Choline in Foods

Essential nutrient for brain development, liver function, and cell membrane integrity. Often under-consumed.

Top animal source 2403.3 mg
Egg, yolk, dried > 99% of all foods
Top plant source 350.0 mg
Oil, soybean lecithin > 99% of all foods

Check Choline Rankings

Top Animal Sources

Food Choline (mg) All foods
1 Egg, yolk, dried
2403.3
> 99%
2 Egg, whole, dried
1266.7
> 99%
3 Egg, yolk, raw, fresh
820.2
> 99%
4 Egg, yolk, raw, frozen, salted, pasteurized
705.0
> 99%
5 Egg, yolk, raw, frozen, sugared, pasteurized
669.3
> 99%
6 Egg, yolk, raw, frozen, pasteurized
639.3
> 99%
7 Beef, variety meats and by-products, kidneys, cooked, simmered
513.2
> 99%
8 Beef, variety meats and by-products, brain, cooked, simmered
490.9
> 99%
9 Fish, caviar, black and red, granular
490.9
> 99%
10 Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered
471.0
> 99%
11 Beef, variety meats and by-products, liver, cooked, braised
426.0
> 99%
12 Beef, variety meats and by-products, liver, cooked, pan-fried
418.2
> 99%
13 Veal, variety meats and by-products, liver, cooked, pan-fried
411.0
> 99%
14 Veal, variety meats and by-products, liver, cooked, braised
398.9
> 99%
15 Fish, roe, mixed species, raw
335.4
> 99%
16 Eggs, Grade A, Large, egg whole
335.0
> 99%
17 Beef, variety meats and by-products, liver, raw
333.3
> 99%
18 Chicken, liver, all classes, cooked, pan-fried
326.8
> 99%
19 Egg, whole, cooked, fried
317.1
> 99%
20 Veal, variety meats and by-products, liver, raw
310.0
> 99%
21 Egg, whole, raw, frozen, salted, pasteurized
297.0
> 99%
22 Egg, whole, raw, fresh
293.8
> 99%
23 Egg, whole, cooked, hard-boiled
293.8
> 99%
24 Fish, cod, Atlantic, dried and salted
291.3
> 99%
25 Chicken, liver, all classes, cooked, simmered
290.0
> 99%
26 Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)
268.3
> 99%
27 Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted
266.9
> 99%
28 Egg, duck, whole, fresh, raw
263.4
> 99%
29 Egg, goose, whole, fresh, raw
263.4
> 99%
30 Egg, quail, whole, fresh, raw
263.4
> 99%
31 Caribou, shoulder meat, dried (Alaska Native)
257.7
> 99%
32 Braunschweiger (a liver sausage), pork
255.9
> 99%
33 Eggs, scrambled, frozen mixture
255.7
> 99%
34 Egg, whole, cooked, omelet
247.6
> 99%
35 Fish, whitefish, eggs (Alaska Native)
247.5
> 99%
36 Egg, whole, cooked, poached
234.1
> 99%
37 Fish, salmon, chum, dried (Alaska Native)
231.2
> 99%
38 Beef, variety meats and by-products, heart, cooked, simmered
228.8
> 99%
39 Pate, chicken liver, canned
228.8
> 99%
40 Whey, acid, dried
225.0
> 99%
41 Whey, sweet, dried
225.0
> 99%
42 Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
223.8
> 99%
43 Turkey, all classes, liver, raw
221.8
> 99%
44 Egg, whole, cooked, scrambled
221.0
> 99%
45 Turkey, all classes, liver, cooked, simmered
220.2
> 99%

Top Plant Sources

Food Choline (mg) All foods
46 Oil, soybean lecithin
350.0
> 99%

Other & Unclassified Foods

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