Top 101 Foods High In Choline, Total
Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Reference Dietary Intake For Choline, Total
550 mg
MALES425 mg
FEMALES450 mg
PREGNANT550 mg
BREASTFEEDING
Nutrients Per Serving
Nutrient Density Per Calorie
| Food Name | Common Serving | Amount (% RDI) | Calories 100% RDI |
|---|---|---|---|
| beef brains | per 3.0 oz (85.0g) | 417mg (76%) | 169 |
| beef liver | per 1.0 slice (81.0g) | 339mg (62%) | 230 |
| veal liver | per 1.0 slice (80.0g) | 319mg (58%) | 265 |
| egg yolk | per 1.0 oz (28.4g) | 200mg (36%) | 215 |
| garbanzo beans | per 1.0 cup (200.0g) | 199mg (36%) | 2094 |
| peas | per 1.0 cup (197.0g) | 188mg (34%) | 2027 |
| whole egg | per 1.0 large (50.0g) | 147mg (27%) | 268 |
| chicken liver | per 1.0 liver (44.0g) | 144mg (26%) | 289 |
| beef shortribs | per 1.0 piece (121.0g) | 142mg (26%) | 1384 |
| beef tenderloin steak | per 1.0 steak (140.0g) | 141mg (26%) | 1491 |
| veal | per 3.0 oz (85.0g) | 136mg (25%) | 519 |
| white fish | per 1.0 cup (136.0g) | 129mg (23%) | 625 |
| black beans | per 1.0 cup (194.0g) | 129mg (23%) | 2825 |
| roast ham | per 1.0 cup (140.0g) | 124mg (23%) | 1107 |
| kidney beans | per 1.0 cup (184.0g) | 121mg (22%) | 2813 |
| beef tenderloin steak | per 1.0 steak (119.0g) | 120mg (22%) | 1430 |
| lobster | per 1.0 cup (145.0g) | 117mg (21%) | 605 |
| rockfish | per 1.0 fillet (149.0g) | 117mg (21%) | 762 |
| turkey liver | per 1.0 liver cooked (53.0g) | 117mg (21%) | 472 |
| top round steak | per 3.0 oz (85.0g) | 115mg (21%) | 847 |
| shrimp | per 3.0 oz (85.0g) | 115mg (21%) | 483 |
| sardine | per 1.0 cup (149.0g) | 112mg (20%) | 1525 |
| oysters | per 3.0 oz (85.0g) | 111mg (20%) | 432 |
| mollusks conch | per 1.0 cup (127.0g) | 103mg (19%) | 883 |
| flounder | per 1.0 fillet (127.0g) | 101mg (18%) | 592 |
| natto | per 1.0 cup (175.0g) | 100mg (18%) | 2036 |
| sirloin steak (lean) | per 3.0 oz (85.0g) | 100mg (18%) | 830 |
| mussel | per 1.0 cup (150.0g) | 98mg (18%) | 728 |
| pork ribs | per 1.0 rack (122.0g) | 97mg (18%) | 1502 |
| salmon | per 3.0 oz (85.0g) | 96mg (17%) | 762 |
| crab | per 1.0 cup (118.0g) | 95mg (17%) | 564 |
| scallop | per 3.0 oz (85.0g) | 94mg (17%) | 551 |
| beef brisket | per 3.0 oz (85.0g) | 94mg (17%) | 1396 |
| beef brisket, flat half | per 3.0 oz (85.0g) | 93mg (17%) | 1448 |
| beef brisket, flat half | per 3.0 oz (85.0g) | 93mg (17%) | 1501 |
| chicken breast | per 3.0 oz (85.0g) | 92mg (17%) | 756 |
| clam | per 3.0 oz (85.0g) | 91mg (17%) | 727 |
