Foods high in choline (per serving)
100 whole foods ranked by choline per common serving, from USDA FoodData Central. Beef leads with 362 mg per 3 oz (66% of the Daily Value), followed by Vermicelli, made from soy (248 mg) and Turkey, all classes (187 mg).
Choline is needed for cell membranes, the neurotransmitter acetylcholine and fat transport from the liver. The Daily Value is 550 mg. Eggs, liver, meat, fish, soybeans and cruciferous vegetables are the main sources.
Top 10 at a glance
Top 10 foods highest in choline
- Beef, variety meats and by-products (liver, cooked, braised)3 oz (85 g) · 162 kcal362 mg66% DV
- Vermicelli, made from soy1 cup (140 g) · 463 kcal248 mg45% DV
- Turkey, all classes (liver, cooked, simmered)3 oz (85 g) · 161 kcal187 mg34% DV
- Egg, whole (raw, fresh)1 large (50 g) · 72 kcal168 mg30% DV
- Egg, yolk (raw, fresh)1 large (17 g) · 55 kcal139 mg25% DV
- Corn pudding, home prepared1 cup (250 g) · 328 kcal139 mg25% DV
- Veal, foreshank (osso buco, separable lean only, cooked, braised)3 oz (85 g) · 133 kcal125 mg23% DV
- Beef, round (top round, separable lean only, trimmed to 0" fat, select, cooked, braised)3 oz (85 g) · 162 kcal117 mg21% DV
- Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture))3 oz (85 g) · 101 kcal115 mg21% DV
- Game meat, deer (shoulder clod, separable lean only, cooked, braised)3 oz (85 g) · 162 kcal114 mg21% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 550 mg.
| # | Food | Group | Serving | Choline (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Beef, variety meats and by-products (liver, cooked, braised) | Meat and poultry | 3 oz (85 g) | 362 | 426 | 162 | |
| 2 | Vermicelli, made from soy | Legumes | 1 cup (140 g) | 248 | 177 | 463 | |
| 3 | Turkey, all classes (liver, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 187 | 220 | 161 | |
| 4 | Egg, whole (raw, fresh) | Dairy and eggs | 1 large (50 g) | 168 | 335 | 72 | |
| 5 | Egg, yolk (raw, fresh) | Dairy and eggs | 1 large (17 g) | 139 | 820 | 55 | |
| 6 | Corn pudding, home prepared | Vegetables | 1 cup (250 g) | 139 | 56 | 328 | |
| 7 | Veal, foreshank (osso buco, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 125 | 147 | 133 | |
| 8 | Beef, round (top round, separable lean only, trimmed to 0" fat, select, cooked, braised) | Meat and poultry | 3 oz (85 g) | 117 | 138 | 162 | |
| 9 | Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture)) | Fish and seafood | 3 oz (85 g) | 115 | 135 | 101 | |
| 10 | Game meat, deer (shoulder clod, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 114 | 134 | 162 | |
| 11 | Beef, chuck (arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 112 | 132 | 190 | |
| 12 | Mollusks, oyster (eastern, wild, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 110 | 130 | 87 | |
| 13 | Game meat, rabbit (wild, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 110 | 130 | 147 | |
| 14 | Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 110 | 129 | 190 | |
| 15 | Beef, brisket (flat half, separable lean only, trimmed to 0" fat, select, cooked, braised) | Meat and poultry | 3 oz (85 g) | 110 | 129 | 168 | |
| 16 | Veal, ground (cooked, pan-fried) | Meat and poultry | 3 oz (85 g) | 102 | 120 | 183 | |
| 17 | Beef, top sirloin (steak, separable lean only, trimmed to 0" fat, select, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 100 | 117 | 150 | |
| 18 | Beef, rib (shortribs, separable lean only, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 100 | 117 | 251 | |
| 19 | Chicken, broiler or fryers (breast, skinless, boneless, meat only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 99 | 117 | 133 | |
| 20 | Game meat, bison (separable lean only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 98 | 115 | 122 | |
| 21 | Pork, fresh (loin, country-style ribs, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 96 | 114 | 210 | |
