	Soy flour, full-fat, raw	Legumes and Legume Products	190.60 mg	35%	USDA_SR
109	Soy flour, full-fat, raw	Legumes and Legume Products	190.60 mg	35%	CNF
110	Fast foods, egg, scrambled	Fast Foods	180.60 mg	33%	USDA_SR
111	Fast foods, egg, scrambled	Fast Foods	180.60 mg	33%	CNF
112	Beverages, nutritional shake mix, high protein, powder	Beverages	179.70 mg	33%	USDA_SR
113	Beverages, high protein powder	Beverages	179.70 mg	33%	CNF
114	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	178.60 mg	32%	USDA_SR
115	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	178.60 mg	32%	CNF
116	Chicken, broilers or fryers, giblets, cooked, simmered	Poultry Products	178.10 mg	32%	USDA_SR
117	Chicken, broiler, giblets, simmered	Poultry Products	178.10 mg	32%	CNF
118	Vermicelli, made from soy	Legumes and Legume Products	177.00 mg	32%	USDA_SR
119	Vermicelli, made from soy, dry	Legumes and Legume Products	177.00 mg	32%	CNF
120	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	Beverages	175.60 mg	32%	USDA_SR
121	Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A	Beverages	175.60 mg	32%	CNF
122	Turkey, all classes, heart, cooked, simmered	Poultry Products	172.50 mg	31%	USDA_SR
123	Turkey, all classes, heart, simmered	Poultry Products	172.50 mg	31%	CNF
124	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	Dairy and Egg Products	169.20 mg	31%	USDA_SR
125	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	Dairy and Egg Products	169.20 mg	31%	USDA_SR
126	Milk, dry, skim, powder, regular	Dairy and Egg Products	169.20 mg	31%	CNF
127	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	Dairy and Egg Products	167.80 mg	31%	USDA_SR
128	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	Dairy and Egg Products	167.80 mg	31%	USDA_SR
129	Milk, dry, skim, powder, instant	Dairy and Egg Products	167.80 mg	31%	CNF
130	Snacks, pork skins, plain	Snacks	164.50 mg	30%	USDA_SR
131	Snacks, pork skins, plain	Snacks	164.50 mg	30%	CNF
132	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	Breakfast Cereals	162.90 mg	30%	USDA_SR
133	Turkey, whole, giblets, raw	Poultry Products	160.00 mg	29%	USDA_SR
134	Turkey, all classes, giblets, raw	Poultry Products	160.00 mg	29%	CNF
135	Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled	Lamb, Veal, and Game Products	159.90 mg	29%	USDA_SR
136	Peas, green, split, mature seeds, raw	Legumes and Legume Products	156.90 mg	29%	USDA_SR
137	Turkey, whole, giblets, cooked, simmered	Poultry Products	155.60 mg	28%	USDA_SR
138	Turkey, all classes, giblets, simmered	Poultry Products	155.60 mg	28%	CNF
139	Beef, variety meats and by-products, tongue, cooked, simmered	Beef Products	155.00 mg	28%	USDA_SR
140	Beef, tongue, simmered	Beef Products	155.00 mg	28%	CNF
141	Veal, loin, chop, separable lean only, cooked, grilled	Lamb, Veal, and Game Products	150.00 mg	27%	USDA_SR
142	Beverage, instant breakfast powder, chocolate, not reconstituted	Dairy and Egg Products	148.40 mg	27%	USDA_SR
143	Instant breakfast, powder, chocolate	Beverages	148.40 mg	27%	CNF
144	Veal, foreshank, osso buco, separable lean only, cooked, braised	Lamb, Veal, and Game Products	146.80 mg	27%	USDA_SR
145	Veal, foreshank, osso buco, lean, braised	Lamb, Veal and Game	146.80 mg	27%	CNF
146	Veal, leg (top round), separable lean and fat, cooked, braised	Lamb, Veal, and Game Products	141.20 mg	26%	USDA_SR
147	POPEYES, Fried Chicken, Mild, Wing, meat only, skin and breading removed	Fast Foods	141.20 mg	26%	USDA_SR
148	Veal, leg (round), lean and fat, braised	Lamb, Veal and Game	141.20 mg	26%	CNF
149	Veal, foreshank, osso buco, separable lean and fat, cooked, braised	Lamb, Veal, and Game Products	140.00 mg	25%	USDA_SR
150	Veal, foreshank, osso buco, lean and fat, braised	Lamb, Veal and Game	140.00 mg	25%	CNF

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Foods high in Choline

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