| beef brisket | per 3.0 oz (85.0g) | 91mg (17%) | 1257 |
| veal loin | per 3.0 oz (85.0g) | 90mg (16%) | 914 |
| pistachio nuts | per 1.0 cup (123.0g) | 88mg (16%) | 4383 |
| sirloin steak | per 3.0 oz (85.0g) | 87mg (16%) | 1301 |
| edamame | per 1.0 cup (155.0g) | 87mg (16%) | 1182 |
| chuck steak | per 3.0 oz (85.0g) | 87mg (16%) | 1040 |
| beef loin, top loin | per 3.0 oz (85.0g) | 87mg (16%) | 1351 |
| beef loin | per 3.0 oz (85.0g) | 85mg (15%) | 1535 |
| leg ham | per 3.0 oz (85.0g) | 84mg (15%) | 915 |
| pork shoulder | per 3.0 oz (85.0g) | 84mg (15%) | 900 |
| pork (lean) | per 3.0 oz (85.0g) | 84mg (15%) | 1168 |
| pork chops | per 3.0 oz (85.0g) | 83mg (15%) | 979 |
| cod | per 1.0 oz (28.4g) | 83mg (15%) | 548 |
| lamb leg | per 3.0 oz (85.0g) | 82mg (15%) | 1474 |
| almonds | per 1.0 cup whole kernels (157.0g) | 82mg (15%) | 6408 |
| navy beans | per 1.0 cup (182.0g) | 81mg (15%) | 1723 |
| mackerel | per 1.0 piece (80.0g) | 81mg (15%) | 1651 |
| pumpkin seeds | per 1.0 cup (129.0g) | 81mg (15%) | 4880 |
| ground pork | per 3.0 oz grilled patties (85.0g) | 81mg (15%) | 1069 |
| chicken | per 1.0 cup (140.0g) | 80mg (15%) | 2098 |
| bratwurst | per 1.0 link cooked (85.0g) | 80mg (15%) | 1948 |
| peanuts | per 1.0 cup (144.0g) | 80mg (14%) | 5958 |
| cashews | per 1.0 cup (129.0g) | 79mg (14%) | 5230 |
| caviar | per 1.0 tbsp (16.0g) | 79mg (14%) | 296 |
| roast pork | per 3.0 oz (85.0g) | 78mg (14%) | 1196 |
| pearled barley | per 1.0 cup (200.0g) | 76mg (14%) | 5122 |
| pine nuts | per 1.0 cup (135.0g) | 75mg (14%) | 6634 |
| turkey | per 3.0 oz (85.0g) | 74mg (14%) | 1189 |
| lamb rib | per 3.0 oz (85.0g) | 73mg (13%) | 2298 |
| collards | per 1.0 cup (190.0g) | 73mg (13%) | 473 |
| blood sausage | per 4.0 slices (100.0g) | 73mg (13%) | 2863 |
| ground beef (lean) | per 3.0 oz (85.0g) | 72mg (13%) | 933 |
| duck | per 1.0 cup (140.0g) | 71mg (13%) | 3678 |
| sunflower seeds | per 1.0 cup (128.0g) | 71mg (13%) | 5450 |
| chick peas | per 1.0 cup (164.0g) | 70mg (13%) | 2107 |
| ground beef, 75/25 | per 3.0 oz (85.0g) | 69mg (13%) | 1869 |
| octopus | per 3.0 oz (85.0g) | 69mg (13%) | 1114 |
| crayfish | per 3.0 oz (85.0g) | 69mg (13%) | 557 |
| ground beef 70/30 | per 3.0 oz (85.0g) | 67mg (12%) | 1897 |
| ground beef 70/30 | per 3.0 oz (85.0g) | 66mg (12%) | 1958 |
| chicken drumstick | per 1.0 drumstick without skin (95.0g) | 66mg (12%) | 1184 |
| ground turkey | per 3.0 oz (85.0g) | 65mg (12%) | 1850 |
