Foods high in choline

Choline supports memory, mood and liver function. The Daily Value for choline is 550 mg.

Everyday foods highest in choline

#FoodCholine / 100 g% DVCalories
1Egg (yolk, raw, fresh)820 mg149%322
2Egg (yolk, raw, frozen, salted, pasteurized)705 mg128%275
3Egg (yolk, raw, frozen, sugared, pasteurized)669 mg122%307
4Egg (yolk, raw, frozen, pasteurized)639 mg116%296
5Beef (variety meats and by-products, kidneys, cooked, simmered)513 mg93%158
6Beef (variety meats and by-products, brain, cooked, simmered)491 mg89%151
7Fish (caviar, black and red, granular)491 mg89%264
8Pork (fresh, variety meats and by-products, chitterlings, cooked, simmered)471 mg86%233
9Beef (variety meats and by-products, liver, cooked, braised)426 mg77%191
10Beef (variety meats and by-products, liver, cooked, pan-fried)418 mg76%175
11Veal (variety meats and by-products, liver, cooked, pan-fried)411 mg75%193
12Veal (variety meats and by-products, liver, cooked, braised)399 mg73%192
13Oil (soybean lecithin)350 mg64%763
14Fish (roe, mixed species, raw)335 mg61%143
15Beef (variety meats and by-products, liver, raw)333 mg61%135
16Chicken (liver, all classes, cooked, pan-fried)327 mg59%172
17Egg (whole, cooked, fried)317 mg58%196
18Veal (variety meats and by-products, liver, raw)310 mg56%140
19Egg (whole, raw, frozen, salted, pasteurized)297 mg54%138
20Egg (whole, cooked, hard-boiled)294 mg53%155
21Egg (whole, raw, fresh)294 mg53%143
22Chicken (liver, all classes, cooked, simmered)290 mg53%167
23Egg (whole, raw, frozen, pasteurized)268 mg49%147
24Egg (duck, whole, fresh, raw)263 mg48%185
25Egg (goose, whole, fresh, raw)263 mg48%185
26Egg (quail, whole, fresh, raw)263 mg48%158
27Braunschweiger (a liver sausage) (pork)256 mg47%327
28Eggs (scrambled, frozen mixture)256 mg47%131
29Egg (whole, cooked, omelet)248 mg45%154
30Fish (whitefish, eggs (alaska native))248 mg45%104

Top food in each category

American Indian/Alaska Native FoodsCaribou (shoulder meat, dried (alaska native))258 mg per 100 gBaby FoodsInfant formula (mead johnson, enfamil, with iron, powder)124 mg per 100 gBaked ProductsCake (chocolate, prepared from recipe without frosting)128 mg per 100 gBeef ProductsBeef (variety meats and by-products, kidneys, cooked, simmered)513 mg per 100 gBeveragesBeverages (protein powder soy based)313 mg per 100 gBreakfast CerealsCereals ready-to-eat (wheat germ, toasted, plain)179 mg per 100 gCereal Grains and PastaNoodles (egg, dry, enriched)78.7 mg per 100 gDairy and Egg ProductsEgg (yolk, dried)2400 mg per 100 gFast FoodsFast foods (egg, scrambled)181 mg per 100 gFats and OilsOil (soybean lecithin)350 mg per 100 gFinfish and Shellfish ProductsFish (caviar, black and red, granular)491 mg per 100 gFruits and Fruit JuicesGrapefruit juice (white, frozen concentrate, unsweetened, undiluted)24.5 mg per 100 gLamb, Veal, and Game ProductsVeal (variety meats and by-products, liver, cooked, pan-fried)411 mg per 100 gLegumes and Legume ProductsSoy flour (low-fat)192 mg per 100 gMeals, Entrees, and Side DishesJIMMY DEAN (sausage, egg, and cheese breakfast biscuit, frozen, unprepared)73.6 mg per 100 gNut and Seed ProductsSeeds (flaxseed)78.7 mg per 100 gPork ProductsPork (fresh, variety meats and by-products, chitterlings, cooked, simmered)471 mg per 100 gPoultry ProductsChicken (liver, all classes, cooked, pan-fried)327 mg per 100 gRestaurant FoodsRestaurant (chinese, orange chicken)66.1 mg per 100 gSausages and Luncheon MeatsBraunschweiger (a liver sausage) (pork)256 mg per 100 gSnacksSnacks (pork skins, plain)164 mg per 100 gSoups, Sauces, and GraviesSoup (chicken broth or bouillon, dry)115 mg per 100 gSpices and HerbsSpices (mustard seed, ground)123 mg per 100 gSweetsCandies (toblerone, milk chocolate with honey and almond nougat)60.5 mg per 100 gVegetables and Vegetable ProductsMushrooms (shiitake, dried)202 mg per 100 g

