Foods high in Choline

Choline is an essential nutrient often grouped with the B vitamins. Eggs, meat and fish are rich sources.

The Daily Value is 550 mg. The list ranks generic foods by Choline per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.

#	Food	Per 100 g	% DV	Per serving
1	Egg, yolk, dried Dairy and Egg Products	2,403 mg	437%	96.1 mg 1 tbsp
2	Egg, whole, dried Dairy and Egg Products	1,267 mg	230%	63.3 mg 1 tbsp
3	Egg, yolk, raw, fresh Dairy and Egg Products	820 mg	149%	139 mg 1 large
4	Egg, yolk only, raw Eggs and omelets	820 mg	149%	139 mg 1 egg
5	Egg, yolk, raw, frozen, salted, pasteurized Dairy and Egg Products	705 mg	128%	200 mg 1 oz
6	Egg, yolk, raw, frozen, sugared, pasteurized Dairy and Egg Products	669 mg	122%	190 mg 1 oz
7	Egg, yolk only, cooked, no added fat Eggs and omelets	654 mg	119%	111 mg 1 egg
8	Egg, yolk, raw, frozen, pasteurized Dairy and Egg Products	639 mg	116%	181 mg 1 oz
9	Egg, yolk only, cooked, NS as to fat Eggs and omelets	612 mg	111%	122 mg 1 egg
10	Egg, yolk only, cooked, fat added Eggs and omelets	612 mg	111%	122 mg 1 egg
11	Beef, variety meats and by-products, kidneys, cooked, simmered Beef Products	513 mg	93%	436 mg 3 oz
12	Kidney Liver and organ meats	509 mg	93%	102 mg 1 oz yields
13	Caviar Fish	491 mg	89%	78.6 mg 1 tablespoon
14	Fish, caviar, black and red, granular Finfish and Shellfish Products	491 mg	89%	78.5 mg 1 tbsp
15	Beef, variety meats and by-products, brain, cooked, simmered Beef Products	491 mg	89%	1,919 mg 1 piece, cooked, excluding refuse
16	Brains Liver and organ meats	487 mg	89%	97.4 mg 1 oz yields
17	Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered Pork Products	471 mg	86%	400 mg 3 oz
18	Chitterlings Liver and organ meats	467 mg	85%	93.4 mg 1 oz yields
19	Beef, variety meats and by-products, liver, cooked, braised Beef Products	426 mg	77%	290 mg 1 slice
20	Beef, variety meats and by-products, liver, cooked, pan-fried Beef Products	418 mg	76%	339 mg 1 slice
21	Liver, beef Liver and organ meats	415 mg	75%	83 mg 1 oz yields
22	Veal, variety meats and by-products, liver, cooked, pan-fried Lamb, Veal, and Game Products	411 mg	75%	275 mg 1 slice
23	Veal, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products	399 mg	73%	319 mg 1 slice
24	Oil, soybean lecithin Fats and Oils	350 mg	64%	47.6 mg 1 tablespoon
25	Fish, roe, mixed species, raw Finfish and Shellfish Products	335 mg	61%	47 mg 1 tbsp
26	Egg, whole, raw Eggs and omelets	335 mg	61%	168 mg 1 egg
27	Eggs, Grade A, Large, egg whole Dairy and Egg Products	335 mg	61%	169 mg 1 egg, whole without shell
28	Beef, variety meats and by-products, liver, raw Beef Products	333 mg	61%	377 mg 4 oz
29	Chicken, liver, all classes, cooked, pan-fried Poultry Products	327 mg	59%	144 mg 1 liver
30	Egg, whole, cooked, fried Dairy and Egg Products	317 mg	58%	146 mg 1 large
31	Nutritional powder mix, protein, soy based, NFS Protein and nutritional powders	313 mg	57%	56.3 mg 1 tablespoon
32	Beverages, Protein powder soy based Beverages	313 mg	57%	141 mg 1 scoop
33	Veal, variety meats and by-products, liver, raw Lamb, Veal, and Game Products	310 mg	56%	1,404 mg 1 lb
