Foods high in choline
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 425 mg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Egg yolk | 820 mg | 193% | — | large egg yolk (17 g): 139.4 mg |
| Caviar | 491 mg | 116% | — | tsp (5 g): 24.6 mg |
| Beef liver | 333 mg | 78% | — | — |
| Egg | 294 mg | 69% | — | large egg (50 g): 147 mg |
| Quail egg | 263 mg | 62% | — | egg (9 g): 23.7 mg |
| Chicken liver | 194 mg | 46% | — | — |
| Split peas | 157 mg | 37% | 51 mg | — |
| Soybeans | 116 mg | 27% | 44.8 mg | — |
| Pickled herring | 104 mg | 24% | — | — |
| Chickpeas | 99.3 mg | 23% | 43.2 mg | — |
| Mung beans | 97.9 mg | 23% | 29.7 mg | — |
| Ground veal | 96.5 mg | 23% | — | — |
| Lentils | 96.4 mg | 23% | 31.8 mg | — |
| Red lentils | 96.4 mg | 23% | — | — |
| Pink salmon | 94.6 mg | 22% | — | — |
| Beef top round | 91.6 mg | 22% | — | — |
| Sweetened condensed milk | 89.1 mg | 21% | — | tbsp (19 g): 16.9 mg |
| Smoked salmon | 89 mg | 21% | — | — |
| Beef sirloin steak | 84.8 mg | 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.
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Split peas | 157 mg | 37% | 51 mg | — |
| Soybeans | 116 mg | 27% | 44.8 mg | — |
| Chickpeas | 99.3 mg | 23% | 43.2 mg | — |
| Mung beans | 97.9 mg | 23% | 29.7 mg | — |
| Lentils | 96.4 mg | 23% | 31.8 mg | — |
| Red lentils | 96.4 mg | 23% | — | — |
| Flaxseed | 78.7 mg | 19% | — | tbsp (10 g): 7.9 mg |
| Pistachios | 71.4 mg | 17% | — | handful (28 g): 20 mg |
| Quinoa | 70.2 mg | 17% | 22.9 mg | — |
| Black beans | 66.4 mg | 16% | 25.7 mg | — |
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.