Top Nuts High in Choline
About Nuts and Choline
Most nuts are fairly low in choline, but some contain more than others.Some of the highest choline nuts include flaxseeds, pistachio, raw pumpkin seeds, pine nut, almonds, macadamia nut, pecan, walnut, brazil nut and coconut. Other choline rich nuts are chestnut.
We calculated the top nuts for choline by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 11 nuts highest in choline.
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
Pistachio
1 cup of pistachio
contains
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
Raw Pumpkin Seeds
In 1 cup, raw pumpkin seed
has
81mg of
choline, or about
19% of daily values for women and
15% for men.
| Choline | |
|---|---|
|
81mg in 1 cup (129g) |
23mg in
200 Calories (36g) |
|
19%
15%
|
5%
4%
|
Complete nutrition for Raw Pumpkin Seeds
Pine Nut (dried)
1 cup of pine nut
contains
75mg of
choline, or about
18% of daily values for women and
14% for men.
| Choline | |
|---|---|
|
75mg in 1 cup (135g) |
17mg in
200 Calories (30g) |
|
18%
14%
|
4%
3%
|
Complete nutrition for Pine Nut
Almonds
In 1 cup, almond
has
75mg of
choline, or about
18% of daily values for women and
14% for men.
| Choline | |
|---|---|
|
75mg in 1 cup (143g) |
18mg in
200 Calories (35g) |
|
18%
14%
|
4%
3%
|
Complete nutrition for Almonds
Macadamia Nut
1 teaspoon of macadamia nut
contains
1.2mg of
choline, or about
0% for adults.
| Choline | |
|---|---|
|
1.2mg in 1 teaspoon (2.75g) |
12mg in
200 Calories (28g) |
|
0%
0%
|
3%
2%
|
Complete nutrition for Macadamia Nut
Pecan
In 1 cup, pecan
has
44mg of
choline, or about
10% of daily values for women and
8% for men.
| Choline | |
|---|---|
|
44mg in 1 cup (109g) |
12mg in
200 Calories (29g) |
|
10%
8%
|
3%
2%
|
Complete nutrition for Pecan
Walnut
1 cup of walnut
contains
46mg of
choline, or about
11% of daily values for women and
8% for men.
| Choline | |
|---|---|
|
46mg in 1 cup (117g) |
12mg in
200 Calories (31g) |
|
11%
8%
|
3%
2%
|
Complete nutrition for Walnut
Brazil Nut (dried)
In 1 cup, brazil nut
has
38mg of
choline, or about
9% of daily values for women and
7% for men.
| Choline | |
|---|---|
|
38mg in 1 cup (133g) |
8.7mg in
200 Calories (30g) |
|
9%
7%
|
2%
2%
|
Complete nutrition for Brazil Nut
Coconut
1 cup of coconut
contains
9.7mg of
choline, or about
2% for adults.
| Choline | |
|---|---|
|
9.7mg in 1 cup (80g) |
6.8mg in
200 Calories (56g) |
|
2%
2%
|
2%
1%
|
Complete nutrition for Coconut
Chestnut
In 1 cup, chestnut
has
2.1mg of
choline, or about
1% of daily values for women and
0% for men.
| Choline | |
|---|---|
|
2.1mg in 1 cup (143g) |
1.2mg in
200 Calories (82g) |
|
1%
0%
|
0%
0%
|
Complete nutrition for Chestnut