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Top 100 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
MALES
425 mg
FEMALES
450 mg
PREGNANT
550 mg
BREASTFEEDING
Food Name Common Serving Amount (% RDI) Choline, Total Per Calorie
beef brains per oz 417mg (76%) Good
beef liver per slice 339mg (62%) Good
veal liver per slice 319mg (58%) Good
egg yolk per oz 200mg (36%) Good
garbanzo beans per cup 199mg (36%) Poor
peas per cup 188mg (34%) Poor
whole egg per large 147mg (27%) Good
chicken liver per liver 144mg (26%) Good
beef shortribs per piece 142mg (26%) Poor
beef tenderloin steak per steak 141mg (26%) Poor
veal per oz 136mg (25%) Poor
white fish per cup 129mg (23%) Poor
black beans per cup 129mg (23%) Poor
roast ham per cup 124mg (23%) Poor
kidney beans per cup 121mg (22%) Poor
beef tenderloin steak per steak 120mg (22%) Poor
lobster per cup 117mg (21%) Poor
rockfish per fillet 117mg (21%) Poor
turkey liver per liver cooked 117mg (21%) Poor
top round steak per oz 115mg (21%) Poor
shrimp per oz 115mg (21%) Poor
sardine per cup 112mg (20%) Poor
oysters per oz 111mg (20%) Poor
mollusks conch per cup 103mg (19%) Poor
flounder per fillet 101mg (18%) Poor
natto per cup 100mg (18%) Poor
sirloin steak (lean) per oz 100mg (18%) Poor
mussel per cup 98mg (18%) Poor
pork ribs per rack 97mg (18%) Poor
salmon per oz 96mg (17%) Poor
crab per cup 95mg (17%) Poor
scallop per oz 94mg (17%) Poor
beef brisket per oz 94mg (17%) Poor
beef brisket, flat half per oz 93mg (17%) Poor
beef brisket, flat half per oz 93mg (17%) Poor
chicken breast per oz 92mg (17%) Poor
clam per oz 91mg (17%) Poor
beef brisket per oz 91mg (17%) Poor
veal loin per oz 90mg (16%) Poor
pistachio nuts per cup 88mg (16%) Poor
sirloin steak per oz 87mg (16%) Poor
edamame per cup 87mg (16%) Poor
chuck steak per oz 87mg (16%) Poor
beef loin, top loin per oz 87mg (16%) Poor
beef loin per oz 85mg (15%) Poor
leg ham per oz 84mg (15%) Poor
pork shoulder per oz 84mg (15%) Poor
pork (lean) per oz 84mg (15%) Poor
pork chops per oz 83mg (15%) Poor
cod per oz 83mg (15%) Poor
lamb leg per oz 82mg (15%) Poor
almonds per cup whole kernels 82mg (15%) Poor
navy beans per cup 81mg (15%) Poor
mackerel per piece 81mg (15%) Poor
pumpkin seeds per cup 81mg (15%) Poor
ground pork per oz grilled patties 81mg (15%) Poor
chicken per cup 80mg (15%) Poor
bratwurst per link cooked 80mg (15%) Poor
peanuts per cup 80mg (14%) Poor
cashews per cup 79mg (14%) Poor
caviar per tbsp 79mg (14%) Good
roast pork per oz 78mg (14%) Poor
pearled barley per cup 76mg (14%) Poor
pine nuts per cup 75mg (14%) Poor
turkey per oz 74mg (14%) Poor
lamb rib per oz 73mg (13%) Poor
collards per cup 73mg (13%) Poor
blood sausage per slices 73mg (13%) Poor
ground beef (lean) per oz 72mg (13%) Poor
duck per cup 71mg (13%) Poor
sunflower seeds per cup 71mg (13%) Poor
chick peas per cup 70mg (13%) Poor
ground beef, 75/25 per oz 69mg (13%) Poor
octopus per oz 69mg (13%) Poor
crayfish per oz 69mg (13%) Poor
ground beef 70/30 per oz 67mg (12%) Poor
ground beef 70/30 per oz 66mg (12%) Poor
chicken drumstick per drumstick without skin 66mg (12%) Poor
ground turkey per oz 65mg (12%) Poor
lentils per cup 65mg (12%) Poor
rotisserie chicken thigh per thigh 65mg (12%) Poor
halibut per oz 64mg (12%) Poor
lima beans per cup 62mg (11%) Poor
ground beef per oz 62mg (11%) Poor
bologna per cup pieces 61mg (11%) Poor
pork ribs per oz 60mg (11%) Poor
pork loin per oz 60mg (11%) Poor
whiting per fillet 60mg (11%) Poor
rotisserie chicken thigh w. skin per thigh 60mg (11%) Poor
sturgeon per oz 60mg (11%) Poor
trout per fillet 55mg (10%) Poor
cowpeas per cup 55mg (10%) Poor
pollock per fillet 55mg (10%) Poor
shiitake mushroom per cup whole 53mg (10%) Good
rotisserie chicken drumstick per drumstick 52mg (9%) Poor
broad beans per cup 52mg (9%) Poor
rye grain per cup 51mg (9%) Poor
t-bone steak per oz 50mg (9%) Poor
cauliflower per cup chopped 47mg (9%) Good
roast beef per oz 47mg (9%) Poor

Recipes High In Choline, Total