Top 10 Foods Highest in Choline


Choline is an essential nutrient necessary for a wide range of functions from cellular maintenance to creating neurotransmitters. A deficiency in choline often appears as an increase in liver enzymes, and can lead to liver disease, heart disease, and even neurological disorders.

Health benefits of adequate choline include a reduced risk of dementia, cardiovascular disease, and cancer.2 Some studies have shown an increased risk of colon cancer with choline supplements, but natural food sources like those listed below are safe and healthy.

A daily value (DV) has not been established for choline, however, the adequate intake (AI) for adult men is 550mg a day for men and 425mg/day for women. High choline foods include liver, eggs, cauliflower, mushrooms, dark leafy greens, shellfish, asparagus, brussels sprouts, bok choy, and fish. For more see the list of high choline foods by nutrient density and the extended list of choline rich foods.


#1: Liver (Beef)
Choline in 100g Per Slice (81g)
418.2mg (76% AI) 338mg (62% AI)
Other Liver Products High in Choline (%AI per 100g): Veal (73%), Chicken Liver (59%), and Chicken Liver Pate (42%). Click to see complete nutrition facts.


#2: Eggs
Choline in 100g 1 cup, chopped (136g)1 large (50g)
293.8mg (53% AI) 399.6mg (72% AI)146.9mg (27% AI)
Most of the choline in eggs is contained in the yolk. Fish roe (eggs) are also a good source of choline providing 9% AI per tablespoon, and 17% AI per ounce. Click to see complete nutrition facts.


#3: Cauliflower (Raw)
Choline in 100g 1 cup chopped (1/2" pieces) (107g)1 head medium (5-6" dia.) (588g)
44.3mg (8% AI) 47.4mg (9% AI)260.5mg (47% AI)
Broccoli provides 5% AI per cup cooked. Click to see complete nutrition facts.


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#4: Mushrooms (Cooked Shiitake)
Choline in 100g 1 cup sliced (97g)1 piece whole (19g)
59.4mg (11% AI) 57.6mg (10% AI)11.3mg (2% AI)
Other mushrooms high in choline (%AI per cup sliced): Oyster (8%), Portabella (7%), Enoki (6%), Maitake (6%), White Button (4%), and Brown Italian (Crimini) (3%). Click to see complete nutrition facts.


#5: Dark Leafy Greens (Beet Greens, Cooked)
Choline in 100g 1 cup (1" pieces) (144g)
42.5mg (8% AI) 61.2mg (12% AI)
Other dark leafy greens high in choline (%AI per cup cooked): Collards (14%), Swiss Chard (9%), and Spinach (6%). Click to see complete nutrition facts.


#6: Shellfish (Oysters)
Choline in 100g 3 oz (85g)6 medium (59g)
101mg (18% AI) 85.9mg (15% AI)59.6mg (11% AI)
Other Shellfish and Crustaceans High in Choline (%AI per 3oz (85g) serving): Shrimp (21%), Scallops (17%), Crayfish (13%), Crab (13%), and Lobster (13%). Click to see complete nutrition facts.


#7: Asparagus (Cooked)
Choline in 100g 1/2 cup (90g)4 spears (1/2" base) (60g)
26.1mg (5% AI) 23.5mg (5% AI)15.7mg (3% AI)
Click to see complete nutrition facts.


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#8: Brussels Sprouts (Cooked)
Choline in 100g 1/2 cup (78g)1 sprout (21g)
40.6mg (7% AI) 31.7mg (6% AI)8.5mg (2% AI)
Cooked Cabbage provides 6% AI per cup cooked. Click to see complete nutrition facts.


#9: Cooked Bok Choy (Chinese Cabbage) (Pak-Choi)
Choline in 100g 1 cup, shredded (170g)
12.1mg (2% AI) 20.6mg (3% AI)
Click to see complete nutrition facts.


#10: Fish (Cod)
Choline in 100g 3 oz (85g)1 fillet (90g)
79.7mg (14% AI) 67.8mg (12% AI)71mg (13% AI)
Other fish high in Choline (%AI per 3oz (85g) serving): Salmon (18%), Pollock (14%), Flounder (Sole) (12%), Haddock (12%), Perch (12%). Click to see complete nutrition facts.





