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 3101–3150 of 7,278 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.70 mg | 6% | USDA_SR |
| 3102 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 32.70 mg | 6% | USDA_SR |
| 3103 | Hush puppy, homemade | Baked Products | 32.70 mg | 6% | CNF |
| 3104 | Lentils, boiled, salted | Legumes and Legume Products | 32.70 mg | 6% | CNF |
| 3105 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 32.70 mg | 6% | CNF |
| 3106 | Lentils, boiled | Legumes and Legume Products | 32.70 mg | 6% | CNF |
| 3107 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.60 mg | 6% | USDA_SR |
| 3108 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.60 mg | 6% | USDA_SR |
| 3109 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 32.60 mg | 6% | USDA_SR |
| 3110 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.60 mg | 6% | USDA_SR |
| 3111 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.60 mg | 6% | USDA_SR |
| 3112 | Fast foods, fish sandwich, with tartar sauce and cheese | Fast Foods | 32.60 mg | 6% | USDA_SR |
| 3113 | Fast foods, sandwiches and burgers, fish sandwich with tartar sauce and cheese | Fast Foods | 32.60 mg | 6% | CNF |
| 3114 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 32.60 mg | 6% | CNF |
| 3115 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 32.60 mg | 6% | CNF |
| 3116 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 32.60 mg | 6% | CNF |
| 3117 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.50 mg | 6% | USDA_SR |
| 3118 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.50 mg | 6% | USDA_SR |
| 3119 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 32.50 mg | 6% | USDA_SR |
| 3120 | Chinese dish, sweet and sour pork, restaurant prepared | Mixed Dishes | 32.50 mg | 6% | CNF |
| 3121 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 32.50 mg | 6% | CNF |
| 3122 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 32.50 mg | 6% | CNF |
| 3123 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 32.40 mg | 6% | USDA_FF |
| 3124 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 32.40 mg | 6% | USDA_FF |
| 3125 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 32.40 mg | 6% | USDA_SR |
| 3126 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 32.40 mg | 6% | USDA_SR |
| 3127 | Spices, oregano, dried | Spices and Herbs | 32.30 mg | 6% | USDA_SR |
| 3128 | Restaurant, family style, chili with meat and beans | Restaurant Foods | 32.30 mg | 6% | USDA_SR |
| 3129 | Spices, oregano, ground | Spices and Herbs | 32.30 mg | 6% | CNF |
| 3130 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 32.20 mg | 6% | USDA_SR |
| 3131 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 32.20 mg | 6% | USDA_SR |
| 3132 | Babyfood, vegetables, peas, strained | Baby Foods | 32.20 mg | 6% | USDA_SR |
| 3133 | Rice bran, crude | Cereal Grains and Pasta | 32.20 mg | 6% | USDA_SR |
| 3134 | Oat bran, raw | Cereal Grains and Pasta | 32.20 mg | 6% | USDA_SR |
| 3135 | Grains, oat bran, dry | Cereals, Grains and Pasta | 32.20 mg | 6% | CNF |
| 3136 | Grains, rice bran, crude | Cereals, Grains and Pasta | 32.20 mg | 6% | CNF |
| 3137 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 32.20 mg | 6% | CNF |
| 3138 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 32.20 mg | 6% | CNF |
| 3139 | Nuts, walnuts, black, dried | Nut and Seed Products | 32.10 mg | 6% | USDA_SR |
| 3140 | Snacks, rice cracker brown rice, plain | Snacks | 32.10 mg | 6% | USDA_SR |
| 3141 | Snacks, rice cakes, brown rice, plain | Snacks | 32.10 mg | 6% | CNF |
| 3142 | Nuts, walnuts, black, dried | Nuts and Seeds | 32.10 mg | 6% | CNF |
| 3143 | Leavening agents, yeast, baker's, active dry | Baked Products | 32.00 mg | 6% | USDA_SR |
| 3144 | Leavening agents, yeast, baker's, compressed | Baked Products | 32.00 mg | 6% | USDA_SR |
| 3145 | Veal, external fat only, raw | Lamb, Veal, and Game Products | 32.00 mg | 6% | USDA_SR |
| 3146 | Fast foods, taco with beef, cheese and lettuce, hard shell | Fast Foods | 32.00 mg | 6% | USDA_SR |
| 3147 | Fast foods, mexican, taco with beef, cheese and lettuce, hard shell | Fast Foods | 32.00 mg | 6% | CNF |
| 3148 | Leavening agent, yeast, baker's, active, dry | Baked Products | 32.00 mg | 6% | CNF |
| 3149 | Leavening agent, yeast, baker's, compressed | Baked Products | 32.00 mg | 6% | CNF |
| 3150 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 31.90 mg | 6% | USDA_SR |
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