Top Food High in Choline

About Food and Choline

There are quite a number of foods rich in choline, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest choline food include egg yolk, fried egg, boiled egg, egg, soy flour, peanut flour, fried tofu, mung bean, salmon and lamb. Other choline rich food are pork, turkey, crab meat, trout, flaxseeds, beef, pistachio, ham, peanuts and sausage.

We calculated the top foods for choline by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 foods highest in choline.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Egg Yolk (raw)

image of egg yolk

1 large egg yolk has 139mg of choline, or about 33% of daily values for women and 25% for men.
Choline
139mg in
1 large (17g)
509mg in
200 Calories (62g)
33%
25%
120%
93%
Complete nutrition for Egg Yolk

Fried Egg (cooked)

image of fried egg

1 large fried egg contains 146mg of choline, or about 34% of daily values for women and 27% for men.
Choline
146mg in
1 large (46g)
324mg in
200 Calories (102g)
34%
27%
76%
59%
Complete nutrition for Fried Egg

Boiled Egg (cooked)

image of boiled egg

In 1 cup, boiled egg has 400mg of choline, or about 94% of daily values for women and 73% for men.
Choline
400mg in
1 cup (136g)
379mg in
200 Calories (129g)
94%
73%
89%
69%
Complete nutrition for Boiled Egg

Egg (raw)

image of egg

1 large egg contains 147mg of choline, or about 35% of daily values for women and 27% for men.
Choline
147mg in
1 large (50g)
411mg in
200 Calories (140g)
35%
27%
97%
75%
Complete nutrition for Egg

Soy Flour

image of soy flour

In 1 cup, soy flour has 169mg of choline, or about 40% of daily values for women and 31% for men.
Choline
169mg in
1 cup (88g)
103mg in
200 Calories (54g)
40%
31%
24%
19%
Complete nutrition for Soy Flour

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 65mg of choline, or about 15% of daily values for women and 12% for men.
Choline
65mg in
1 cup (60g)
66mg in
200 Calories (61g)
15%
12%
16%
12%
Complete nutrition for Peanut Flour

Fried Tofu

image of fried tofu

In 1 1/2, fried tofu has 60mg of choline, or about 14% of daily values for women and 11% for men.
Choline
60mg in
1 1/2 (56g)
79mg in
200 Calories (74g)
14%
11%
19%
14%
Complete nutrition for Fried Tofu

Mung Bean (raw)

image of mung bean

1 cup of mung bean contains 203mg of choline, or about 48% of daily values for women and 37% for men.
Choline
203mg in
1 cup (207g)
56mg in
200 Calories (58g)
48%
37%
13%
10%
Complete nutrition for Mung Bean

Salmon (raw)

image of salmon

In 1 oz, salmon has 27mg of choline, or about 6% of daily values for women and 5% for men.
Choline
27mg in
1 oz (28.333333333333g)
149mg in
200 Calories (157g)
6%
5%
35%
27%
Complete nutrition for Salmon

Lamb (ground)

image of lamb

1 oz of lamb contains 26mg of choline, or about 6% of daily values for women and 5% for men.
Choline
26mg in
1 oz (28.333333333333g)
66mg in
200 Calories (71g)
6%
5%
16%
12%
Complete nutrition for Lamb

Pork (ground)

image of pork

In 1 oz, pork has 25mg of choline, or about 6% of daily values for women and 5% for men.
Choline
25mg in
1 oz (28.333333333333g)
59mg in
200 Calories (67g)
6%
5%
14%
11%
Complete nutrition for Pork

Turkey (cooked)

image of turkey

1 lb of turkey contains 396mg of choline, or about 93% of daily values for women and 72% for men.
Choline
396mg in
1 lb (453.6g)
92mg in
200 Calories (106g)
93%
72%
22%
17%
Complete nutrition for Turkey

Crab Meat

image of crab meat

In 1 cup, crab meat has 109mg of choline, or about 26% of daily values for women and 20% for men.
Choline
109mg in
1 cup (135g)
195mg in
200 Calories (241g)
26%
20%
46%
35%
Complete nutrition for Crab Meat

Trout (cooked)

image of trout

1 small trout contains 90mg of choline, or about 21% of daily values for women and 16% for men.
Choline
90mg in
1 small (113g)
78mg in
200 Calories (98g)
21%
16%
18%
14%
Complete nutrition for Trout

Flaxseeds

image of flaxseeds

In 1 cup, flaxseed has 132mg of choline, or about 31% of daily values for women and 24% for men.
Choline
132mg in
1 cup (168g)
29mg in
200 Calories (37g)
31%
24%
7%
5%
Complete nutrition for Flaxseeds

Beef (ground)

image of beef

1 oz of beef contains 22mg of choline, or about 5% of daily values for women and 4% for men.
Choline
22mg in
1 oz (28.333333333333g)
56mg in
200 Calories (72g)
5%
4%
13%
10%
Complete nutrition for Beef

Pistachio

image of pistachio

In 1 cup, pistachio has 88mg of choline, or about 21% of daily values for women and 16% for men.
Choline
88mg in
1 cup (123g)
25mg in
200 Calories (35g)
21%
16%
6%
5%
Complete nutrition for Pistachio

Ham

image of ham

1 oz of ham contains 20mg of choline, or about 5% of daily values for women and 4% for men.
Choline
20mg in
1 oz (28.35g)
53mg in
200 Calories (76g)
5%
4%
12%
10%
Complete nutrition for Ham

Peanuts

image of peanuts

In 1 cup, peanut has 94mg of choline, or about 22% of daily values for women and 17% for men.
Choline
94mg in
1 cup (146g)
22mg in
200 Calories (34g)
22%
17%
5%
4%
Complete nutrition for Peanuts

Sausage (cooked)

image of sausage

1 link of sausage contains 54mg of choline, or about 13% of daily values for women and 10% for men.
Choline
54mg in
1 link (87g)
38mg in
200 Calories (62g)
13%
10%
9%
7%
Complete nutrition for Sausage


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