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Foods high in choline

The most choline per typical portion among 10,096 USDA reference foods: brains, 682 mg in 1 cup, 124% of the 550 mg Daily Value. 62 of the 847 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most choline per portion?

  1. 1
    Brains
    Brains · 1 cup (140 g)
    682mg124% DV · 487 mg per 100 g · 649 mg per 200 calories
  2. 2
    Chitterlings
    Chitterlings · 1 cup (125 g)
    584mg106% DV · 467 mg per 100 g · 405 mg per 200 calories
  3. 3
    Hog maws
    Hog maws · 1 cup (140 g)
    430mg78% DV · 307 mg per 100 g · 245 mg per 200 calories
  4. 4
    400mg73% DV · 471 mg per 100 g · 404 mg per 200 calories
  5. 5
    362mg66% DV · 426 mg per 100 g · 446 mg per 200 calories
  6. 6
    349mg63% DV · 411 mg per 100 g · 426 mg per 200 calories
  7. 7
    Heart
    Heart · 1 cup (145 g)
    329mg60% DV · 227 mg per 100 g · 277 mg per 200 calories
  8. 8
    Tripe
    Tripe · 1 cup (140 g)
    285mg52% DV · 203 mg per 100 g · 457 mg per 200 calories
  9. 9
    Goose egg
    Goose egg, cooked · 1 egg (144 g)
    284mg52% DV · 197 mg per 100 g · 176 mg per 200 calories
  10. 10
    Chicken liver
    Chicken, liver, all classes, cooked, pan-fried · 3 oz (85 g)
    278mg51% DV · 327 mg per 100 g · 380 mg per 200 calories
  11. 11
    Vermicelli
    Vermicelli, made from soy · 1 cup (140 g)
    248mg45% DV · 177 mg per 100 g · 107 mg per 200 calories
  12. 12
    Egg
    Egg, yolk, raw, frozen, salted, pasteurized · 1 oz (28 g)
    200mg36% DV · 705 mg per 100 g · 513 mg per 200 calories
  13. 13
    Miso
    Miso · 1 cup (275 g)
    199mg36% DV · 72 mg per 100 g · 73 mg per 200 calories
  14. 14
    Shrimp cocktail
    Shrimp cocktail · 1 cup (250 g)
    199mg36% DV · 79 mg per 100 g · 160 mg per 200 calories
  15. 15
    Turkey liver
    Turkey, all classes, liver, cooked, simmered · 3 oz (85 g)
    187mg34% DV · 220 mg per 100 g · 233 mg per 200 calories
  16. 16
    Rabbit
    Rabbit · 1 cup (135 g)
    162mg29% DV · 120 mg per 100 g · 118 mg per 200 calories
  17. 17
    Mackerel
    Fish, mackerel, jack, canned, drained solids · 1 cup (190 g)
    162mg29% DV · 85 mg per 100 g · 109 mg per 200 calories
  18. 18
    Huevos rancheros
    Huevos rancheros · 1 egg (118 g)
    153mg28% DV · 130 mg per 100 g · 215 mg per 200 calories
  19. 19
    Turkey heart
    Turkey, all classes, heart, cooked, simmered · 3 oz (85 g)
    147mg27% DV · 173 mg per 100 g · 198 mg per 200 calories
  20. 20
    Head cheese
    Head cheese · 1 cup, diced (140 g)
    146mg27% DV · 104 mg per 100 g · 133 mg per 200 calories
  21. 21
    Venison
    Venison, NFS · 1 cup (135 g)
    144mg26% DV · 107 mg per 100 g · 128 mg per 200 calories
  22. 22
    Goat
    Goat · 1 cup (135 g)
    143mg26% DV · 106 mg per 100 g · 149 mg per 200 calories
  23. 23
    Pork loin
    Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised · 1 chop (135 g)
    142mg26% DV · 105 mg per 100 g · 123 mg per 200 calories
  24. 24
    Soybean curd cheese
    Soybean curd cheese · 1 cup (225 g)
    141mg26% DV · 63 mg per 100 g · 83 mg per 200 calories
  25. 25
    Soybeans
    Soybean, curd cheese · 1 cup (225 g)
    141mg26% DV · 63 mg per 100 g · 83 mg per 200 calories
  26. 26
    Caviar
    Fish, caviar, black and red, granular · 1 oz (28 g)
    139mg25% DV · 491 mg per 100 g · 372 mg per 200 calories
  27. 27
    Duck egg
    Duck egg, cooked · 1 egg (70 g)
    138mg25% DV · 197 mg per 100 g · 176 mg per 200 calories
  28. 28
    138mg25% DV · 250 mg per 100 g · 271 mg per 200 calories
  29. 29
    Veal leg
    Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled · 3 oz (85 g)
    136mg25% DV · 160 mg per 100 g · 212 mg per 200 calories
  30. 30
    Veal chop
    Veal, chop · 1 chop, any size (90 g)
