Vitamins
Top 50 Foods Highest in Choline
Ranked by Choline content per 100g edible portion. Daily Value: 550 mg (FDA 2020). Data from USDA FoodData Central.
Choline: benefits, deficiency & absorption tips#1 Highest
Egg, yolk, dried
2403 mg
Daily Value
550 mg
FDA 2020
Foods ranked
50
with Choline data
Complete Ranking — Choline per 100g
| # | Food | Choline (mg) | % DV | Calories | Group |
|---|---|---|---|---|---|
| 1 | Egg, yolk, dried | 2403 | 437% (Excellent) | 669 kcal | Dairy and Egg Products |
| 2 | Egg, whole, dried vs #1 | 1267 | 230% (Excellent) | 592 kcal | Dairy and Egg Products |
| 3 | Egg, yolk, raw, fresh vs #1 | 820 | 149% (Excellent) | 322 kcal | Dairy and Egg Products |
| 4 | Egg, yolk, raw, frozen, salted, pasteurized vs #1 | 705 | 128% (Excellent) | 275 kcal | Dairy and Egg Products |
| 5 | Egg, yolk, raw, frozen, sugared, pasteurized vs #1 | 669 | 122% (Excellent) | 307 kcal | Dairy and Egg Products |
| 6 | Egg, yolk, raw, frozen, pasteurized vs #1 | 639 | 116% (Excellent) | 296 kcal | Dairy and Egg Products |
| 7 | Beef, variety meats and by-products, kidneys, cooked, simmered vs #1 | 513 | 93% (High) | 158 kcal | Beef Products |
| 8 | Beef, variety meats and by-products, brain, cooked, simmered vs #1 | 491 | 89% (High) | 151 kcal | Beef Products |
| 9 | Fish, caviar, black and red, granular vs #1 | 491 | 89% (High) | 264 kcal | Finfish and Shellfish Products |
| 10 | Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered vs #1 | 471 | 86% (High) | 233 kcal | Pork Products |
| 11 | Beef, variety meats and by-products, liver, cooked, braised vs #1 | 426 | 77% (High) | 191 kcal | Beef Products |
| 12 | Beef, variety meats and by-products, liver, cooked, pan-fried vs #1 | 418 | 76% (High) | 175 kcal | Beef Products |
| 13 | Veal, variety meats and by-products, liver, cooked, pan-fried vs #1 | 411 | 75% (High) | 193 kcal | Lamb, Veal, and Game Products |
| 14 | Veal, variety meats and by-products, liver, cooked, braised vs #1 | 399 | 73% (High) | 192 kcal | Lamb, Veal, and Game Products |
| 15 | Oil, soybean lecithin vs #1 | 350 | 64% (High) | 763 kcal | Fats and Oils |
| 16 | Fish, roe, mixed species, raw vs #1 | 335 | 61% (High) | 143 kcal | Finfish and Shellfish Products |
| 17 | Eggs, Grade A, Large, egg whole vs #1 | 335 | 61% (High) | 148 kcal | Dairy and Egg Products |
| 18 | Beef, variety meats and by-products, liver, raw vs #1 | 333 | 61% (High) | 135 kcal | Beef Products |
| 19 | Chicken, liver, all classes, cooked, pan-fried vs #1 | 327 | 59% (High) | 172 kcal | Poultry Products |
| 20 | Egg, whole, cooked, fried vs #1 | 317 | 58% (High) | 196 kcal | Dairy and Egg Products |
| 21 | Beverages, Protein powder soy based vs #1 | 313 | 57% (High) | 388 kcal | Beverages |
| 22 | Veal, variety meats and by-products, liver, raw vs #1 | 310 | 56% (High) | 140 kcal | Lamb, Veal, and Game Products |
| 23 | Egg, whole, raw, frozen, salted, pasteurized vs #1 | 297 | 54% (High) | 138 kcal | Dairy and Egg Products |
| 24 | Egg, whole, raw, fresh vs #1 | 294 | 53% (High) | 143 kcal | Dairy and Egg Products |
| 25 | Egg, whole, cooked, hard-boiled vs #1 | 294 | 53% (High) | 155 kcal | Dairy and Egg Products |
| 26 | Fish, cod, Atlantic, dried and salted vs #1 | 291 | 53% (High) | 290 kcal | Finfish and Shellfish Products |
| 27 | Chicken, liver, all classes, cooked, simmered vs #1 | 290 | 53% (High) | 167 kcal | Poultry Products |
| 28 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) vs #1 | 268 | 49% (High) | 147 kcal | Dairy and Egg Products |
| 29 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted vs #1 | 267 | 49% (High) | 358 kcal | Dairy and Egg Products |
| 30 | Beverages, chocolate powder, no sugar added vs #1 | 267 | 49% (High) | 350 kcal | Beverages |
| 31 | Egg, duck, whole, fresh, raw vs #1 | 263 | 48% (High) | 185 kcal | Dairy and Egg Products |
| 32 | Egg, goose, whole, fresh, raw vs #1 | 263 | 48% (High) | 185 kcal | Dairy and Egg Products |
| 33 | Egg, quail, whole, fresh, raw vs #1 | 263 | 48% (High) | 158 kcal | Dairy and Egg Products |
| 34 | Caribou, shoulder meat, dried (Alaska Native) vs #1 | 258 | 47% (High) | 271 kcal | American Indian/Alaska Native Foods |
| 35 | Braunschweiger (a liver sausage), pork vs #1 | 256 | 47% (High) | 327 kcal | Sausages and Luncheon Meats |
| 36 | Eggs, scrambled, frozen mixture vs #1 | 256 | 46% (High) | 131 kcal | Dairy and Egg Products |
| 37 | Egg, whole, cooked, omelet vs #1 | 248 | 45% (High) | 154 kcal | Dairy and Egg Products |
| 38 | Fish, whitefish, eggs (Alaska Native) vs #1 | 248 | 45% (High) | 104 kcal | American Indian/Alaska Native Foods |
| 39 | Egg, whole, cooked, poached vs #1 | 234 | 43% (High) | 143 kcal | Dairy and Egg Products |
| 40 | Fish, salmon, chum, dried (Alaska Native) vs #1 | 231 | 42% (High) | 378 kcal | American Indian/Alaska Native Foods |
| 41 | Beef, variety meats and by-products, heart, cooked, simmered vs #1 | 229 | 42% (High) | 165 kcal | Beef Products |
| 42 | Pate, chicken liver, canned vs #1 | 229 | 42% (High) | 201 kcal | Sausages and Luncheon Meats |
| 43 | Whey, acid, dried vs #1 | 225 | 41% (High) | 339 kcal | Dairy and Egg Products |
| 44 | Whey, sweet, dried vs #1 | 225 | 41% (High) | 353 kcal | Dairy and Egg Products |
| 45 | Beverages, Whey protein powder isolate vs #1 | 225 | 41% (High) | 359 kcal | Beverages |
| 46 | Beverages, Protein powder whey based vs #1 | 224 | 41% (High) | 352 kcal | Beverages |
| 47 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) vs #1 | 224 | 41% (High) | 345 kcal | American Indian/Alaska Native Foods |
| 48 | Turkey, all classes, liver, raw vs #1 | 222 | 40% (High) | 128 kcal | Poultry Products |
| 49 | Egg, whole, cooked, scrambled vs #1 | 221 | 40% (High) | 149 kcal | Dairy and Egg Products |
| 50 | Turkey, all classes, liver, cooked, simmered vs #1 | 220 | 40% (High) | 189 kcal | Poultry Products |
* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.