| lentils | per 1.0 cup (198.0g) | 65mg (12%) | 1951 |
| rotisserie chicken thigh | per 1.0 thigh (95.0g) | 65mg (12%) | 1561 |
| halibut | per 3.0 oz (85.0g) | 64mg (12%) | 813 |
| lima beans | per 1.0 cup (156.0g) | 62mg (11%) | 1554 |
| ground beef | per 3.0 oz (85.0g) | 62mg (11%) | 1874 |
| bologna | per 1.0 cup pieces (138.0g) | 61mg (11%) | 3849 |
| pork loin | per 3.0 oz (85.0g) | 60mg (11%) | 1495 |
| pork ribs | per 3.0 oz (85.0g) | 60mg (11%) | 2796 |
| whiting | per 1.0 fillet (72.0g) | 60mg (11%) | 766 |
| rotisserie chicken thigh w. skin | per 1.0 thigh (95.0g) | 60mg (11%) | 1976 |
| sturgeon | per 3.0 oz (85.0g) | 60mg (11%) | 1061 |
| trout | per 1.0 fillet (71.0g) | 55mg (10%) | 1191 |
| cowpeas | per 1.0 cup (171.0g) | 55mg (10%) | 1981 |
| pollock | per 1.0 fillet (60.0g) | 55mg (10%) | 666 |
| shiitake mushroom | per 1.0 cup whole (89.0g) | 53mg (10%) | 361 |
| rotisserie chicken drumstick | per 1.0 drumstick (71.0g) | 52mg (9%) | 1546 |
| broad beans | per 1.0 cup (170.0g) | 52mg (9%) | 1977 |
| rye grain | per 1.0 cup (169.0g) | 51mg (9%) | 6115 |
| t-bone steak | per 3.0 oz (85.0g) | 50mg (9%) | 2759 |
| cauliflower | per 1.0 cup chopped (107.0g) | 47mg (9%) | 310 |
| roast beef | per 3.0 oz (85.0g) | 47mg (9%) | 2174 |
| fish roe | per 1.0 tbsp (14.0g) | 47mg (9%) | 234 |
| beef brains | per 3.0 oz (85.0g) | 417mg (76%) | 169 |
| egg yolk | per 1.0 oz (28.4g) | 200mg (36%) | 215 |
| beef liver | per 1.0 slice (81.0g) | 339mg (62%) | 230 |
| fish roe | per 1.0 tbsp (14.0g) | 47mg (9%) | 234 |
| veal liver | per 1.0 slice (80.0g) | 319mg (58%) | 265 |
| whole egg | per 1.0 large (50.0g) | 147mg (27%) | 268 |
| chicken liver | per 1.0 liver (44.0g) | 144mg (26%) | 289 |
| caviar | per 1.0 tbsp (16.0g) | 79mg (14%) | 296 |
| cauliflower | per 1.0 cup chopped (1/2" pieces) (107.0g) | 47mg (9%) | 310 |
| shiitake mushroom | per 1.0 cup whole (89.0g) | 53mg (10%) | 361 |
| oysters | per 3.0 oz (85.0g) | 111mg (20%) | 432 |
| asparagus | per 0.5 cup (90.0g) | 23mg (4%) | 464 |
| turkey liver | per 1.0 liver cooked (53.0g) | 117mg (21%) | 472 |
| collards | per 1.0 cup, chopped (190.0g) | 73mg (13%) | 473 |
| broccoli | per 0.5 cup, chopped (78.0g) | 31mg (6%) | 480 |
| shrimp | per 3.0 oz (85.0g) | 115mg (21%) | 483 |
| portabella mushrooms | per 1.0 cup sliced (121.0g) | 40mg (7%) | 486 |
| veal | per 3.0 oz (85.0g) | 136mg (25%) | 519 |
| chinese cabbage | per 1.0 cup, shredded (170.0g) | 21mg (4%) | 545 |
| cod | per 1.0 oz (28.4g) | 83mg (15%) | 548 |
