Top Fruits High in Choline

About Fruits and Choline

Most fruits are fairly low in choline, but some contain more than others.

Some of the highest choline fruits include avocado, raspberries, olives, blackberry, orange, kiwi, grapefruit, honeydew, cantaloupe and currants. Other choline rich fruits are passion fruit, mango, nectarine, papaya, rhubarb, cherries, blueberry, strawberries, grapes and pineapple.

We calculated the top fruits 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 fruits highest in choline.

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

Adult Female DV Adult Male DV

Avocado

image of avocado

In 1 cup, avocado has 33mg of choline, or about 8% of daily values for women and 6% for men.
Choline
33mg in
1 cup (230g)
17mg in
200 Calories (120g)
8%
6%
4%
3%
Complete nutrition for Avocado

Raspberries

image of raspberries

1 cup of raspberry contains 15mg of choline, or about 4% of daily values for women and 3% for men.
Choline
15mg in
1 cup (123g)
47mg in
200 Calories (385g)
4%
3%
11%
9%
Complete nutrition for Raspberries

Olives

image of olives

In 1 cup, olive has 14mg of choline, or about 3% for adults.
Choline
14mg in
1 cup (134.4g)
18mg in
200 Calories (172g)
3%
3%
4%
3%
Complete nutrition for Olives

Blackberry

image of blackberry

1 cup of blackberry contains 12mg of choline, or about 3% of daily values for women and 2% for men.
Choline
12mg in
1 cup (144g)
40mg in
200 Calories (465g)
3%
2%
9%
7%
Complete nutrition for Blackberry

Orange

image of orange

In 1 cup, orange has 16mg of choline, or about 4% of daily values for women and 3% for men.
Choline
16mg in
1 cup (185g)
37mg in
200 Calories (435g)
4%
3%
9%
7%
Complete nutrition for Orange

Kiwi

image of kiwi

1 cup of kiwi contains 14mg of choline, or about 3% for adults.
Choline
14mg in
1 cup (180g)
26mg in
200 Calories (328g)
3%
3%
6%
5%
Complete nutrition for Kiwi

Grapefruit

image of grapefruit

In 1 cup, grapefruit has 18mg of choline, or about 4% of daily values for women and 3% for men.
Choline
18mg in
1 cup (230g)
37mg in
200 Calories (476g)
4%
3%
9%
7%
Complete nutrition for Grapefruit

Honeydew

image of honeydew

1 cup of honeydew contains 13mg of choline, or about 3% of daily values for women and 2% for men.
Choline
13mg in
1 cup (170g)
42mg in
200 Calories (556g)
3%
2%
10%
8%
Complete nutrition for Honeydew

Cantaloupe

image of cantaloupe

In 1 melon, cantaloupe has 62mg of choline, or about 15% of daily values for women and 11% for men.
Choline
62mg in
1 melon (814g)
45mg in
200 Calories (588g)
15%
11%
11%
8%
Complete nutrition for Cantaloupe

Currants

image of currants

1 cup of currant contains 8.5mg of choline, or about 2% for adults.
Choline
8.5mg in
1 cup (112g)
27mg in
200 Calories (357g)
2%
2%
6%
5%
Complete nutrition for Currants

Passion Fruit

image of passion fruit

In 1 cup, passion fruit has 18mg of choline, or about 4% of daily values for women and 3% for men.
Choline
18mg in
1 cup (236g)
16mg in
200 Calories (206g)
4%
3%
4%
3%
Complete nutrition for Passion Fruit

Mango

image of mango

1 cup of mango contains 13mg of choline, or about 3% of daily values for women and 2% for men.
Choline
13mg in
1 cup (165g)
25mg in
200 Calories (333g)
3%
2%
6%
5%
Complete nutrition for Mango

Nectarine

image of nectarine

1 small nectarine has 8mg of choline, or about 2% of daily values for women and 1% for men.
Choline
8mg in
1 small (129g)
28mg in
200 Calories (455g)
2%
1%
7%
5%
Complete nutrition for Nectarine

Papaya

image of papaya

1 cup of papaya contains 8.8mg of choline, or about 2% for adults.
Choline
8.8mg in
1 cup (145g)
28mg in
200 Calories (465g)
2%
2%
7%
5%
Complete nutrition for Papaya

Rhubarb

image of rhubarb

In 1 cup, rhubarb has 7.4mg of choline, or about 2% of daily values for women and 1% for men.
Choline
7.4mg in
1 cup (122g)
58mg in
200 Calories (952g)
2%
1%
14%
11%
Complete nutrition for Rhubarb

Cherries

image of cherries

1 cup of cherry contains 8.4mg of choline, or about 2% for adults.
Choline
8.4mg in
1 cup (138g)
19mg in
200 Calories (317g)
2%
2%
5%
4%
Complete nutrition for Cherries

Blueberry

image of blueberry

In 1 cup, blueberry has 8.9mg of choline, or about 2% for adults.
Choline
8.9mg in
1 cup (148g)
21mg in
200 Calories (351g)
2%
2%
5%
4%
Complete nutrition for Blueberry

Strawberries

image of strawberries

1 cup of strawberry contains 8.7mg of choline, or about 2% for adults.
Choline
8.7mg in
1 cup (152g)
36mg in
200 Calories (625g)
2%
2%
8%
6%
Complete nutrition for Strawberries

Grapes

image of grapes

In 1 cup, grape has 8.5mg of choline, or about 2% for adults.
Choline
8.5mg in
1 cup (151g)
16mg in
200 Calories (290g)
2%
2%
4%
3%
Complete nutrition for Grapes

Pineapple

image of pineapple

1 cup of pineapple contains 9.1mg of choline, or about 2% for adults.
Choline
9.1mg in
1 cup (165g)
22mg in
200 Calories (400g)
2%
2%
5%
4%
Complete nutrition for Pineapple


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