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 1–50 of 2,788 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Egg, chicken, yolk, dried | Dairy and Egg Products | 2403.30 mg | 437% |
| 2 | Egg, chicken, dried, whole | Dairy and Egg Products | 1266.70 mg | 230% |
| 3 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 820.20 mg | 149% |
| 4 | Beef, kidney, simmered | Beef Products | 513.20 mg | 93% |
| 5 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 490.90 mg | 89% |
| 6 | Beef, brain, simmered | Beef Products | 490.90 mg | 89% |
| 7 | Pork, intestine (chitterlings), simmered | Pork Products | 471.00 mg | 86% |
| 8 | Beef, liver, braised | Beef Products | 426.00 mg | 77% |
| 9 | Beef, liver, pan-fried | Beef Products | 418.20 mg | 76% |
| 10 | Veal, liver, pan-fried | Lamb, Veal and Game | 411.00 mg | 75% |
| 11 | Salad dressing, french, commercial, regular | Fats and Oils | 406.00 mg | 74% |
| 12 | Veal, liver, braised | Lamb, Veal and Game | 398.90 mg | 73% |
| 13 | Vegetable oil, soybean lecithin | Fats and Oils | 350.00 mg | 64% |
| 14 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 335.40 mg | 61% |
| 15 | Beef, liver, raw | Beef Products | 333.30 mg | 61% |
| 16 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 326.80 mg | 59% |
| 17 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 317.10 mg | 58% |
| 18 | Plant-based beverage, protein powder, soy based, powder | Beverages | 312.90 mg | 57% |
| 19 | Veal, liver, raw | Lamb, Veal and Game | 310.00 mg | 56% |
| 20 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 301.70 mg | 55% |
| 21 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 293.80 mg | 53% |
| 22 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 293.80 mg | 53% |
| 23 | Fish, cod (scrod), atlantic, dried and salted | Finfish and Shellfish Products | 291.30 mg | 53% |
| 24 | Chicken, broiler, liver, simmered | Poultry Products | 290.00 mg | 53% |
| 25 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 266.90 mg | 49% |
| 26 | Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener | Beverages | 266.90 mg | 49% |
| 27 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 28 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 29 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 30 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 255.70 mg | 46% |
| 31 | Beef, heart, simmered | Beef Products | 228.80 mg | 42% |
| 32 | Pâté, chicken liver, canned | Sausages and Luncheon meats | 228.80 mg | 42% |
| 33 | Beverage, whey protein isolate, powder | Beverages | 225.00 mg | 41% |
| 34 | Whey, sweet, dry | Dairy and Egg Products | 225.00 mg | 41% |
| 35 | Whey, acid, dry | Dairy and Egg Products | 225.00 mg | 41% |
| 36 | Beverage, protein powder, whey based, powder | Beverages | 224.00 mg | 41% |
| 37 | Fish, salmon, red (sockeye), native, filets with skin, smoked | Finfish and Shellfish Products | 223.80 mg | 41% |
| 38 | Turkey, all classes, liver, raw | Poultry Products | 221.80 mg | 40% |
| 39 | Egg, chicken, whole, cooked, scrambled or omelet | Dairy and Egg Products | 221.00 mg | 40% |
| 40 | Turkey, all classes, liver, simmered | Poultry Products | 220.20 mg | 40% |
| 41 | Veal, thymus, braised | Lamb, Veal and Game | 209.30 mg | 38% |
| 42 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 201.70 mg | 37% |
| 43 | Beef, tripe, raw | Beef Products | 194.80 mg | 35% |
| 44 | Pork, stomach, raw | Pork Products | 194.80 mg | 35% |
| 45 | Chicken, broiler, liver, raw | Poultry Products | 194.40 mg | 35% |
| 46 | Soy flour, low fat | Legumes and Legume Products | 191.70 mg | 35% |
| 47 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 190.90 mg | 35% |
| 48 | Soy flour, full-fat, raw | Legumes and Legume Products | 190.60 mg | 35% |
| 49 | Fast foods, egg, scrambled | Fast Foods | 180.60 mg | 33% |
| 50 | Beverages, high protein powder | Beverages | 179.70 mg | 33% |
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