Foods Highest in Choline, total

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Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Egg, yolk, dried ranks #1 of 50 for Choline, total, at 2403.3MG per 100g.

What These Choline, total Rankings Mean

This ranking surfaces the top 50 whole foods for Choline, total, 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, total, so amounts are reported in absolute terms (MG per 100g edible portion).

At the top of the ranking sits Egg, yolk, dried, delivering 2403.3MG per 100g. The top three (Egg, yolk, dried, Egg, whole, dried, Egg, yolk, raw, fresh) 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, total sources side-by-side

# Food Amount % DV
1 Egg, yolk, dried 2403.3 MG -
2 Egg, whole, dried 1266.7 MG -
3 Egg, yolk, raw, fresh 820.2 MG -
4 Egg, yolk, raw, frozen, salted, pasteurized 705.0 MG -
5 Egg, yolk, raw, frozen, sugared, pasteurized 669.3 MG -
6 Egg, yolk, raw, frozen, pasteurized 639.3 MG -
7 Beef, variety meats and by-products, kidneys, cooked, simmered 513.2 MG -
8 Beef, variety meats and by-products, brain, cooked, simmered 490.9 MG -
9 Fish, caviar, black and red, granular 490.9 MG -
10 Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered 471.0 MG -
11 Beef, variety meats and by-products, liver, cooked, braised 426.0 MG -
12 Beef, variety meats and by-products, liver, cooked, pan-fried 418.2 MG -
13 Veal, variety meats and by-products, liver, cooked, pan-fried 411.0 MG -
14 Veal, variety meats and by-products, liver, cooked, braised 398.9 MG -
15 Oil, soybean lecithin 350.0 MG -
16 Fish, roe, mixed species, raw 335.4 MG -
17 Eggs, Grade A, Large, egg whole 335.0 MG -
18 Beef, variety meats and by-products, liver, raw 333.3 MG -
19 Chicken, liver, all classes, cooked, pan-fried 326.8 MG -
20 Egg, whole, cooked, fried 317.1 MG -
21 Beverages, Protein powder soy based 312.9 MG -
22 Veal, variety meats and by-products, liver, raw 310.0 MG -
23 Egg, whole, raw, frozen, salted, pasteurized 297.0 MG -
24 Egg, whole, raw, fresh 293.8 MG -
25 Egg, whole, cooked, hard-boiled 293.8 MG -
26 Fish, cod, Atlantic, dried and salted 291.3 MG -
27 Chicken, liver, all classes, cooked, simmered 290.0 MG -
28 Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) 268.3 MG -
29 Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 266.9 MG -
30 Beverages, chocolate powder, no sugar added 266.9 MG -
31 Egg, duck, whole, fresh, raw 263.4 MG -
32 Egg, goose, whole, fresh, raw 263.4 MG -
33 Egg, quail, whole, fresh, raw 263.4 MG -
34 Caribou, shoulder meat, dried (Alaska Native) 257.7 MG -
35 Braunschweiger (a liver sausage), pork 255.9 MG -
36 Eggs, scrambled, frozen mixture 255.7 MG -
37 Egg, whole, cooked, omelet 247.6 MG -
38 Fish, whitefish, eggs (Alaska Native) 247.5 MG -
39 Egg, whole, cooked, poached 234.1 MG -
40 Fish, salmon, chum, dried (Alaska Native) 231.2 MG -
41 Beef, variety meats and by-products, heart, cooked, simmered 228.8 MG -
42 Pate, chicken liver, canned 228.8 MG -
43 Whey, acid, dried 225.0 MG -
44 Whey, sweet, dried 225.0 MG -
45 Beverages, Whey protein powder isolate 225.0 MG -
46 Beverages, Protein powder whey based 224.0 MG -
47 Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 223.8 MG -
48 Turkey, all classes, liver, raw 221.8 MG -
49 Egg, whole, cooked, scrambled 221.0 MG -
50 Turkey, all classes, liver, cooked, simmered 220.2 MG -

Frequently Asked Questions

What food is highest in Choline, total?

Egg, yolk, dried is the food highest in Choline, total, with 2403.3MG per 100g.

How much Choline, total do I need per day?

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

What are good whole food sources of Choline, total?

Top whole food sources of Choline, total include Egg, yolk, dried, Egg, whole, dried, Egg, yolk, raw, fresh, 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, total (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.