Choline
Top 50 Foods Highest in Free Choline
Ranked by Free Choline content per 100g edible portion. Data from USDA FoodData Central.
Free Choline: benefits, deficiency & absorption tips#1 Highest
Smelt, dried (Alaska Native)
170 mg
Foods ranked
48
with Free Choline data
Complete Ranking — Free Choline per 100g
| # | Food | Free Choline (mg) | Calories | Group |
|---|---|---|---|---|
| 1 | Smelt, dried (Alaska Native) | 170 | 386 kcal | American Indian/Alaska Native Foods |
| 2 | Cereals ready-to-eat, wheat germ, toasted, plain vs #1 | 130 | 382 kcal | Breakfast Cereals |
| 3 | Flour, soy, defatted vs #1 | 120 | 366 kcal | Legumes and Legume Products |
| 4 | Beverages, coffee, instant, decaffeinated, powder vs #1 | 94.0 | 351 kcal | Beverages |
| 5 | Veal, variety meats and by-products, liver, cooked, pan-fried vs #1 | 93.0 | 193 kcal | Lamb, Veal, and Game Products |
| 6 | Veal, variety meats and by-products, liver, cooked, braised vs #1 | 89.0 | 192 kcal | Lamb, Veal, and Game Products |
| 7 | Veal, variety meats and by-products, liver, raw vs #1 | 85.0 | 140 kcal | Lamb, Veal, and Game Products |
| 8 | Chicken, liver, all classes, cooked, pan-fried vs #1 | 69.0 | 172 kcal | Poultry Products |
| 9 | Turkey, all classes, liver, raw vs #1 | 64.0 | 128 kcal | Poultry Products |
| 10 | Fish, salmon, chum, dried (Alaska Native) vs #1 | 64.0 | 378 kcal | American Indian/Alaska Native Foods |
| 11 | Beef, variety meats and by-products, liver, cooked, braised vs #1 | 62.0 | 191 kcal | Beef Products |
| 12 | Beef, variety meats and by-products, liver, cooked, pan-fried vs #1 | 57.0 | 175 kcal | Beef Products |
| 13 | Beef, variety meats and by-products, liver, raw vs #1 | 56.0 | 135 kcal | Beef Products |
| 14 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs #1 | 54.0 | 200 kcal | Breakfast Cereals |
| 15 | Caribou, shoulder meat, dried (Alaska Native) vs #1 | 51.0 | 271 kcal | American Indian/Alaska Native Foods |
| 16 | Spices, basil, dried vs #1 | 50.0 | 233 kcal | Spices and Herbs |
| 17 | Beans, navy, mature seeds, raw vs #1 | 50.0 | 337 kcal | Legumes and Legume Products |
| 18 | Noodles, egg, dry, enriched vs #1 | 50.0 | 384 kcal | Cereal Grains and Pasta |
| 19 | Fish, whitefish, dried (Alaska Native) vs #1 | 50.0 | 371 kcal | American Indian/Alaska Native Foods |
| 20 | Spices, chili powder vs #1 | 49.0 | 282 kcal | Spices and Herbs |
| 21 | Chicken, liver, all classes, raw vs #1 | 49.0 | 119 kcal | Poultry Products |
| 22 | Chicken, liver, all classes, cooked, simmered vs #1 | 48.0 | 167 kcal | Poultry Products |
| 23 | Soybeans, mature seeds, raw vs #1 | 47.0 | 446 kcal | Legumes and Legume Products |
| 24 | Spices, mustard seed, ground vs #1 | 46.0 | 508 kcal | Spices and Herbs |
| 25 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) vs #1 | 46.0 | 345 kcal | American Indian/Alaska Native Foods |
| 26 | Spices, curry powder vs #1 | 42.0 | 325 kcal | Spices and Herbs |
| 27 | Spices, garlic powder vs #1 | 42.0 | 331 kcal | Spices and Herbs |
| 28 | Whale, beluga, meat, dried (Alaska Native) vs #1 | 42.0 | 327 kcal | American Indian/Alaska Native Foods |
| 29 | Turkey, gizzard, all classes, raw vs #1 | 41.0 | 111 kcal | Poultry Products |
| 30 | Seeds, pumpkin and squash seed kernels, roasted, with salt added vs #1 | 40.0 | 574 kcal | Nut and Seed Products |
| 31 | Flaxseed, ground vs #1 | 39.0 | — | Nut and Seed Products |
| 32 | Peanut butter with omega-3, creamy vs #1 | 39.0 | 608 kcal | Legumes and Legume Products |
| 33 | Quinoa, uncooked vs #1 | 38.0 | 368 kcal | Cereal Grains and Pasta |
| 34 | Bologna, chicken, pork vs #1 | 37.0 | 336 kcal | Sausages and Luncheon Meats |
| 35 | Amaranth grain, uncooked vs #1 | 37.0 | 371 kcal | Cereal Grains and Pasta |
| 36 | Spices, paprika vs #1 | 34.0 | 282 kcal | Spices and Herbs |
| 37 | Baking chocolate, unsweetened, squares vs #1 | 34.0 | 642 kcal | Sweets |
| 38 | Spices, ginger, ground vs #1 | 33.0 | 335 kcal | Spices and Herbs |
| 39 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) vs #1 | 32.0 | 347 kcal | Legumes and Legume Products |
| 40 | Buckwheat groats, roasted, dry vs #1 | 32.0 | 346 kcal | Cereal Grains and Pasta |
| 41 | Fish, salmon, coho (silver), raw (Alaska Native) vs #1 | 31.0 | 140 kcal | American Indian/Alaska Native Foods |
| 42 | Spices, cloves, ground vs #1 | 29.0 | 274 kcal | Spices and Herbs |
| 43 | Spices, oregano, dried vs #1 | 28.0 | 265 kcal | Spices and Herbs |
| 44 | Tomato, paste, canned, without salt added vs #1 | 26.0 | — | Vegetables and Vegetable Products |
| 45 | Peanut butter, creamy vs #1 | 26.0 | — | Legumes and Legume Products |
| 46 | Spices, onion powder vs #1 | 25.0 | 341 kcal | Spices and Herbs |
| 47 | Turkey, all classes, heart, raw vs #1 | 25.0 | 140 kcal | Poultry Products |
| 48 | Cauliflower, cooked, boiled, drained, without salt vs #1 | 25.0 | 23 kcal | Vegetables and Vegetable 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.