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 401–450 of 4,448 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Game meat, deer, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 101.90 mg | 19% |
| 402 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 101.90 mg | 19% |
| 403 | Beverages, coffee, instant, regular, powder | Beverages | 101.90 mg | 19% |
| 404 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 101.90 mg | 19% |
| 405 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 101.90 mg | 19% |
| 406 | Beef, loin, bottom sirloin butt, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 101.90 mg | 19% |
| 407 | Pork, cured, ham, whole, separable lean only, roasted | Pork Products | 101.90 mg | 19% |
| 408 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 101.80 mg | 19% |
| 409 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 101.80 mg | 19% |
| 410 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 101.80 mg | 19% |
| 411 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 101.70 mg | 18% |
| 412 | Fish, mackerel, salted | Finfish and Shellfish Products | 101.60 mg | 18% |
| 413 | Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 101.50 mg | 18% |
| 414 | Pork, cured, shoulder, arm picnic, separable lean only, roasted | Pork Products | 101.40 mg | 18% |
| 415 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 101.20 mg | 18% |
| 416 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 101.20 mg | 18% |
| 417 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 101.20 mg | 18% |
| 418 | Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted | Pork Products | 101.10 mg | 18% |
| 419 | Mollusks, oyster, eastern, wild, cooked, dry heat | Finfish and Shellfish Products | 101.00 mg | 18% |
| 420 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 100.80 mg | 18% |
| 421 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 100.80 mg | 18% |
| 422 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 100.70 mg | 18% |
| 423 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, cooked, roasted | Beef Products | 100.70 mg | 18% |
| 424 | Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 100.70 mg | 18% |
| 425 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried | Pork Products | 100.70 mg | 18% |
| 426 | Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 100.60 mg | 18% |
| 427 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 100.60 mg | 18% |
| 428 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 100.60 mg | 18% |
| 429 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Beef Products | 100.40 mg | 18% |
| 430 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 100.30 mg | 18% |
| 431 | Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, roasted | Pork Products | 100.30 mg | 18% |
| 432 | Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted | Pork Products | 100.30 mg | 18% |
| 433 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 100.00 mg | 18% |
| 434 | Veal, shank, separable lean only, raw | Lamb, Veal, and Game Products | 99.90 mg | 18% |
| 435 | Pork, fresh, spareribs, separable lean and fat, cooked, braised | Pork Products | 99.90 mg | 18% |
| 436 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 99.80 mg | 18% |
| 437 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised | Pork Products | 99.80 mg | 18% |
| 438 | Veal, loin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 99.70 mg | 18% |
| 439 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 99.70 mg | 18% |
| 440 | POPEYES, Fried Chicken, Mild, Breast, meat only, skin and breading removed | Fast Foods | 99.70 mg | 18% |
| 441 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 99.60 mg | 18% |
| 442 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 99.60 mg | 18% |
| 443 | Veal, sirloin, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 99.50 mg | 18% |
| 444 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 99.50 mg | 18% |
| 445 | Beef, plate, inside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 99.50 mg | 18% |
| 446 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 99.50 mg | 18% |
| 447 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 99.50 mg | 18% |
| 448 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 99.50 mg | 18% |
| 449 | Pork, ground, 96% lean / 4% fat, cooked, crumbles | Pork Products | 99.40 mg | 18% |
| 450 | Beef, chuck, top blade, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 99.40 mg | 18% |
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