| 22 | Fish, salmon (pink, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 96 | 113 | 130 | |
| 23 | Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 95 | 112 | 132 | |
| 24 | Chicken, broilers or fryers (wing, meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 95 | 111 | 216 | |
| 25 | Mollusks, scallop ((bay and sea), cooked, steamed) | Fish and seafood | 3 oz (85 g) | 94 | 111 | 94 | |
| 26 | Lamb, foreshank (separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 94 | 110 | 207 | |
| 27 | Lamb, loin (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 92 | 108 | 184 | |
| 28 | Mollusks, clam (mixed species, canned, drained solids) | Fish and seafood | 3 oz (85 g) | 91 | 107 | 121 | |
| 29 | Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 91 | 107 | 133 | |
| 30 | Game meat, goat (cooked, roasted) | Meat and poultry | 3 oz (85 g) | 90 | 106 | 122 | |
| 31 | Lamb, leg (whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 89 | 105 | 162 | |
| 32 | Lamb, rib (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 89 | 104 | 200 | |
| 33 | Lamb, shoulder (whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 88 | 104 | 178 | |
| 34 | Turkey, retail parts (thigh, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 88 | 104 | 135 | |
| 35 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 87 | 56 | 188 | |
| 36 | Chicken, dark meat (thigh, meat only, with added solution, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 84 | 99 | 139 | |
| 37 | Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 84 | 99 | 138 | |
| 38 | Spinach souffle | Vegetables | 1 cup (136 g) | 83 | 61 | 234 | |
| 39 | Bison, ground (grass-fed, cooked) | Meat and poultry | 3 oz (85 g) | 83 | 97 | 152 | |
| 40 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup (172 g) | 82 | 48 | 296 | |
| 41 | Turkey, thigh (from whole bird, meat only, roasted) | Meat and poultry | 3 oz (85 g) | 81 | 96 | 140 | |
| 42 | Turkey, whole (back, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 81 | 96 | 147 | |
| 43 | Turkey, whole (dark meat, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 81 | 96 | 147 | |
| 44 | Beans, navy (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (182 g) | 81 | 45 | 255 | |
| 45 | Fish, haddock (smoked) | Fish and seafood | 3 oz (85 g) | 78 | 92 | 99 | |
| 46 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids) | Legumes | 1 cup (240 g) | 78 | 33 | 211 | |
| 47 | Fish, pollock (Alaska, cooked, dry heat (may contain additives to retain moisture)) | Fish and seafood | 3 oz (85 g) | 78 | 92 | 94 | |
| 48 | Beans, great northern (mature seeds, canned, low sodium) | Legumes | 1 cup (262 g) | 77 | 30 | 299 | |
| 49 | Turkey, dark meat (meat only, with added solution, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 77 | 90 | 134 | |
| 50 | Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 75 | 88 | 134 | |
| 51 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | Vegetables | 1 cup (170 g) | 75 | 44 | 209 | |
| 52 | Collards, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (190 g) | 73 | 38 | 63 | |
| 53 | Pheasant, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 73 | 86 | 203 | |
| 54 | Fish, cod (Atlantic, canned, solids and liquid) | Fish and seafood | 3 oz (85 g) | 72 | 85 | 89 | |
| 55 | Fish, mackerel (jack, canned, drained solids) | Fish and seafood | 3 oz (85 g) | 72 | 85 | 133 | |
| 56 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 72 | 40 | 63 | |
| 57 | Fish, whiting (mixed species, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 71 | 83 | 99 | |
| 58 | Salmon, sockeye (canned, drained solids, without skin and bones) | Fish and seafood | 3 oz (85 g) | 71 | 83 | 134 | |
| 59 | Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only) | Meat and poultry | 3 oz (85 g) | 71 | 83 | 217 | |
| 60 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 71 | 46 | 209 | |
