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 3001–3050 of 7,278 foods

#	Food	Category	Per 100 g	% DV	Source
3001	Beans, white, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	35.10 mg	6%	USDA_SR
3002	Beans, white, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	35.10 mg	6%	USDA_SR
3003	Whale, beluga, meat, raw (Alaska Native)	American Indian/Alaska Native Foods	35.10 mg	6%	USDA_SR
3004	Game meat, whale, raw	Lamb, Veal and Game	35.10 mg	6%	CNF
3005	Beans, white, boiled, salted	Legumes and Legume Products	35.10 mg	6%	CNF
3006	Beans, white, boiled	Legumes and Legume Products	35.10 mg	6%	CNF
3007	Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey	Breakfast Cereals	35.00 mg	6%	USDA_SR
3008	Wild rice, raw	Cereal Grains and Pasta	35.00 mg	6%	USDA_SR
3009	Grains, rice, wild, dry	Cereals, Grains and Pasta	35.00 mg	6%	CNF
3010	Beans, baked, canned, with franks	Legumes and Legume Products	34.90 mg	6%	USDA_SR
3011	Beans, kidney, all types, mature seeds, canned	Legumes and Legume Products	34.90 mg	6%	USDA_SR
3012	Snacks, potato sticks	Snacks	34.90 mg	6%	USDA_SR
3013	Candies, NESTLE, BABY RUTH Bar	Sweets	34.90 mg	6%	USDA_SR
3014	Snacks, potato sticks	Snacks	34.90 mg	6%	CNF
3015	Candies, bars, Baby Ruth	Sweets	34.90 mg	6%	CNF
3016	Beans, kidney, all types, canned, solids and liquid	Legumes and Legume Products	34.90 mg	6%	CNF
3017	Beans, baked, canned, with wieners	Legumes and Legume Products	34.90 mg	6%	CNF
3018	Turkey, skin from whole (light and dark), with added solution, raw	Poultry Products	34.80 mg	6%	USDA_SR
3019	Cheese, pasteurized process, pimento	Dairy and Egg Products	34.70 mg	6%	USDA_SR
3020	SUBWAY, roast beef sub on white bread with lettuce and tomato	Fast Foods	34.70 mg	6%	USDA_SR
3021	Ice creams, chocolate, rich	Sweets	34.70 mg	6%	USDA_SR
3022	Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw	Pork Products	34.70 mg	6%	USDA_SR
3023	Dessert, frozen, ice cream, chocolate, rich	Sweets	34.70 mg	6%	CNF
3024	Fast foods, grilled chicken in tortilla, with lettuce, cheese, and ranch sauce	Fast Foods	34.60 mg	6%	USDA_SR
3025	McDONALD'S, RANCH SNACK WRAP, Grilled	Fast Foods	34.60 mg	6%	USDA_SR
3026	Restaurant, Chinese, beef and vegetables	Restaurant Foods	34.50 mg	6%	USDA_SR
3027	Soy sauce (made with hydrolyzed vegetable protein), reduced sodium	Legumes and Legume Products	34.50 mg	6%	CNF
3028	Chinese dish, beef and vegetable, restaurant prepared	Mixed Dishes	34.50 mg	6%	CNF
3029	Fast foods, hamburger; single, regular patty; plain	Fast Foods	34.40 mg	6%	USDA_SR
3030	Artichokes, (globe or french), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	34.40 mg	6%	USDA_SR
3031	Artichokes, (globe or french), raw	Vegetables and Vegetable Products	34.40 mg	6%	USDA_SR
3032	Artichokes, (globe or french), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	34.40 mg	6%	USDA_SR
3033	Fast foods, sandwiches and burgers, hamburger, regular, single patty, plain	Fast Foods	34.40 mg	6%	CNF
3034	Artichoke (Globe, French), boiled, drained	Vegetables and Vegetable Products	34.40 mg	6%	CNF
3035	Artichoke (Globe, French), raw	Vegetables and Vegetable Products	34.40 mg	6%	CNF
3036	Artichoke (Globe, French), boiled, drained, with salt	Vegetables and Vegetable Products	34.40 mg	6%	CNF
3037	Pork, fresh, composite of separable fat, with added solution, raw	Pork Products	34.30 mg	6%	USDA_SR
3038	Breakfast bar, corn flake crust with fruit	Snacks	34.30 mg	6%	USDA_SR
3039	Breakfast bar, corn flake crust with fruit	Baked Products	34.30 mg	6%	CNF
3040	Salad dressing, mayonnaise, regular	Fats and Oils	34.20 mg	6%	USDA_SR
3041	Salad dressing, mayonnaise, commercial, regular	Fats and Oils	34.20 mg	6%	CNF
3042	Sausage, turkey, breakfast links, mild, raw	Sausages and Luncheon Meats	33.90 mg	6%	USDA_SR
3043	Candies, chocolate covered, caramel with nuts	Sweets	33.90 mg	6%	USDA_SR
3044	Sausage, breakfast links or rounds, turkey, cooked	Sausages and Luncheon meats	33.90 mg	6%	CNF
3045	Sausage, breakfast links or rounds, turkey, raw	Sausages and Luncheon meats	33.90 mg	6%	CNF
3046	Candies, caramel with nuts, chocolate covered	Sweets	33.90 mg	6%	CNF
3047	Bread, whole-wheat, commercially prepared, toasted	Baked Products	33.80 mg	6%	USDA_SR
3048	Chicken patty, frozen, cooked	Poultry Products	33.80 mg	6%	USDA_SR
3049	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	Baby Foods	33.80 mg	6%	USDA_SR
3050	Chicken patty, frozen, cooked	Poultry Products	33.80 mg	6%	CNF

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Foods high in Choline

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