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 1901–1950 of 7,278 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1901 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 65.40 mg | 12% | USDA_SR |
| 1902 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 65.40 mg | 12% | USDA_SR |
| 1903 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 65.30 mg | 12% | USDA_SR |
| 1904 | Cheese, cream, fat free | Dairy and Egg Products | 65.20 mg | 12% | USDA_SR |
| 1905 | Fish, cod, Atlantic, raw | Finfish and Shellfish Products | 65.20 mg | 12% | USDA_SR |
| 1906 | Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | Pork Products | 65.20 mg | 12% | USDA_SR |
| 1907 | Cheese, cream, fat free | Dairy and Egg Products | 65.20 mg | 12% | CNF |
| 1908 | Fish, cod (scrod), atlantic, raw | Finfish and Shellfish Products | 65.20 mg | 12% | CNF |
| 1909 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 65.10 mg | 12% | USDA_SR |
| 1910 | Beef, grass-fed, strip steaks, lean only, raw | Beef Products | 65.10 mg | 12% | USDA_SR |
| 1911 | Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 65.10 mg | 12% | USDA_SR |
| 1912 | Yeast extract spread | Vegetables and Vegetable Products | 65.10 mg | 12% | USDA_SR |
| 1913 | Yeast extract spread | Vegetables and Vegetable Products | 65.10 mg | 12% | CNF |
| 1914 | Fish, catfish, channel, farmed, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1915 | Fish, tuna, fresh, yellowfin, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1916 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1917 | Fish, smelt, rainbow, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1918 | Fish, scup, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1919 | Fish, pollock, Alaska, raw (may contain additives to retain moisture) | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1920 | Fish, ocean perch, Atlantic, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1921 | Fish, mackerel, Atlantic, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1922 | Fish, herring, Atlantic, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1923 | Mollusks, squid, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1924 | Mollusks, scallop, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1925 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1926 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1927 | Mollusks, clam, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1928 | Mollusks, abalone, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1929 | Fish, flatfish (flounder and sole species), raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1930 | Fish, eel, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1931 | Fish, cod, Pacific, raw (may have been previously frozen) | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1932 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 65.00 mg | 12% | USDA_SR |
| 1933 | Dutch brand loaf, chicken, pork and beef | Sausages and Luncheon Meats | 65.00 mg | 12% | USDA_SR |
| 1934 | Fish, trout, rainbow, farmed, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1935 | Fish, whiting, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1936 | Fish, whitefish, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1937 | Fish, tuna, fresh, bluefin, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1938 | Fish, swordfish, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1939 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1940 | Fish, shark, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1941 | Fish, rockfish, Pacific, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1942 | Fish, pike, northern, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1943 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1944 | Duck, domesticated, meat only, cooked, roasted | Poultry Products | 65.00 mg | 12% | USDA_SR |
| 1945 | Mollusks, whelk, unspecified, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1946 | Mollusks, oyster, eastern, wild, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1947 | Fish, haddock, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1948 | Fish, carp, raw | Finfish and Shellfish Products | 65.00 mg | 12% | USDA_SR |
| 1949 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 65.00 mg | 12% | USDA_SR |
| 1950 | Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 65.00 mg | 12% | USDA_SR |
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