    134mg24% DV · 149 mg per 100 g · 188 mg per 200 calories
  31. 31
    Eggnog
    Eggnog · 1 cup (254 g)
    133mg24% DV · 52 mg per 100 g · 119 mg per 200 calories
  32. 32
    Chicken
    Chicken, broilers or fryers, meat only, cooked, fried · 1 cup, chopped or diced (140 g)
    128mg23% DV · 91 mg per 100 g · 83 mg per 200 calories
  33. 33
    Veal loin
    Veal, loin, chop, separable lean only, cooked, grilled · 3 oz (85 g)
    128mg23% DV · 150 mg per 100 g · 189 mg per 200 calories
  34. 34
    Meatballs
    Meatballs, meatless · 1 cup (144 g)
    127mg23% DV · 88 mg per 100 g · 90 mg per 200 calories
  35. 35
    Tofu yogurt
    Tofu yogurt · 1 cup (262 g)
    127mg23% DV · 48 mg per 100 g · 103 mg per 200 calories
  36. 36
    Veal
    Veal, foreshank, osso buco, separable lean only, cooked, braised · 3 oz (85 g)
    125mg23% DV · 147 mg per 100 g · 187 mg per 200 calories
  37. 37
    Smoked
    Fish, smoked · 1 cup (135 g)
    125mg23% DV · 92 mg per 100 g · 159 mg per 200 calories
  38. 38
    Shellfish
    Shellfish, NFS · 1 cup (135 g)
    122mg22% DV · 91 mg per 100 g · 124 mg per 200 calories
  39. 39
    Ground turkey
    Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles · 1 paired cooked w crumbles (155 g)
    122mg22% DV · 79 mg per 100 g · 72 mg per 200 calories
  40. 40
    Chocolate cake
    Cake, chocolate, prepared from recipe without frosting · 1 piece (1/12 of 9" dia) (95 g)
    122mg22% DV · 128 mg per 100 g · 69 mg per 200 calories
  41. 41
    Spoonbread
    Spoonbread · 1 cup (187 g)
    122mg22% DV · 65 mg per 100 g · 79 mg per 200 calories
  42. 42
    Pheasant
    Pheasant, cooked, total edible · 1 cup, chopped or diced (140 g)
    120mg22% DV · 86 mg per 100 g · 72 mg per 200 calories
  43. 43
    Pork ham
    Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil · 3 oz (3 oz) (85 g)
    118mg21% DV · 139 mg per 100 g · 185 mg per 200 calories
  44. 44
    Veal shoulder
    Veal, shoulder, blade chop, separable lean only, cooked, grilled · 3 oz (85 g)
    117mg21% DV · 138 mg per 100 g · 173 mg per 200 calories
  45. 45
    Beef round
    Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised · 3 oz (85 g)
    117mg21% DV · 138 mg per 100 g · 133 mg per 200 calories
  46. 46
    Shrimp
    Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture) · 3 oz (85 g)
    115mg21% DV · 135 mg per 100 g · 228 mg per 200 calories
  47. 47
    Fish
    Fish, canned · 1 cup (135 g)
    115mg21% DV · 85 mg per 100 g · 109 mg per 200 calories
  48. 48
    Veal rib
    Veal, rib, separable lean only, cooked, braised · 3 oz (85 g)
    114mg21% DV · 134 mg per 100 g · 123 mg per 200 calories
  49. 49
    Pork tenderloin
    Pork, tenderloin · 1 cup (135 g)
    113mg21% DV · 84 mg per 100 g · 125 mg per 200 calories
  50. 50
    Beef chuck
    Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled · 4 oz (113 g)
    112mg20% DV · 100 mg per 100 g · 127 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much choline a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (AI): 425 mg for women and 550 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-3200 mg200 mg
4-8250 mg250 mg
9-13375 mg375 mg
14-18400 mg550 mg
19-30425 mg550 mg
31-50425 mg550 mg
51 and older425 mg550 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodCholine per 100 gIn the portion ranking
Egg, yolk, raw, frozen, salted, pasteurized705 mgranked 12
Kidney509 mgnot an everyday portion (rule above)
Fish, caviar, black and red, granular491 mgranked 26
Brains487 mgranked 1
Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered471 mgranked 4
Chitterlings467 mgranked 2
Beef, variety meats and by-products, liver, cooked, braised426 mgranked 5
Liver, beef415 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Choline: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov