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 3051–3100 of 7,278 foods

#	Food	Category	Per 100 g	% DV	Source
3051	Broccoli raab, cooked	Vegetables and Vegetable Products	33.60 mg	6%	USDA_SR
3052	Broccoli raab (rapini), cooked	Vegetables and Vegetable Products	33.60 mg	6%	CNF
3053	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	33.50 mg	6%	USDA_SR
3054	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	33.50 mg	6%	USDA_SR
3055	OLIVE GARDEN, lasagna classico	Restaurant Foods	33.50 mg	6%	USDA_SR
3056	Restaurant, Italian, lasagna with meat	Restaurant Foods	33.50 mg	6%	USDA_SR
3057	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	33.50 mg	6%	USDA_SR
3058	Cauliflower, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	33.50 mg	6%	CNF
3059	Cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	33.50 mg	6%	CNF
3060	Rice crackers	Snacks	33.40 mg	6%	USDA_SR
3061	Yogurt, Greek, vanilla, lowfat	Dairy and Egg Products	33.40 mg	6%	USDA_SR
3062	Fast foods, cheeseburger; single, regular patty, with condiments	Fast Foods	33.40 mg	6%	USDA_SR
3063	Babyfood, cereal, brown rice, dry, instant	Baby Foods	33.40 mg	6%	USDA_SR
3064	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments	Fast Foods	33.40 mg	6%	CNF
3065	Fast foods, hamburger, large, single patty, with condiments	Fast Foods	33.30 mg	6%	USDA_SR
3066	Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments	Fast Foods	33.30 mg	6%	CNF
3067	Fast foods, submarine sandwich, ham on white bread with lettuce and tomato	Fast Foods	33.20 mg	6%	USDA_SR
3068	Beverages, Cocoa mix, powder	Beverages	33.10 mg	6%	USDA_SR
3069	Hot chocolate, mix, powder	Beverages	33.10 mg	6%	CNF
3070	Soup, egg drop, Chinese restaurant	Soups, Sauces, and Gravies	33.00 mg	6%	USDA_SR
3071	Tofu, extra firm, prepared with nigari	Legumes and Legume Products	33.00 mg	6%	USDA_SR
3072	WENDY'S, french fries	Fast Foods	33.00 mg	6%	USDA_SR
3073	Chinese dish, soup, egg drop, restaurant prepared	Soups, Sauces and Gravies	33.00 mg	6%	CNF
3074	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Snacks	32.90 mg	6%	USDA_SR
3075	Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise	Fast Foods	32.90 mg	6%	USDA_SR
3076	Fast foods, submarine sandwich, meatball marinara on white bread	Fast Foods	32.90 mg	6%	USDA_SR
3077	SUBWAY, cold cut sub on white bread with lettuce and tomato	Fast Foods	32.90 mg	6%	USDA_SR
3078	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	32.90 mg	6%	USDA_SR
3079	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	32.90 mg	6%	USDA_SR
3080	Pork, fresh, separable fat, cooked	Pork Products	32.90 mg	6%	USDA_SR
3081	Fast foods, sandwiches and burgers, hamburger, large, single patty, with condiments, vegetables and mayonnaise	Fast Foods	32.90 mg	6%	CNF
3082	Cowpeas, boiled, drained, with salt	Vegetables and Vegetable Products	32.90 mg	6%	CNF
3083	Cowpeas (black-eyed peas), immature seeds, boiled, drained	Vegetables and Vegetable Products	32.90 mg	6%	CNF
3084	Pork, separable fat, cooked	Pork Products	32.90 mg	6%	CNF
3085	Peas, split, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	32.80 mg	6%	USDA_SR
3086	Salad dressing, ranch dressing, regular	Fats and Oils	32.80 mg	6%	USDA_SR
3087	Pie, vanilla cream, prepared from recipe	Baked Products	32.80 mg	6%	USDA_SR
3088	Peas, split, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	32.80 mg	6%	USDA_SR
3089	Mushrooms, portabella, exposed to ultraviolet light, grilled	Vegetables and Vegetable Products	32.80 mg	6%	USDA_SR
3090	Mushrooms, portabella, grilled	Vegetables and Vegetable Products	32.80 mg	6%	USDA_SR
3091	Snack, potato chips, made from dried potatoes, plain	Snacks	32.80 mg	6%	USDA_SR
3092	Mushroom, portabella (portobello), grilled	Vegetables and Vegetable Products	32.80 mg	6%	CNF
3093	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	32.80 mg	6%	CNF
3094	Snacks, potato chips, dried potatoes, plain	Snacks	32.80 mg	6%	CNF
3095	Pie, vanilla cream, homemade	Baked Products	32.80 mg	6%	CNF
3096	Peas, split, boiled, salted	Legumes and Legume Products	32.80 mg	6%	CNF
3097	Peas, split, boiled	Legumes and Legume Products	32.80 mg	6%	CNF
3098	Lentils, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	32.70 mg	6%	USDA_SR
3099	Hush puppies, prepared from recipe	Baked Products	32.70 mg	6%	USDA_SR
3100	Peanuts, all types, cooked, boiled, with salt	Legumes and Legume Products	32.70 mg	6%	USDA_SR

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Foods high in Choline

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