What foods are highest in Choline?

Egg Yolk (820 mg per 100 g serving, 149% DV); Egg (248 mg per 100 g serving, 45% DV); Veal (102 mg per 85 g serving, 19% DV).

How much Choline do I need per day?

The daily value for Choline is 550 mg. Acetylcholine precursor, phosphatidylcholine, methyl donor.

Foods High in Choline

19 whole foods ranked by how much Choline a typical serving delivers, shown as a percentage of the 550 mg daily value (≥10% per serving = a good source). Acetylcholine precursor, phosphatidylcholine, methyl donor.

What Choline does in the body →

1
Egg Yolk
Eggs
149% DV
820 mg / 100 g
82
2
Egg
Eggs
45% DV
248 mg / 100 g
79
3
Veal
Meat
19% DV
102 mg / 85 g
80
4
Chickpeas (Garbanzo Beans, Bengal Gram)
Legume
16% DV
89.4 mg / 90 g
95
5
Chickpea
Legume
16% DV
89.4 mg / 90 g
94
6
Broadbeans (Fava Beans)
Legume
16% DV
86.2 mg / 90 g
93
7
Pork Tenderloin
Meat
14% DV
75.6 mg / 85 g
80
8
Salmon
Seafood
13% DV
70.8 mg / 85 g
89
9
Bison
Meat
13% DV
72.9 mg / 85 g
81
10
Sardines
Seafood
12% DV
63.8 mg / 85 g
97
11
Miso
Legume
12% DV
65 mg / 90 g
83
12
Pork Loin
Meat
11% DV
60.9 mg / 85 g
81
13
Chicken Thigh
Meat
11% DV
57.8 mg / 85 g
75
14
Ham
Meat
11% DV
61 mg / 85 g
66
15
Soy Flour
Legume
10% DV
57.5 mg / 30 g
95
16
Soybean
Vegetable
10% DV
53.1 mg / 85 g
87
17
Turkey Breast
Meat
10% DV
56.4 mg / 85 g
81
18
Pastrami
Meat
10% DV
56.7 mg / 85 g
75
19
Pork
Meat
10% DV
57.1 mg / 85 g
71

Keep exploring:All nutrients →·Whole-foods catalog →·Choline reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 550 mg daily value. Educational reference, not medical advice.