| scallop | per 3.0 oz (85.0g) | 94mg (17%) | 551 |
| turkey heart | per 1.0 heart (20.0g) | 35mg (6%) | 555 |
| endive | per 0.5 cup, chopped (25.0g) | 4mg (1%) | 557 |
| crayfish | per 3.0 oz (85.0g) | 69mg (13%) | 557 |
| crab | per 1.0 cup, flaked and pieces (118.0g) | 95mg (17%) | 564 |
| chard | per 1.0 cup (36.0g) | 6mg (1%) | 581 |
| molluscs | per 1.0 unit 2 large or 5 small (30.0g) | 20mg (4%) | 584 |
| flounder | per 1.0 fillet (127.0g) | 101mg (18%) | 592 |
| lobster | per 1.0 cup (145.0g) | 117mg (21%) | 605 |
| lettuce | per 1.0 cup shredded (36.0g) | 5mg (1%) | 607 |
| cabbage | per 0.5 cup, shredded (75.0g) | 15mg (3%) | 623 |
| white fish | per 1.0 cup, cooked (136.0g) | 129mg (23%) | 625 |
| spinach | per 1.0 cup (180.0g) | 35mg (6%) | 642 |
| pollock | per 1.0 fillet (60.0g) | 55mg (10%) | 666 |
| perch | per 1.0 fillet (50.0g) | 39mg (7%) | 672 |
| watercress | per 1.0 cup, chopped (34.0g) | 3mg (1%) | 672 |
| escarole | per 1.0 cup (150.0g) | 23mg (4%) | 679 |
| haddock | per 1.0 oz, boneless (28.4g) | 26mg (5%) | 691 |
| snap beans | per 0.5 cup (120.0g) | 14mg (3%) | 699 |
| white mushroom | per 1.0 cup, pieces or slices (70.0g) | 12mg (2%) | 699 |
| clam | per 3.0 oz (85.0g) | 91mg (17%) | 727 |
| mussel | per 1.0 cup (150.0g) | 98mg (18%) | 728 |
| artichokes | per 1.0 artichoke, medium (128.0g) | 44mg (8%) | 751 |
| chicken breast | per 3.0 oz (85.0g) | 92mg (17%) | 756 |
| rockfish | per 1.0 fillet (149.0g) | 117mg (21%) | 762 |
| salmon | per 3.0 oz (85.0g) | 96mg (17%) | 762 |
| whiting | per 1.0 fillet (72.0g) | 60mg (11%) | 766 |
| frankfurter (fat free) | per 1.0 frank 1 NLEA serving (57.0g) | 43mg (8%) | 800 |
| halibut | per 3.0 oz (85.0g) | 64mg (12%) | 813 |
| headcheese | per 1.0 slice (1 oz) (4" x 4" x 3/32" thick) (28.0g) | 29mg (5%) | 829 |
| sirloin steak (lean) | per 3.0 oz (85.0g) | 100mg (18%) | 830 |
| top round steak | per 3.0 oz (85.0g) | 115mg (21%) | 847 |
| alfalfa | per 1.0 cup (33.0g) | 5mg (1%) | 878 |
| mollusks conch | per 1.0 cup, sliced (127.0g) | 103mg (19%) | 883 |
| cream cheese (low fat) | per 1.0 tbsp (18.0g) | 12mg (2%) | 886 |
| arugula | per 1.0 leaf (2.0g) | 0mg (0%) | 899 |
| pork shoulder | per 3.0 oz (85.0g) | 84mg (15%) | 900 |
| veal loin | per 3.0 oz (85.0g) | 90mg (16%) | 914 |
| leg ham | per 3.0 oz (85.0g) | 84mg (15%) | 915 |
| ground beef (lean) | per 3.0 oz (85.0g) | 72mg (13%) | 933 |
| lamb (lean) | per 1.0 oz (28.4g) | 23mg (4%) | 966 |
| pork chops | per 3.0 oz (85.0g) | 83mg (15%) | 979 |
