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Foods Highest in Choline

4,232 foods ranked by Choline per 100 g.

These are the foods highest in Choline, ranked by the amount per 100 g of the edible portion. Choline is an essential nutrient grouped with the B vitamins. The body makes a little, but not enough, so it must also come from food. It is used to build cell membranes, make the neurotransmitter acetylcholine, and transport fats out of the liver.

Read the full Choline guide

Values per 100 g.

Food Choline
Egg, yolk, dried 1,752.70 mg
Egg, whole, dried 1,193.70 mg
Egg, yolk, raw, fresh 820.20 mg
Egg, yolk, raw, frozen 791.00 mg
Egg Mix, USDA Commodity 602.50 mg
Beef, variety meats and by-products, kidneys, cooked, simmered 513.20 mg
Fish, caviar, black and red, granular 490.90 mg
Beef, variety meats and by-products, brain, cooked, simmered 490.90 mg
Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered 471.00 mg
Beef, variety meats and by-products, liver, cooked, braised 426.00 mg
Beef, variety meats and by-products, liver, cooked, pan-fried 418.20 mg
Veal, variety meats and by-products, liver, cooked, pan-fried 411.00 mg
Veal, variety meats and by-products, liver, cooked, braised 398.90 mg
Oil, soybean lecithin 350.00 mg
Fish, roe, mixed species, raw 335.40 mg
Eggs, Grade A, Large, egg whole 335.00 mg
Beef, variety meats and by-products, liver, raw 333.30 mg
Chicken, liver, all classes, cooked, pan-fried 326.80 mg
Egg, whole, cooked, fried 317.10 mg
Veal, variety meats and by-products, liver, raw 310.00 mg
Egg, whole, raw, frozen, salted 297.00 mg
Egg, whole, raw, fresh 293.80 mg
Egg, whole, cooked, hard-boiled 293.80 mg
Fish, cod, Atlantic, dried and salted 291.30 mg
Chicken, liver, all classes, cooked, simmered 290.00 mg
Egg omelet or scrambled egg, no added fat 267.20 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 266.90 mg
Egg, duck, whole, fresh, raw 263.40 mg
Egg, goose, whole, fresh, raw 263.40 mg
Egg, quail, whole, fresh, raw 263.40 mg

Eggs, liver, meat, fish, soybeans, and cruciferous vegetables. Amounts are per 100 g of the edible portion; your serving may differ.

Choline — frequently asked questions

What foods are highest in Choline?

Per 100 g, some of the richest sources are Egg, yolk, dried, Egg, whole, dried, Egg, yolk, raw, fresh, Egg, yolk, raw, frozen and Egg Mix, USDA Commodity. See the full ranking above.

How much Choline do I need a day?

The FDA Daily Value is 550 mg. Eggs and animal foods are the most reliable sources.

What does Choline do?

Choline is an essential nutrient grouped with the B vitamins. The body makes a little, but not enough, so it must also come from food. It is used to build cell membranes, make the neurotransmitter acetylcholine, and transport fats out of the liver.

Want the full story on Choline?

See what it does, how much you need, deficiency and too-much, and more food sources.

Choline guide