34	Hog maws Liver and organ meats	307 mg	56%	61.4 mg 1 oz yields
35	Egg, whole, raw, frozen, salted, pasteurized Dairy and Egg Products	297 mg	54%	83.2 mg 1 oz
36	Stewed chitterlings, Puerto Rican style Meat mixed dishes	297 mg	54%	713 mg 1 cup
37	Egg, whole, raw Dairy and Egg Products	294 mg	53%	129 mg 1 medium
38	Egg, whole, hard-boiled Dairy and Egg Products	294 mg	53%	25 mg 1 tbsp
39	Egg, whole, pickled Eggs and omelets	292 mg	53%	146 mg 1 egg
40	Fish, cod, Atlantic, dried and salted Finfish and Shellfish Products	291 mg	53%	82.6 mg 1 oz
41	Chicken, liver, all classes, cooked, simmered Poultry Products	290 mg	53%	128 mg 1 liver
42	Egg, deviled Eggs and omelets	270 mg	49%	81 mg 1 egg
43	Egg, whole, raw, frozen, pasteurized Dairy and Egg Products	268 mg	49%	75.1 mg 1 oz
44	Egg, whole, boiled or poached Eggs and omelets	268 mg	49%	13.4 mg 1 slice
45	Egg, whole, fried no added fat Eggs and omelets	267 mg	49%	134 mg 1 egg
46	Egg omelet or scrambled egg, no added fat Eggs and omelets	267 mg	49%	134 mg 1 egg
47	Egg, whole, baked, no added fat Eggs and omelets	267 mg	49%	134 mg 1 egg
48	Nutritional powder mix, sugar free (Carnation Instant Breakfast) Protein and nutritional powders	267 mg	49%	15 mg 1 tablespoon
49	Chocolate beverage powder, light, dry mix, not reconstituted Not included in a food category	267 mg	49%	26.7 mg 1 tablespoon
50	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Egg Products	267 mg	49%	14.9 mg 1 tbsp
51	Beverages, chocolate powder, no sugar added Beverages	267 mg	49%	29.4 mg 2 tbsp
52	Egg omelet or scrambled egg, made with cooking spray Eggs and omelets	265 mg	48%	133 mg 1 egg
53	Egg, whole, fried with cooking spray Eggs and omelets	265 mg	48%	133 mg 1 egg
54	Egg, duck, whole, fresh, raw Dairy and Egg Products	263 mg	48%	184 mg 1 egg
55	Egg, goose, whole, fresh, raw Dairy and Egg Products	263 mg	48%	379 mg 1 egg
56	Egg, quail, whole, fresh, raw Dairy and Egg Products	263 mg	48%	23.7 mg 1 egg
57	Liver, beef or calves, and onions Meat mixed dishes	258 mg	47%	369 mg 1 slice with onions
58	Caribou, shoulder meat, dried (Alaska Native) American Indian/Alaska Native Foods	258 mg	47%	n/a
59	Egg, whole, cooked, NS as to cooking method Eggs and omelets	256 mg	47%	128 mg 1 egg
60	Liverwurst Cold cuts and cured meats	256 mg	47%	71.7 mg 1 slice, NFS
61	Braunschweiger (a liver sausage), pork Sausages and Luncheon Meats	256 mg	47%	46.1 mg 1 slice (2-1/2" dia x 1/4" thick)
62	Eggs, scrambled, frozen mixture Dairy and Egg Products	256 mg	46%	72.5 mg 1 oz
63	Egg omelet or scrambled egg, made with animal fat or meat drippings Eggs and omelets	253 mg	46%	139 mg 1 egg
64	Egg, whole, fried with animal fat or meat drippings Eggs and omelets	253 mg	46%	139 mg 1 egg
65	Egg omelet or scrambled egg, made with butter Eggs and omelets	251 mg	46%	138 mg 1 egg
66	Egg, whole, fried with butter Eggs and omelets	251 mg	46%	138 mg 1 egg
67	Egg, whole, baked, fat added Eggs and omelets	250 mg	45%	138 mg 1 egg
68	Egg, whole, fried with margarine Eggs and omelets	250 mg	45%	138 mg 1 egg
