Foods Highest in Choline, free

FDA labeling rules →

Top 42 whole foods per 100g, from USDA Standard Reference and Foundation databases

Sausage, pork, chorizo, link or ground, cooked, pan-fried ranks #1 of 42 for Choline, free, at 42.7MG per 100g.

What These Choline, free Rankings Mean

This ranking surfaces the top 42 whole foods for Choline, free, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for Choline, free, so amounts are reported in absolute terms (MG per 100g edible portion).

At the top of the ranking sits Sausage, pork, chorizo, link or ground, cooked, pan-fried, delivering 42.7MG per 100g. The top three (Sausage, pork, chorizo, link or ground, cooked, pan-fried, Sausage, pork, chorizo, link or ground, cooked, pan-fried, Hummus, commercial) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Choline, free sources side-by-side

# Food Amount % DV
1 Sausage, pork, chorizo, link or ground, cooked, pan-fried 42.7 MG -
2 Sausage, pork, chorizo, link or ground, cooked, pan-fried 42.7 MG -
3 Hummus, commercial 22.3 MG -
4 Restaurant, Latino, pupusas con frijoles (pupusas, bean) 21.9 MG -
5 Bread, whole-wheat, commercially prepared 16.3 MG -
6 Tomatoes, grape, raw 8.0 MG -
7 Seeds, sunflower seed kernels, dry roasted, with salt added 6.9 MG -
8 Sausage, Italian, pork, mild, cooked, pan-fried 5.9 MG -
9 Sausage, Italian, pork, mild, cooked, pan-fried 5.9 MG -
10 Onion rings, breaded, par fried, frozen, prepared, heated in oven 4.9 MG -
11 Nuts, almonds, dry roasted, with salt added 4.3 MG -
12 Restaurant, Chinese, sweet and sour pork 3.5 MG -
13 Restaurant, Chinese, sweet and sour pork 3.5 MG -
14 Cheese, swiss 3.3 MG -
15 Cheese, swiss 3.3 MG -
16 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D 3.1 MG -
17 Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) 3.1 MG -
18 Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) 3.1 MG -
19 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D 3.1 MG -
20 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D 3.0 MG -
21 Milk, whole, 3.25% milkfat, with added vitamin D 3.0 MG -
22 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D 3.0 MG -
23 Milk, whole, 3.25% milkfat, with added vitamin D 3.0 MG -
24 Cheese, pasteurized process, American, vitamin D fortified 2.6 MG -
25 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 2.6 MG -
26 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 2.6 MG -
27 Sausage, breakfast sausage, beef, pre-cooked, unprepared 2.3 MG -
28 Sausage, breakfast sausage, beef, pre-cooked, unprepared 2.3 MG -
29 Yogurt, Greek, plain, nonfat 2.2 MG -
30 Cheese, mozzarella, low moisture, part-skim 2.1 MG -
31 Cheese, parmesan, grated 1.7 MG -
32 Sausage, turkey, breakfast links, mild, raw 1.6 MG -
33 Sausage, turkey, breakfast links, mild, raw 1.6 MG -
34 Restaurant, Chinese, fried rice, without meat 1.5 MG -
35 Cheese, dry white, queso seco 1.2 MG -
36 Cheese, dry white, queso seco 1.2 MG -
37 Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw 0.7 MG -
38 Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw 0.7 MG -
39 Olives, green, Manzanilla, stuffed with pimiento 0.6 MG -
40 Eggs, Grade A, Large, egg whole 0.6 MG -
41 Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 0.3 MG -
42 Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 0.3 MG -

Frequently Asked Questions

What food is highest in Choline, free?

Sausage, pork, chorizo, link or ground, cooked, pan-fried is the food highest in Choline, free, with 42.7MG per 100g.

How much Choline, free do I need per day?

There is no established FDA Daily Value for Choline, free. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of Choline, free?

Top whole food sources of Choline, free include Sausage, pork, chorizo, link or ground, cooked, pan-fried, Sausage, pork, chorizo, link or ground, cooked, pan-fried, Hummus, commercial, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Choline, free (no established DV) based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.