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Raw Egg Yolks820.2mg (149% AI) per 100 gram serving1993.1mg (362.1% AI) per 1 cup (243 grams)139.4mg (25.3% AI) per 1 large (17 grams) Click to see complete nutrition facts for Raw Egg Yolks
Fish caviar black and red granular490.9mg (89% AI) per 100 gram serving139.4mg (25.3% AI) per 1 oz (28 grams)78.5mg (14.2% AI) per 1 tbsp (16 grams) Click to see complete nutrition facts for Fish caviar black and red granular
Beef Liver426mg (77% AI) per 100 gram serving289.7mg (52.4% AI) per 1 slice (68 grams) Click to see complete nutrition facts for Braised Beef Liver
Fried Eggs317.1mg (58% AI) per 100 gram serving145.9mg (26.7% AI) per 1 large (46 grams) Click to see complete nutrition facts for Fried Eggs
Dried Sweet Whey225mg (41% AI) per 100 gram serving326.3mg (59.5% AI) per 1 cup (145 grams)16.9mg (3.1% AI) per 1 tbsp (8 grams) Click to see complete nutrition facts for Dried Sweet Whey
Toasted Wheat Germ178.6mg (32% AI) per 100 gram serving201.8mg (36.2% AI) per 1 cup (113 grams)50.7mg (9.1% AI) per 1 oz (28 grams) Click to see complete nutrition facts for Toasted Wheat Germ
Top Round Beef Roast137.6mg (25% AI) per 100 gram serving117mg (21.3% AI) per 3 oz (85 grams)359.1mg (65.3% AI) per 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (261 grams) Click to see complete nutrition facts for Top Round Beef Roast
Cooked Shrimp135.4mg (25% AI) per 100 gram serving115.1mg (21.3% AI) per 3 oz (85 grams)29.8mg (5.5% AI) per 4 large (22 grams) Click to see complete nutrition facts for Cooked Shrimp
Wild Eastern Oysters130mg (24% AI) per 100 gram serving110.5mg (20.4% AI) per 3 oz (85 grams)54.6mg (10.1% AI) per 6 medium (42 grams) Click to see complete nutrition facts for Wild Eastern Oysters
Lamb Stew Meat (Leg and Shoulder)129.3mg (24% AI) per 100 gram serving109.9mg (20.4% AI) per 3 oz (85 grams)351.7mg (65.3% AI) per 1 unit, cooked (yield from 1 lb raw meat) (272 grams) Click to see complete nutrition facts for Lamb Cubed for Stew or Kabob (Lean Only Trimmed to 1/4 Inch Fat)
Raw Fish Row (Eggs)335.4mg (61% AI) per 100 gram serving761.4mg (138.5% AI) per 1 can (8 oz), solids and liquid (227 grams)47mg (8.5% AI) per 1 tbsp (14 grams) Click to see complete nutrition facts for Fish Roe Mixed Species Raw
Turkey Giblets160mg (29% AI) per 100 gram serving136mg (24.7% AI) per 3 oz (85 grams)251.2mg (45.5% AI) per 1 giblets (157 grams) Click to see complete nutrition facts for Turkey Giblets
Cooked Broccoli40.1mg (7% AI) per 100 gram serving31.3mg (5.5% AI) per 1/2 cup, chopped (78 grams)72.2mg (12.6% AI) per 1 stalk, medium (7-1/2" - 8" long) (180 grams) Click to see complete nutrition facts for Cooked Broccoli
Chicken Liver Pate228.8mg (42% AI) per 100 gram serving29.7mg (5.5% AI) per 1 tbsp (13 grams)65mg (11.9% AI) per 1 oz (28 grams) Click to see complete nutrition facts for Chicken Liver Pate
Kimchi (Korean Pickled Cabbage)15.5mg (3% AI) per 100 gram serving23.3mg (4.5% AI) per 1 cup (150 grams) Click to see complete nutrition facts for Cabbage Kimchi
Cooked Broccoli Raab (Rapini)33.6mg (6% AI) per 100 gram serving146.8mg (26.2% AI) per 1 bunch cooked (437 grams)28.6mg (5.1% AI) per 1 NLEA serving (85 grams) Click to see complete nutrition facts for Broccoli Raab cooked
Cooked Pumpkin Leaves21mg (4% AI) per 100 gram serving14.9mg (2.8% AI) per 1 cup (71 grams) Click to see complete nutrition facts for Cooked Pumpkin Leaves
Raw Endive16.8mg (3% AI) per 100 gram serving4.2mg (0.8% AI) per 1/2 cup, chopped (25 grams)86.2mg (15.4% AI) per 1 head (513 grams) Click to see complete nutrition facts for Raw Endive
Veal Loin Chop150mg (27% AI) per 100 gram serving127.5mg (23% AI) per 3 oz (85 grams)229.5mg (41.3% AI) per 1 chop (153 grams) Click to see complete nutrition facts for Veal Loin Chop
Raw Watercress9mg (2% AI) per 100 gram serving3.1mg (0.7% AI) per 1 cup, chopped (34 grams)2.3mg (0.5% AI) per 10 sprigs (25 grams) Click to see complete nutrition facts for Raw Watercress
Roast Bison114.8mg (21% AI) per 100 gram serving97.6mg (17.9% AI) per 3 oz (85 grams)390.3mg (71.4% AI) per 1 piece, cooked (yield from 1 lb raw meat, boneless) (340 grams) Click to see complete nutrition facts for Roast Bison
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