| 61 | Crustaceans, crab (blue, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 69 | 81 | 71 | |
| 62 | Crustaceans, lobster (northern, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 69 | 81 | 76 | |
| 63 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 1 cup (1/2" cubes) (248 g) | 68 | 27 | 151 | |
| 64 | Chicken, broilers or fryers (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 67 | 79 | 162 | |
| 65 | Lentils, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (198 g) | 65 | 33 | 230 | |
| 66 | Peas, split (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (196 g) | 64 | 33 | 231 | |
| 67 | Chicken, broilers or fryers (dark meat, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 63 | 74 | 174 | |
| 68 | Beans, white (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (179 g) | 63 | 35 | 249 | |
| 69 | Chicken, canned (no broth) | Meat and poultry | 3 oz (85 g) | 63 | 74 | 157 | |
| 70 | Beans, pink (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (169 g) | 62 | 37 | 252 | |
| 71 | Beans, yellow (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (177 g) | 62 | 35 | 255 | |
| 72 | Lima beans, large (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (188 g) | 61 | 32 | 216 | |
| 73 | Beans, pinto (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (171 g) | 60 | 35 | 245 | |
| 74 | Cauliflower, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (180 g) | 60 | 34 | 34 | |
| 75 | Mung beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (202 g) | 59 | 29 | 212 | |
| 76 | Soymilk, original and vanilla (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 57 | 24 | 104 | |
| 77 | Goose, domesticated (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 57 | 66 | 259 | |
| 78 | Quail, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 56 | 66 | 193 | |
| 79 | Duck, domesticated (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 55 | 65 | 171 | |
| 80 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (171 g) | 55 | 32 | 198 | |
| 81 | Dove, cooked | Meat and poultry | 3 oz (85 g) | 54 | 64 | 181 | |
| 82 | Mushrooms, shiitake (cooked, without salt) | Vegetables | 1 cup pieces (145 g) | 53 | 37 | 81 | |
| 83 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (180 g) | 53 | 30 | 189 | |
| 84 | Broadbeans (fava beans), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (170 g) | 52 | 31 | 187 | |
| 85 | Chard, swiss (cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped (175 g) | 50 | 29 | 35 | |
| 86 | Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (168 g) | 49 | 29 | 76 | |
| 87 | Peas, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 48 | 30 | 134 | |
| 88 | Corn, sweet (white, cooked, boiled, drained, without salt) | Vegetables | 1 cup cut (157 g) | 46 | 29 | 152 | |
| 89 | Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 43 | 18 | 68 | |
| 90 | Milk, whole (3.25% milkfat, with added vitamin D) | Dairy and eggs | 1 cup (244 g) | 43 | 18 | 149 | |
| 91 | Corn, yellow (whole kernel, frozen, microwaved) | Vegetables | 1 cup (141 g) | 43 | 30 | 159 | |
| 92 | Quinoa, cooked | Grains | 1 cup (185 g) | 43 | 23 | 222 | |
| 93 | Mushrooms, oyster (raw) | Vegetables | 1 cup sliced (86 g) | 42 | 49 | 28 | |
| 94 | Mushrooms, portabella (exposed to ultraviolet light, grilled) | Vegetables | 1 cup sliced (121 g) | 40 | 33 | 35 | |
| 95 | Milk, low sodium (fluid) | Dairy and eggs | 1 cup (244 g) | 39 | 16 | 149 | |
| 96 | Asparagus, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 38 | 21 | 32 | |
| 97 | Yogurt, plain (skim milk) | Dairy and eggs | 1 cup (8 fl oz) (245 g) | 37 | 15 | 137 | |
| 98 | Cauliflower, green (raw) | Vegetables | 1 cup (64 g) | 37 | 57 | 20 | |
| 99 | Milk, buttermilk (fluid, whole) | Dairy and eggs | 1 cup (245 g) | 36 | 15 | 152 | |
| 100 | Tofu, raw (regular, prepared with calcium sulfate) | Legumes | 0.5 cup (124 g) | 36 | 29 | 94 |
Choline by food group
The best choline sources within each group.
