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 4,448 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Egg, yolk, dried | Dairy and Egg Products | 2403.30 mg | 437% |
| 2 | Egg, whole, dried | Dairy and Egg Products | 1266.70 mg | 230% |
| 3 | Egg, yolk, raw, fresh | Dairy and Egg Products | 820.20 mg | 149% |
| 4 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 705.00 mg | 128% |
| 5 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 669.30 mg | 122% |
| 6 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 639.30 mg | 116% |
| 7 | Beef, variety meats and by-products, kidneys, cooked, simmered | Beef Products | 513.20 mg | 93% |
| 8 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 490.90 mg | 89% |
| 9 | Beef, variety meats and by-products, brain, cooked, simmered | Beef Products | 490.90 mg | 89% |
| 10 | Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered | Pork Products | 471.00 mg | 86% |
| 11 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 426.00 mg | 77% |
| 12 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 418.20 mg | 76% |
| 13 | Veal, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 411.00 mg | 75% |
| 14 | Veal, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 398.90 mg | 73% |
| 15 | Oil, soybean lecithin | Fats and Oils | 350.00 mg | 64% |
| 16 | Fish, roe, mixed species, raw | Finfish and Shellfish Products | 335.40 mg | 61% |
| 17 | Beef, variety meats and by-products, liver, raw | Beef Products | 333.30 mg | 61% |
| 18 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 326.80 mg | 59% |
| 19 | Egg, whole, cooked, fried | Dairy and Egg Products | 317.10 mg | 58% |
| 20 | Beverages, Protein powder soy based | Beverages | 312.90 mg | 57% |
| 21 | Veal, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 310.00 mg | 56% |
| 22 | Egg, whole, raw, frozen, salted, pasteurized | Dairy and Egg Products | 297.00 mg | 54% |
| 23 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 293.80 mg | 53% |
| 24 | Egg, whole, raw, fresh | Dairy and Egg Products | 293.80 mg | 53% |
| 25 | Fish, cod, Atlantic, dried and salted | Finfish and Shellfish Products | 291.30 mg | 53% |
| 26 | Chicken, liver, all classes, cooked, simmered | Poultry Products | 290.00 mg | 53% |
| 27 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 268.30 mg | 49% |
| 28 | Beverages, chocolate powder, no sugar added | Beverages | 266.90 mg | 49% |
| 29 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | Dairy and Egg Products | 266.90 mg | 49% |
| 30 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 31 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 32 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 263.40 mg | 48% |
| 33 | Caribou, shoulder meat, dried (Alaska Native) | American Indian/Alaska Native Foods | 257.70 mg | 47% |
| 34 | Braunschweiger (a liver sausage), pork | Sausages and Luncheon Meats | 255.90 mg | 47% |
| 35 | Eggs, scrambled, frozen mixture | Dairy and Egg Products | 255.70 mg | 46% |
| 36 | Egg, whole, cooked, omelet | Dairy and Egg Products | 247.60 mg | 45% |
| 37 | Fish, whitefish, eggs (Alaska Native) | American Indian/Alaska Native Foods | 247.50 mg | 45% |
| 38 | Egg, whole, cooked, poached | Dairy and Egg Products | 234.10 mg | 43% |
| 39 | Fish, salmon, chum, dried (Alaska Native) | American Indian/Alaska Native Foods | 231.20 mg | 42% |
| 40 | Pate, chicken liver, canned | Sausages and Luncheon Meats | 228.80 mg | 42% |
| 41 | Beef, variety meats and by-products, heart, cooked, simmered | Beef Products | 228.80 mg | 42% |
| 42 | Beverages, Whey protein powder isolate | Beverages | 225.00 mg | 41% |
| 43 | Whey, sweet, dried | Dairy and Egg Products | 225.00 mg | 41% |
| 44 | Whey, acid, dried | Dairy and Egg Products | 225.00 mg | 41% |
| 45 | Beverages, Protein powder whey based | Beverages | 224.00 mg | 41% |
| 46 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) | American Indian/Alaska Native Foods | 223.80 mg | 41% |
| 47 | Turkey, all classes, liver, raw | Poultry Products | 221.80 mg | 40% |
| 48 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 221.00 mg | 40% |
| 49 | Turkey, all classes, liver, cooked, simmered | Poultry Products | 220.20 mg | 40% |
| 50 | Veal, variety meats and by-products, thymus, cooked, braised | Lamb, Veal, and Game Products | 209.30 mg | 38% |
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