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Foods high in Choline, total

Top food sources of Choline, total ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: mg

  1. 1

    Egg, yolk, dried

    2 403,3 mg/ 100 g1 610,21 mg (67 g serving)437% DV
  2. 2

    Egg, whole, dried

    1 266,7 mg/ 100 g1 076,7 mg (85 g serving)230% DV
  3. 3

    Egg, yolk, fresh

    820,2 mg/ 100 g139,43 mg (17 g serving)149% DV
  4. 4

    Egg, yolk only, raw

    820,2 mg/ 100 g139,43 mg (17 g serving)149% DV
  5. 5

    Egg, yolk, frozen

    705 mg/ 100 g199,87 mg (28 g serving)128% DV
  6. 6

    Egg, yolk, frozen

    669,3 mg/ 100 g189,75 mg (28 g serving)122% DV
  7. 7

    Egg, yolk only, cooked

    654,2 mg/ 100 g111,21 mg (17 g serving)119% DV
  8. 8

    Egg, yolk, frozen

    639,3 mg/ 100 g181,24 mg (28 g serving)116% DV
  9. 9

    Egg, yolk only, cooked

    612 mg/ 100 g122,4 mg (20 g serving)111% DV
  10. 10

    Egg, yolk only, cooked

    612 mg/ 100 g122,4 mg (20 g serving)111% DV
  11. 11

    Beef, variety meats and by-products, cooked

    513,2 mg/ 100 g436,22 mg (85 g serving)93% DV
  12. 12

    Kidney

    509,1 mg/ 100 g1 170,93 mg (230 g serving)93% DV
  13. 13

    Beef, variety meats and by-products, cooked

    490,9 mg/ 100 g417,27 mg (85 g serving)89% DV
  14. 14

    Fish, caviar

    490,9 mg/ 100 g78,54 mg (16 g serving)89% DV
  15. 15

    Caviar

    490,9 mg/ 100 g78,54 mg (16 g serving)89% DV
  16. 16

    Brains

    487 mg/ 100 g681,8 mg (140 g serving)89% DV
  17. 17

    Pork, fresh, cooked

    471 mg/ 100 g400,35 mg (85 g serving)86% DV
  18. 18

    Chitterlings

    467,3 mg/ 100 g584,13 mg (125 g serving)85% DV
  19. 19

    Beef, variety meats and by-products, liver, braised

    426 mg/ 100 g362,1 mg (85 g serving)77% DV
  20. 20

    Beef, variety meats and by-products, liver, cooked

    418,2 mg/ 100 g355,47 mg (85 g serving)76% DV
  21. 21

    Liver, beef

    414,9 mg/ 100 g352,67 mg (85 g serving)75% DV
  22. 22

    Veal, variety meats and by-products, liver, cooked

    411 mg/ 100 g349,35 mg (85 g serving)75% DV
  23. 23

    Veal, variety meats and by-products, liver, braised

    398,9 mg/ 100 g339,07 mg (85 g serving)73% DV
  24. 24

    Oil, soybean lecithin

    350 mg/ 100 g47,6 mg (14 g serving)64% DV
  25. 25

    Fish, roe, raw

    335,4 mg/ 100 g46,96 mg (14 g serving)61% DV
  26. 26

    Eggs, Grade A, egg whole

    335 mg/ 100 g168,51 mg (1 egg (50 g))61% DV
  27. 27

    Egg, whole, raw

    335 mg/ 100 g167,5 mg (50 g serving)61% DV
  28. 28

    Beef, variety meats and by-products, liver, raw

    333,3 mg/ 100 g376,63 mg (113 g serving)61% DV
  29. 29

    Chicken, liver, cooked

    326,8 mg/ 100 g277,78 mg (85 g serving)59% DV
  30. 30

    Egg, whole, fried

    317,1 mg/ 100 g145,87 mg (46 g serving)58% DV
  31. 31

    Beverages, Protein powder soy based

    312,9 mg/ 100 g140,81 mg (45 g serving)57% DV
  32. 32

    Nutritional powder mix, protein

    312,9 mg/ 100 g93,87 mg (30 g serving)57% DV
  33. 33

    Veal, variety meats and by-products, liver, raw

    310 mg/ 100 g350,3 mg (113 g serving)56% DV
  34. 34

    Hog maws

    306,8 mg/ 100 g429,52 mg (140 g serving)56% DV
  35. 35

    Egg, whole, frozen

    297 mg/ 100 g83,16 mg (28 g serving)54% DV
  36. 36

    Stewed chitterlings, Puerto Rican style

    296,8 mg/ 100 g712,32 mg (240 g serving)54% DV
  37. 37

    Egg, whole, fresh

    293,8 mg/ 100 g146,9 mg (50 g serving)53% DV
  38. 38

    Egg, whole, cooked

    293,8 mg/ 100 g399,57 mg (136 g serving)53% DV
  39. 39

    Egg, whole

    291,8 mg/ 100 g145,9 mg (50 g serving)53% DV
  40. 40

    Fish, cod, dried and salted

    291,3 mg/ 100 g82,58 mg (28 g serving)53% DV
  41. 41

    Chicken, liver, cooked

    290 mg/ 100 g246,5 mg (85 g serving)53% DV
  42. 42

    Egg, deviled

    270,1 mg/ 100 g81,03 mg (30 g serving)49% DV
  43. 43

    Egg, whole, frozen

    268,3 mg/ 100 g75,12 mg (28 g serving)49% DV
  44. 44

    Egg, whole, boiled or poached

    268 mg/ 100 g134 mg (50 g serving)49% DV
  45. 45

    Egg, whole, fried no added fat

    267,2 mg/ 100 g133,6 mg (50 g serving)49% DV
  46. 46

    Egg, whole, baked

    267,2 mg/ 100 g133,6 mg (50 g serving)49% DV
  47. 47

    Egg omelet or scrambled egg, no added fat

    267,2 mg/ 100 g133,6 mg (50 g serving)49% DV
  48. 48

    Beverage, instant breakfast powder

    266,9 mg/ 100 g14,95 mg (6 g serving)49% DV
  49. 49

    Beverages, chocolate powder

    266,9 mg/ 100 g29,36 mg (11 g serving)49% DV
  50. 50

    Chocolate beverage powder, light

    266,9 mg/ 100 g26,69 mg (10 g serving)49% DV

Why Choline, total matters

Choline, total is an essential vitamin. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)550 mg per day

Best for these diets

The highest-ranking Choline, total foods fit naturally into these dietary patterns:

Explore other nutrients

Browse top food sources for other vitamins and minerals:

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