| zucchini | per 1.0 cup, chopped (124.0g) | 12mg (2%) | 984 |
| coriander | per 0.3 cup (4.0g) | 1mg (0%) | 988 |
| chicory greens | per 1.0 cup, chopped (29.0g) | 4mg (1%) | 988 |
| sauerkraut | per 1.0 cup (142.0g) | 15mg (3%) | 1005 |
| turkey gizzard | per 1.0 gizzard cooked (45.0g) | 37mg (7%) | 1037 |
| chuck steak | per 3.0 oz (85.0g) | 87mg (16%) | 1040 |
| mung beans | per 1.0 cup (124.0g) | 12mg (2%) | 1056 |
| sturgeon | per 3.0 oz (85.0g) | 60mg (11%) | 1061 |
| ground pork | per 3.0 oz grilled patties (85.0g) | 81mg (15%) | 1069 |
| soybeans (sprouted) | per 1.0 cup (94.0g) | 39mg (7%) | 1081 |
| roast ham | per 1.0 cup (140.0g) | 124mg (23%) | 1107 |
| octopus | per 3.0 oz (85.0g) | 69mg (13%) | 1114 |
| radicchio | per 1.0 cup, shredded (40.0g) | 4mg (1%) | 1161 |
| pork (lean) | per 3.0 oz (85.0g) | 84mg (15%) | 1168 |
| edamame | per 1.0 cup (155.0g) | 87mg (16%) | 1182 |
| chicken drumstick | per 1.0 drumstick without skin (95.0g) | 66mg (12%) | 1184 |
| turkey | per 3.0 oz (85.0g) | 74mg (14%) | 1189 |
| trout | per 1.0 fillet (71.0g) | 55mg (10%) | 1191 |
| roast pork | per 3.0 oz (85.0g) | 78mg (14%) | 1196 |
| celery | per 1.0 cup, diced (150.0g) | 12mg (2%) | 1253 |
| herring | per 1.0 oz, boneless (28.4g) | 27mg (5%) | 1256 |
| beef brisket | per 3.0 oz (85.0g) | 91mg (17%) | 1257 |
| chayote | per 1.0 cup (1" pieces) (160.0g) | 17mg (3%) | 1257 |
| brussel sprouts | per 1.0 cup (155.0g) | 28mg (5%) | 1276 |
| sirloin steak | per 3.0 oz (85.0g) | 87mg (16%) | 1301 |
| peas | per 1.0 cup, chopped (98.0g) | 17mg (3%) | 1328 |
| turnips | per 1.0 cup (156.0g) | 14mg (2%) | 1328 |
| jerusalem-artichokes | per 1.0 cup slices (150.0g) | 45mg (8%) | 1338 |
| beef loin, top loin | per 3.0 oz (85.0g) | 87mg (16%) | 1351 |
| radishes | per 1.0 cup slices (116.0g) | 8mg (1%) | 1354 |
| anchovy | per 1.0 oz, boneless (28.4g) | 24mg (4%) | 1359 |
| tofu | per 0.2 block (91.0g) | 30mg (5%) | 1383 |
| beef shortribs | per 1.0 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (121.0g) | 142mg (26%) | 1384 |
| okra | per 0.5 cup slices (80.0g) | 7mg (1%) | 1391 |
| turnips | per 1.0 cup, cubes (156.0g) | 14mg (2%) | 1391 |
| beef brisket | per 3.0 oz (85.0g) | 94mg (17%) | 1396 |
| beef tenderloin steak | per 1.0 steak (yield from 1 raw steak weighing 151g) (119.0g) | 120mg (22%) | 1430 |
| beef brisket, flat half | per 3.0 oz (85.0g) | 93mg (17%) | 1448 |
| summer squash | per 1.0 cup sliced (127.0g) | 9mg (2%) | 1472 |