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Foods High in Choline

Top choline foods: Eggs (147 mg in 1 large), Quinoa (119 mg). See all 111 foods ranked per serving and per 100 g. Data from USDA.

By · Updated · 4 sources

Editorial policy · How we use data

Foods high in choline

Per serving. Bars show the share of the Daily Value (550 mg a day).

Per 100 g. Bars show the share of the Daily Value (550 mg a day).

Per serving. No daily amount is set, so bars compare each food with the top food.

Per 100 g. No daily amount is set, so bars compare each food with the top food.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.EggsEggs and Dairy · per 1 large (50 g)147 mg27% of the Daily Value
  2. 2.ShrimpSeafood · per 3 oz (85 g)115 mg21% of the Daily Value
  3. 3.Chicken breastPoultry and Meats · per 4 oz (113 g)92.8 mg17% of the Daily Value
  4. 4.SoybeansBeans and Legumes · per 1 cup (172 g)81.7 mg15% of the Daily Value
  5. 5.Navy beansBeans and Legumes · per 1 cup (182 g)81.4 mg15% of the Daily Value
  6. 6.Ground lambPoultry and Meats · per 4 oz (113 g)78.3 mg14% of the Daily Value
  7. 7.MackerelSeafood · per 1 fillet (112 g)72.8 mg13% of the Daily Value
  8. 8.Chicken drumstickPoultry and Meats · per 1 drumstick with skin (133 g)70.2 mg13% of the Daily Value
  9. 9.ChickpeasBeans and Legumes · per 1 cup (164 g)70.2 mg13% of the Daily Value
  10. 10.SardinesSeafood · per 1 can (92 g)69 mg13% of the Daily Value
  11. 11.Farmed Atlantic SalmonSeafood · per 3 oz (85 g)66.7 mg12% of the Daily Value
  12. 12.LentilsBeans and Legumes · per 1 cup (198 g)64.7 mg12% of the Daily Value
  13. 13.Ground beefPoultry and Meats · per 4 oz (113 g)63.7 mg12% of the Daily Value
  14. 14.Lima beansBeans and Legumes · per 1 cup (188 g)61.1 mg11% of the Daily Value
  15. 15.Pinto beansBeans and Legumes · per 1 cup (171 g)60.4 mg11% of the Daily Value
  16. 16.Mung beansBeans and Legumes · per 1 cup (202 g)59.4 mg11% of the Daily Value
  17. 17.Black beansBeans and Legumes · per 1 cup (172 g)56.1 mg10% of the Daily Value
  18. 18.CodSeafood · per 3 oz (85 g)55.4 mg10% of the Daily Value
  19. 19.ScallopsSeafood · per 3 oz (85 g)55.3 mg10% of the Daily Value
  20. 20.HerringSeafood · per 3 oz (85 g)55.3 mg10% of the Daily Value
  21. 21.Kidney beansBeans and Legumes · per 1 cup (177 g)54 mg10% of the Daily Value
  22. 22.Fava beansBeans and Legumes · per 1 cup (170 g)52 mg9% of the Daily Value
  23. 23.PeasBeans and Legumes · per 1 cup (160 g)47.5 mg9% of the Daily Value
  24. 24.CauliflowerVegetables · per 1 cup (107 g)47.4 mg9% of the Daily Value
  25. 25.ArtichokeVegetables · per 1 artichoke (128 g)44 mg8% of the Daily Value
  1. 1.EggsEggs and Dairy294 mg53% of the Daily Value
  2. 2.ShrimpSeafood135 mg25% of the Daily Value
  3. 3.Chicken breastPoultry and Meats82.1 mg15% of the Daily Value
  4. 4.FlaxseedsNuts and Seeds78.7 mg14% of the Daily Value
  5. 5.Farmed Atlantic SalmonSeafood78.5 mg14% of the Daily Value
  6. 6.SardinesSeafood75 mg14% of the Daily Value
  7. 7.QuinoaGrains70.2 mg13% of the Daily Value
  8. 8.Ground lambPoultry and Meats69.3 mg13% of the Daily Value
  9. 9.CodSeafood65.2 mg12% of the Daily Value
  10. 10.MackerelSeafood65 mg12% of the Daily Value
  11. 11.ScallopsSeafood65 mg12% of the Daily Value
  12. 12.HerringSeafood65 mg12% of the Daily Value
  13. 13.Pumpkin seedsNuts and Seeds63 mg11% of the Daily Value
  14. 14.Ground beefPoultry and Meats56.4 mg10% of the Daily Value
  15. 15.Pine nutsNuts and Seeds55.8 mg10% of the Daily Value
  16. 16.Sunflower seedsNuts and Seeds55.1 mg10% of the Daily Value
  17. 17.Chicken drumstickPoultry and Meats52.8 mg10% of the Daily Value
  18. 18.PeanutsNuts and Seeds52.5 mg10% of the Daily Value
  19. 19.AlmondsNuts and Seeds52.1 mg9% of the Daily Value
  20. 20.SoybeansBeans and Legumes47.5 mg9% of the Daily Value
  21. 21.HazelnutsNuts and Seeds45.6 mg8% of the Daily Value
  22. 22.Navy beansBeans and Legumes44.7 mg8% of the Daily Value
  23. 23.CauliflowerVegetables44.3 mg8% of the Daily Value
  24. 24.ChickpeasBeans and Legumes42.8 mg8% of the Daily Value
  25. 25.PecansNuts and Seeds40.5 mg7% of the Daily Value
  1. 1.EggsEggs and Dairy205 mg
  2. 2.CauliflowerVegetables177 mg
  3. 3.ShrimpSeafood114 mg
  4. 4.EndiveVegetables98.8 mg
  5. 5.ScallopsSeafood94.2 mg
  6. 6.SpinachVegetables83.9 mg
  7. 7.AsparagusVegetables80 mg
  8. 8.CodSeafood79.5 mg
  9. 9.White mushroomsVegetables78.6 mg
  10. 10.ArtichokeVegetables73.2 mg
  11. 11.Chicken breastPoultry and Meats68.4 mg
  12. 12.ArugulaVegetables61.2 mg
  13. 13.Garden cressVegetables60.9 mg
  14. 14.ZucchiniVegetables55.9 mg
  15. 15.CorianderHerbs and spices55.7 mg
  16. 16.BasilHerbs and spices49.6 mg
  17. 17.Bok choyVegetables49.2 mg
  18. 18.Green beansBeans and Legumes48.3 mg
  19. 19.Iceberg lettuceVegetables47.9 mg
  20. 20.KohlrabiVegetables45.6 mg
  21. 21.Brussels sproutsVegetables44.4 mg
  22. 22.CeleryVegetables43.6 mg
  23. 23.CabbageVegetables42.8 mg
  24. 24.HerringSeafood41.1 mg
  25. 25.RadishesVegetables40.6 mg

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