All foods: top 50 by choline

Includes concentrated items like dried spices and powders, which you usually eat in small amounts.

#FoodCholine / 100 g% DV
1Egg (yolk, dried)2400 mg436%
2Egg (whole, dried)1270 mg231%
3Egg (yolk, raw, fresh)820 mg149%
4Egg (yolk, raw, frozen, salted, pasteurized)705 mg128%
5Egg (yolk, raw, frozen, sugared, pasteurized)669 mg122%
6Egg (yolk, raw, frozen, pasteurized)639 mg116%
7Beef (variety meats and by-products, kidneys, cooked, simmered)513 mg93%
8Beef (variety meats and by-products, brain, cooked, simmered)491 mg89%
9Fish (caviar, black and red, granular)491 mg89%
10Pork (fresh, variety meats and by-products, chitterlings, cooked, simmered)471 mg86%
11Beef (variety meats and by-products, liver, cooked, braised)426 mg77%
12Beef (variety meats and by-products, liver, cooked, pan-fried)418 mg76%
13Veal (variety meats and by-products, liver, cooked, pan-fried)411 mg75%
14Veal (variety meats and by-products, liver, cooked, braised)399 mg73%
15Oil (soybean lecithin)350 mg64%
16Fish (roe, mixed species, raw)335 mg61%
17Beef (variety meats and by-products, liver, raw)333 mg61%
18Chicken (liver, all classes, cooked, pan-fried)327 mg59%
19Egg (whole, cooked, fried)317 mg58%
20Beverages (protein powder soy based)313 mg57%
21Veal (variety meats and by-products, liver, raw)310 mg56%
22Egg (whole, raw, frozen, salted, pasteurized)297 mg54%
23Egg (whole, cooked, hard-boiled)294 mg53%
24Egg (whole, raw, fresh)294 mg53%
25Fish (cod, atlantic, dried and salted)291 mg53%
26Chicken (liver, all classes, cooked, simmered)290 mg53%
27Egg (whole, raw, frozen, pasteurized)268 mg49%
28Beverage (instant breakfast powder, chocolate, sugar-free, not reconstituted)267 mg49%
29Beverages (chocolate powder, no sugar added)267 mg49%
30Egg (duck, whole, fresh, raw)263 mg48%
31Egg (goose, whole, fresh, raw)263 mg48%
32Egg (quail, whole, fresh, raw)263 mg48%
33Caribou (shoulder meat, dried (alaska native))258 mg47%
34Braunschweiger (a liver sausage) (pork)256 mg47%
35Eggs (scrambled, frozen mixture)256 mg47%
36Egg (whole, cooked, omelet)248 mg45%
37Fish (whitefish, eggs (alaska native))248 mg45%
38Egg (whole, cooked, poached)234 mg43%
39Fish (salmon, chum, dried (alaska native))231 mg42%
40Beef (variety meats and by-products, heart, cooked, simmered)229 mg42%
41Pate (chicken liver, canned)229 mg42%
42Beverages (whey protein powder isolate)225 mg41%
43Whey (acid, dried)225 mg41%
44Whey (sweet, dried)225 mg41%
45Beverages (protein powder whey based)224 mg41%
46Salmon (red (sockeye), filets with skin, smoked (alaska native))224 mg41%
47Turkey (all classes, liver, raw)222 mg40%
48Egg (whole, cooked, scrambled)221 mg40%
49Turkey (all classes, liver, cooked, simmered)220 mg40%
50Veal (variety meats and by-products, thymus, cooked, braised)209 mg38%

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