69	Egg omelet or scrambled egg, from fast food / restaurant Eggs and omelets	250 mg	45%	138 mg 1 egg
70	Egg omelet or scrambled egg, NS as to fat Eggs and omelets	250 mg	45%	138 mg 1 egg
71	Egg, whole, fried, NS as to fat type Eggs and omelets	250 mg	45%	138 mg 1 egg
72	Egg, whole, fried, NS as to fat Eggs and omelets	250 mg	45%	138 mg 1 egg
73	Egg, whole, fried with oil Eggs and omelets	250 mg	45%	138 mg 1 egg
74	Egg omelet or scrambled egg, made with oil Eggs and omelets	250 mg	45%	138 mg 1 egg
75	Egg omelet or scrambled egg, made with margarine Eggs and omelets	250 mg	45%	138 mg 1 egg
76	Egg, whole, fried, from fast food / restaurant Eggs and omelets	250 mg	45%	138 mg 1 egg
77	Egg, whole, baked, NS as to fat Eggs and omelets	250 mg	45%	138 mg 1 egg
78	Egg omelet or scrambled egg, NS as to fat type Eggs and omelets	250 mg	45%	138 mg 1 egg
79	Egg, whole, cooked, omelet Dairy and Egg Products	248 mg	45%	37.1 mg 1 tbsp
80	Fish, whitefish, eggs (Alaska Native) American Indian/Alaska Native Foods	248 mg	45%	n/a
81	Egg omelet or scrambled egg, with meat, no added fat Eggs and omelets	242 mg	44%	169 mg 1 egg
82	Egg salad, made with mayonnaise Eggs and omelets	242 mg	44%	165 mg 1 medium egg
83	Egg omelet or scrambled egg, with meat, made with cooking spray Eggs and omelets	240 mg	44%	168 mg 1 egg
84	Egg salad, made with creamy dressing Eggs and omelets	238 mg	43%	162 mg 1 medium egg
85	Egg omelet or scrambled egg, with vegetables other than dark green and/or tomatoes, no added fat Eggs and omelets	235 mg	43%	165 mg 1 egg
86	Egg omelet or scrambled egg, with cheese, no added fat Eggs and omelets	235 mg	43%	141 mg 1 egg
87	Egg omelet or scrambled egg, with dark-green vegetables, no added fat Eggs and omelets	235 mg	43%	165 mg 1 egg
88	Egg salad, made with mayonnaise-type salad dressing Eggs and omelets	235 mg	43%	160 mg 1 medium egg
89	Egg, whole, cooked, poached Dairy and Egg Products	234 mg	43%	117 mg 1 large
90	Egg omelet or scrambled egg, with potatoes and/or onions, no added fat Eggs and omelets	234 mg	43%	164 mg 1 egg
91	Egg salad, made with light mayonnaise-type salad dressing Eggs and omelets	233 mg	42%	158 mg 1 medium egg
92	Egg omelet or scrambled egg, with tomatoes, no added fat Eggs and omelets	233 mg	42%	163 mg 1 egg
93	Egg salad, made with light creamy dressing Eggs and omelets	233 mg	42%	158 mg 1 medium egg
94	Egg salad, made with Italian dressing Eggs and omelets	233 mg	42%	158 mg 1 medium egg
95	Egg omelet or scrambled egg, with cheese, made with cooking spray Eggs and omelets	233 mg	42%	140 mg 1 egg
96	Egg salad, made with light mayonnaise Eggs and omelets	233 mg	42%	158 mg 1 medium egg
97	Egg omelet or scrambled egg, with tomatoes and dark-green vegetables, no fat added Eggs and omelets	232 mg	42%	162 mg 1 egg
98	Egg salad, made with light Italian dressing Eggs and omelets	232 mg	42%	158 mg 1 medium egg
99	Fish, salmon, chum, dried (Alaska Native) American Indian/Alaska Native Foods	231 mg	42%	n/a
100	Egg omelet or scrambled egg, with meat, made with animal fat or meat drippings Eggs and omelets	231 mg	42%	173 mg 1 egg

General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.