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 4,448 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | McDONALD'S, Sausage Burrito | Fast Foods | 131.80 mg | 24% |
| 102 | Fast foods, breakfast burrito, with egg, cheese, and sausage | Fast Foods | 131.80 mg | 24% |
| 103 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 131.80 mg | 24% |
| 104 | Whale, beluga, meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 131.70 mg | 24% |
| 105 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 131.30 mg | 24% |
| 106 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 131.00 mg | 24% |
| 107 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 130.80 mg | 24% |
| 108 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 130.80 mg | 24% |
| 109 | Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 130.30 mg | 24% |
| 110 | Mollusks, oyster, eastern, wild, cooked, moist heat | Finfish and Shellfish Products | 130.00 mg | 24% |
| 111 | Game meat, beaver, cooked, roasted | Lamb, Veal, and Game Products | 129.90 mg | 24% |
| 112 | Game meat, rabbit, wild, cooked, stewed | Lamb, Veal, and Game Products | 129.90 mg | 24% |
| 113 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 129.80 mg | 24% |
| 114 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 129.50 mg | 24% |
| 115 | Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised | Lamb, Veal, and Game Products | 129.30 mg | 24% |
| 116 | Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 129.20 mg | 23% |
| 117 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 129.10 mg | 23% |
| 118 | Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 128.40 mg | 23% |
| 119 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 128.40 mg | 23% |
| 120 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 128.30 mg | 23% |
| 121 | Veal, shoulder, blade chop, separable lean and fat, cooked, grilled | Lamb, Veal, and Game Products | 128.10 mg | 23% |
| 122 | Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 127.90 mg | 23% |
| 123 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 127.80 mg | 23% |
| 124 | Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil | Pork Products | 127.40 mg | 23% |
| 125 | Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 127.10 mg | 23% |
| 126 | Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 127.10 mg | 23% |
| 127 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 127.00 mg | 23% |
| 128 | Veal, shoulder, blade, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 126.80 mg | 23% |
| 129 | Turkey, all classes, heart, raw | Poultry Products | 126.80 mg | 23% |
| 130 | Fast foods, biscuit, with egg, cheese, and bacon | Fast Foods | 126.70 mg | 23% |
| 131 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 126.70 mg | 23% |
| 132 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 126.40 mg | 23% |
| 133 | Fast Foods, Fried Chicken, Wing, meat only, skin and breading removed | Fast Foods | 126.40 mg | 23% |
| 134 | Veal, rib, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 126.30 mg | 23% |
| 135 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 126.30 mg | 23% |
| 136 | Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 126.20 mg | 23% |
| 137 | Fast foods, croissant, with egg, cheese, and bacon | Fast Foods | 126.10 mg | 23% |
| 138 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 126.00 mg | 23% |
| 139 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried | Beef Products | 125.60 mg | 23% |
| 140 | Veal, loin, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 125.40 mg | 23% |
| 141 | Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 125.30 mg | 23% |
| 142 | Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated | Pork Products | 125.30 mg | 23% |
| 143 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 125.10 mg | 23% |
| 144 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised | Beef Products | 124.80 mg | 23% |
| 145 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 124.70 mg | 23% |
| 146 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 124.40 mg | 23% |
| 147 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 124.30 mg | 23% |
| 148 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 124.20 mg | 23% |
| 149 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 124.00 mg | 23% |
| 150 | Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 123.80 mg | 23% |
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