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 2051–2100 of 4,448 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.70 mg | 6% |
| 2052 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 32.70 mg | 6% |
| 2053 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.60 mg | 6% |
| 2054 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.60 mg | 6% |
| 2055 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 32.60 mg | 6% |
| 2056 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.60 mg | 6% |
| 2057 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.60 mg | 6% |
| 2058 | Fast foods, fish sandwich, with tartar sauce and cheese | Fast Foods | 32.60 mg | 6% |
| 2059 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.50 mg | 6% |
| 2060 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.50 mg | 6% |
| 2061 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 32.50 mg | 6% |
| 2062 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 32.40 mg | 6% |
| 2063 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 32.40 mg | 6% |
| 2064 | Spices, oregano, dried | Spices and Herbs | 32.30 mg | 6% |
| 2065 | Restaurant, family style, chili with meat and beans | Restaurant Foods | 32.30 mg | 6% |
| 2066 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.20 mg | 6% |
| 2067 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.20 mg | 6% |
| 2068 | Babyfood, vegetables, peas, strained | Baby Foods | 32.20 mg | 6% |
| 2069 | Rice bran, crude | Cereal Grains and Pasta | 32.20 mg | 6% |
| 2070 | Oat bran, raw | Cereal Grains and Pasta | 32.20 mg | 6% |
| 2071 | Nuts, walnuts, black, dried | Nut and Seed Products | 32.10 mg | 6% |
| 2072 | Snacks, rice cracker brown rice, plain | Snacks | 32.10 mg | 6% |
| 2073 | Leavening agents, yeast, baker's, active dry | Baked Products | 32.00 mg | 6% |
| 2074 | Leavening agents, yeast, baker's, compressed | Baked Products | 32.00 mg | 6% |
| 2075 | Veal, external fat only, raw | Lamb, Veal, and Game Products | 32.00 mg | 6% |
| 2076 | Fast foods, taco with beef, cheese and lettuce, hard shell | Fast Foods | 32.00 mg | 6% |
| 2077 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 31.90 mg | 6% |
| 2078 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 31.90 mg | 6% |
| 2079 | Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | Breakfast Cereals | 31.80 mg | 6% |
| 2080 | Milk, canned, evaporated, with added vitamin D and without added vitamin A | Dairy and Egg Products | 31.80 mg | 6% |
| 2081 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 31.80 mg | 6% |
| 2082 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 31.80 mg | 6% |
| 2083 | Pickle and pimiento loaf, pork | Sausages and Luncheon Meats | 31.70 mg | 6% |
| 2084 | Fast foods, burrito, with beans and beef | Fast Foods | 31.70 mg | 6% |
| 2085 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 31.60 mg | 6% |
| 2086 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 31.60 mg | 6% |
| 2087 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 31.60 mg | 6% |
| 2088 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 31.60 mg | 6% |
| 2089 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 31.60 mg | 6% |
| 2090 | Snacks, potato chips, white, restructured, baked | Snacks | 31.60 mg | 6% |
| 2091 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 31.50 mg | 6% |
| 2092 | Snacks, vegetable chips, made from garden vegetables | Snacks | 31.50 mg | 6% |
| 2093 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 31.50 mg | 6% |
| 2094 | Rolls, dinner, egg | Baked Products | 31.40 mg | 6% |
| 2095 | Beverages, coffee, instant, mocha, sweetened | Beverages | 31.30 mg | 6% |
| 2096 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 31.30 mg | 6% |
| 2097 | Fast foods, cheeseburger; single, large patty; plain | Fast Foods | 31.30 mg | 6% |
| 2098 | Snacks, granola bites, mixed flavors | Snacks | 31.20 mg | 6% |
| 2099 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 31.20 mg | 6% |
| 2100 | Egg rolls, chicken, refrigerated, heated | Meals, Entrees, and Side Dishes | 31.20 mg | 6% |
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