Fruits (46)
- Avocados, raw (all commercial varieties) · 29 mg per 1 avocado, NS as to Florida or California
- Mangos, raw · 26 mg per 1 fruit without refuse
- Pomegranates, raw · 21 mg per 1 pomegranate (4" dia)
- Plantains, yellow (raw) · 20 mg per 1 cup, sliced
- Raspberries, raw · 15 mg per 1 cup
- Melons, casaba (raw) · 13 mg per 1 cup, cubes
Vegetables (50)
- Corn pudding, home prepared · 139 mg per 1 cup
- Edamame, frozen (prepared) · 87 mg per 1 cup
- Spinach souffle · 83 mg per 1 cup
- Lima beans, immature seeds (cooked, boiled, drained, without salt) · 75 mg per 1 cup
- Collards, cooked (boiled, drained, without salt) · 73 mg per 1 cup, chopped
- Broccoli, cooked (boiled, drained, without salt) · 72 mg per 1 stalk, medium (7-1/2" - 8" long)
Legumes (29)
- Vermicelli, made from soy · 248 mg per 1 cup
- Soybeans, mature cooked (boiled, without salt) · 82 mg per 1 cup
- Beans, navy (mature seeds, cooked, boiled, without salt) · 81 mg per 1 cup
- Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids) · 78 mg per 1 cup
- Beans, great northern (mature seeds, canned, low sodium) · 77 mg per 1 cup
- Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) · 68 mg per 1 cup (1/2" cubes)
Nuts and seeds (12)
- Seeds, flaxseed · 22 mg per 1 oz
- Nuts, pistachio nuts (dry roasted, without salt added) · 20 mg per 1 oz (49 kernels)
- Seeds, pumpkin and squash seed kernels (roasted, without salt) · 18 mg per 1 oz
- Nuts, cashew nuts (oil roasted, without salt added) · 17 mg per 1 oz (18 kernels)
- Nuts, mixed nuts (dry roasted, with peanuts, without salt added) · 17 mg per 1 oz
- Nuts, almond butter (plain, without salt added) · 17 mg per 2 tbsp
Grains (11)
- Quinoa, cooked · 43 mg per 1 cup
- Buckwheat groats, roasted (cooked) · 34 mg per 1 cup
- Cereals, oats (regular and quick, not fortified, dry) · 33 mg per 1 cup
- Barley, pearled (cooked) · 21 mg per 1 cup
- Millet, cooked · 19 mg per 1 cup
- Rice, brown (long-grain, cooked) · 19 mg per 1 cup
Fish and seafood (13)
- Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture)) · 115 mg per 3 oz
- Mollusks, oyster (eastern, wild, cooked, moist heat) · 110 mg per 3 oz
- Fish, salmon (pink, cooked, dry heat) · 96 mg per 3 oz
- Mollusks, scallop ((bay and sea), cooked, steamed) · 94 mg per 3 oz
- Mollusks, clam (mixed species, canned, drained solids) · 91 mg per 3 oz
- Fish, haddock (smoked) · 78 mg per 3 oz
Meat and poultry (43)
- Beef, variety meats and by-products (liver, cooked, braised) · 362 mg per 3 oz
- Turkey, all classes (liver, cooked, simmered) · 187 mg per 3 oz
- Veal, foreshank (osso buco, separable lean only, cooked, braised) · 125 mg per 3 oz
- Beef, round (top round, separable lean only, trimmed to 0" fat, select, cooked, braised) · 117 mg per 3 oz
- Game meat, deer (shoulder clod, separable lean only, cooked, braised) · 114 mg per 3 oz
- Beef, chuck (arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised) · 112 mg per 3 oz
Dairy and eggs (17)
- Egg, whole (raw, fresh) · 168 mg per 1 large
- Egg, yolk (raw, fresh) · 139 mg per 1 large
- Milk, whole (3.25% milkfat, with added vitamin D) · 43 mg per 1 cup
- Milk, low sodium (fluid) · 39 mg per 1 cup
- Yogurt, plain (skim milk) · 37 mg per 1 cup (8 fl oz)
- Milk, buttermilk (fluid, whole) · 36 mg per 1 cup
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for choline is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in choline?
Among whole foods in the USDA database, Beef, variety meats and by-products (liver, cooked, braised) has the most choline per serving: 362 mg per 3 oz (66% of the Daily Value). Per 100 g it contains 426 mg.
Which fruit has the most choline?
Avocados, raw (all commercial varieties), with 29 mg per 1 avocado, NS as to Florida or California (5.2% of the Daily Value). See the full list of fruits high in choline below.
Which vegetable has the most choline?
Corn pudding, home prepared, with 139 mg per 1 cup (25% of the Daily Value). See the full list of vegetables high in choline below.
How much choline do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 550 mg of choline for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in choline?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 15 of the 100 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in Vitamin C
- Foods high in Vitamin D
- Foods high in Vitamin B12
- Foods high in Vitamin A
- Foods high in Vitamin E
- Foods high in Vitamin K
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.