Foods high in choline

The top 20 foods in our database by content per 100 g.

Daily target

425mg

Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.

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Most per 100 g
Plant sources
Other nutrients

Most per 100 g

Most per 100 g
#	Food · serving	100 g	% of target	Cooked, 100 g
1	Egg yolklarge egg yolk (17 g): 139.4 mg	820 mg	193%	—
2	Caviartsp (5 g): 24.6 mg	491 mg	116%	—
3	Beef liver	333 mg	78%	—
4	Egglarge egg (50 g): 147 mg	294 mg	69%	—
5	Quail eggegg (9 g): 23.7 mg	263 mg	62%	—
6	Chicken liver	194 mg	46%	—
7	Split peas	157 mg	37%	51 mg
8	Soybeans	116 mg	27%	44.8 mg
9	Pickled herring	104 mg	24%	—
10	Chickpeas	99.3 mg	23%	43.2 mg
11	Mung beans	97.9 mg	23%	29.7 mg
12	Ground veal	96.5 mg	23%	—
13	Lentils	96.4 mg	23%	31.8 mg
14	Red lentils	96.4 mg	23%	—
15	Pink salmon	94.6 mg	22%	—
16	Beef top round	91.6 mg	22%	—
17	Sweetened condensed milktbsp (19 g): 16.9 mg	89.1 mg	21%	—
18	Smoked salmon	89 mg	21%	—
19	Beef sirloin steak	84.8 mg	20%	—
20	Chicken breast	82.1 mg	19%	—

Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.

For some foods — chicken, pork, pork liver, cottage cheese — USDA has no choline data, so they are missing from the table even though they contain choline.

Plant sources

Plant foods that provide at least 10% of the daily target per 100 g.

Plant sources
#	Food · serving	100 g	% of target	Cooked, 100 g
1	Split peas	157 mg	37%	51 mg
2	Soybeans	116 mg	27%	44.8 mg
3	Chickpeas	99.3 mg	23%	43.2 mg
4	Mung beans	97.9 mg	23%	29.7 mg
5	Lentils	96.4 mg	23%	31.8 mg
6	Red lentils	96.4 mg	23%	—
7	Flaxseedtbsp (10 g): 7.9 mg	78.7 mg	19%	—
8	Pistachioshandful (28 g): 20 mg	71.4 mg	17%	—
9	Quinoa	70.2 mg	17%	22.9 mg
10	Black beans	66.4 mg	16%	25.7 mg

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Data: USDA FoodData Central.

Most per 100 g

Plant sources

How much do you get each day?

Other nutrients