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, rabbit, bison, venison, peanut flour and fried tofu. Other choline rich food are mung bean, salmon, lamb, pork, turkey, chicken breast, crab meat, trout, flaxseeds and beef.
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.
Egg Yolk (raw)
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)
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)
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)
1 teaspoon of egg
contains
15mg of
choline, or about
3% for adults.
| Choline | |
|---|---|
|
15mg in 1 teaspoon (5.06g) |
411mg in
200 Calories (140g) |
|
3%
3%
|
97%
75%
|
Complete nutrition for Egg
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
Rabbit (cooked)
1 pound of rabbit
contains
587mg of
choline, or about
140% of daily values for women and
110% for men.
| Choline | |
|---|---|
|
587mg in 1 pound (453.59g) |
150mg in
200 Calories (116g) |
|
140%
110%
|
35%
27%
|
Complete nutrition for Rabbit
Bison (cooked)
In 1 ounce, bison
has
33mg of
choline, or about
8% of daily values for women and
6% for men.
| Choline | |
|---|---|
|
33mg in 1 ounce (28.333333333333g) |
161mg in
200 Calories (140g) |
|
8%
6%
|
38%
29%
|
Complete nutrition for Bison
Venison (cooked)
1 pound of venison
contains
506mg of
choline, or about
120% of daily values for women and
92% for men.
| Choline | |
|---|---|
|
506mg in 1 pound (453.59g) |
149mg in
200 Calories (133g) |
|
120%
92%
|
35%
27%
|
Complete nutrition for Venison
Peanut Flour
In 1 cup, peanut flour
has
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
1 1/2 of fried tofu
contains
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)
In 1 cup, mung bean
has
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)
1 ounce of salmon
contains
27mg of
choline, or about
6% of daily values for women and
5% for men.
| Choline | |
|---|---|
|
27mg in 1 ounce (28.333333333333g) |
149mg in
200 Calories (157g) |
|
6%
5%
|
35%
27%
|
Complete nutrition for Salmon
Lamb (ground)
In 1 ounce, lamb
has
26mg of
choline, or about
6% of daily values for women and
5% for men.
| Choline | |
|---|---|
|
26mg in 1 ounce (28.333333333333g) |
66mg in
200 Calories (71g) |
|
6%
5%
|
16%
12%
|
Complete nutrition for Lamb
Pork (ground)
1 ounce of pork
contains
25mg of
choline, or about
6% of daily values for women and
5% for men.
| Choline | |
|---|---|
|
25mg in 1 ounce (28.333333333333g) |
59mg in
200 Calories (67g) |
|
6%
5%
|
14%
11%
|
Complete nutrition for Pork
Turkey (cooked)
In 1 lb, turkey
has
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
Chicken Breast (cooked)
1 cup of chicken breast
contains
119mg of
choline, or about
28% of daily values for women and
22% for men.
| Choline | |
|---|---|
|
119mg in 1 cup (140g) |
103mg in
200 Calories (121g) |
|
28%
22%
|
24%
19%
|
Complete nutrition for Chicken Breast
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)
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
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)
1 ounce of beef
contains
22mg of
choline, or about
5% of daily values for women and
4% for men.
| Choline | |
|---|---|
|
22mg in 1 ounce (28.333333333333g) |
56mg in
200 Calories (72g) |
|
5%
4%
|
13%
10%
|
Complete nutrition for Beef