basalfitstage
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Foods high in Choline

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much choline they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 550 mg.

Foods high in Choline
FoodTypical portionIn that portionPer 100 kcal
Egg, yolk, dried1 cup, sifted (67 g)1610 mg (293% DV)359 mg
Beef, variety meats and by-products, brain, cooked, simmered100 g491 mg (89% DV)325 mg
Beef, variety meats and by-products, kidneys, cooked, simmered100 g513 mg (93% DV)325 mg
Jellyfish, dried, salted1 cup (58 g)55.1 mg (10% DV)264 mg
Egg, yolk, raw, frozen, salted, pasteurized100 g705 mg (128% DV)256 mg
Egg, yolk, raw, fresh1 cup (243 g)1993 mg (362% DV)255 mg
Beef, variety meats and by-products, liver, raw100 g333 mg (61% DV)247 mg
Beef, variety meats and by-products, liver, cooked, pan-fried1 slice (81 g)339 mg (62% DV)239 mg
Fish, roe, mixed species, raw1 can, (8 oz), solids and liquid (227 g)761 mg (138% DV)235 mg
Beef, variety meats and by-products, tripe, raw100 g195 mg (35% DV)229 mg
Eggs, Grade A, Large, egg whole1 egg, whole without shell (50 g)169 mg (31% DV)226 mg
Veal, variety meats and by-products, liver, raw100 g310 mg (56% DV)221 mg
Egg, yolk, raw, frozen, sugared, pasteurized100 g669 mg (122% DV)218 mg
Veal, variety meats and by-products, liver, cooked, pan-fried1 slice (67 g)275 mg (50% DV)213 mg
Veal, variety meats and by-products, liver, cooked, braised1 slice (80 g)319 mg (58% DV)208 mg
Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered100 g471 mg (86% DV)202 mg
Cauliflower, frozen, cooked, boiled, drained, with salt1 cup, (1" pieces) (180 g)60.3 mg (11% DV)197 mg
Chicken, liver, all classes, cooked, pan-fried1 liver (44 g)144 mg (26% DV)190 mg
Fish, caviar, black and red, granular1 tbsp (16 g)78.5 mg (14% DV)186 mg
Cauliflower, green, raw1 cup (64 g)36.5 mg (7% DV)184 mg
Cauliflower, green, cooked, no salt added¼ head (90 g)52.9 mg (10% DV)184 mg
Cauliflower, raw1 cup, chopped (1/2" pieces) (107 g)47.4 mg (9% DV)177 mg
Cauliflower, frozen, unprepared½ cup, (1" pieces) (66 g)27.7 mg (5% DV)175 mg
Chicken, liver, all classes, cooked, simmered1 liver (44 g)128 mg (23% DV)174 mg
Turkey, all classes, liver, raw1 raw, liver (78 g)173 mg (31% DV)173 mg
Veal, variety meats and by-products, thymus, cooked, braised100 g209 mg (38% DV)167 mg
Chicken, liver, all classes, raw1 liver (44 g)85.5 mg (16% DV)163 mg
Turkey, whole, giblets, raw1 giblets (157 g)251 mg (46% DV)129 mg
Mollusks, oyster, eastern, wild, cooked, dry heat6 medium (59 g)59.6 mg (11% DV)128 mg
Mollusks, oyster, eastern, wild, raw6 medium (84 g)54.6 mg (10% DV)127 mg
Pork, fresh, variety meats and by-products, stomach, raw100 g195 mg (35% DV)123 mg
Veal, leg, top round, cap off, cutlet, boneless, raw1 serving (113 g)136 mg (25% DV)112 mg
Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated100 g125 mg (23% DV)102 mg
Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil100 g139 mg (25% DV)92.6 mg
Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated100 g76.9 mg (14% DV)84.5 mg
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D1 cup (243 g)69 mg (13% DV)64.5 mg
Soy sauce made from soy (tamari)1 tbsp (18 g)6.91 mg (1% DV)64 mg
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D1 cup (243 g)43.5 mg (8% DV)63.9 mg
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D1 cup (243 g)69 mg (13% DV)60.4 mg
Soy protein isolate, potassium type100 g191 mg (35% DV)59.5 mg
Oil, soybean lecithin1 cup (218 g)763 mg (139% DV)45.9 mg
Wheat bran, crude1 cup (58 g)43.2 mg (8% DV)34.4 mg
Lemon juice from concentrate, canned or bottled1 cup (244 g)12.4 mg (2% DV)30 mg
Clementines, raw1 fruit (74 g)10.4 mg (2% DV)29.8 mg
Rhubarb, raw1 cup, diced (122 g)7.44 mg (1% DV)29 mg
Rhubarb, frozen, uncooked1 cup, diced (137 g)8.36 mg (2% DV)29 mg
Margarine-like, vegetable oil spread, fat free, liquid, with salt1 tbsp (15 g)1.86 mg (0% DV)28.8 mg
Mulberries, raw1 cup (140 g)17.2 mg (3% DV)28.6 mg
Buckwheat groats, roasted, cooked1 cup (168 g)33.8 mg (6% DV)21.8 mg
Noodles, egg, dry, enriched1 cup (38 g)29.9 mg (5% DV)20.5 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.