Foods high in Choline
Daily Value: 550 mg. Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Egg, goose, whole, fresh, raw
20 g Protein7.3 mcg Vitamin B1253 mcg Selenium
379 mg69% DV · per 1 egg - Tofu yogurt
9.2 g Protein34 mcg Selenium105 mg Magnesium
127 mg23% DV · per 1 cup - Pork, cured, ham, center slice, country-style, separable lean only, raw
31 g Protein0.64 mg Thiamin (B1)29 mcg Selenium
119 mg22% DV · per 4 oz - Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised
31 g Protein2.3 mcg Vitamin B1228 mcg Selenium
117 mg21% DV · per 3 oz - Shrimp, cooked, moist heat (may contain additives to retain moisture)
19 g Protein42 mcg Selenium1.4 mcg Vitamin B12
115 mg21% DV · per 3 oz - Oyster, eastern, wild, cooked, moist heat
9.7 g Protein15 mcg Vitamin B1267 mg Zinc
111 mg20% DV · per 3 oz - Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised
29 g Protein2.3 mcg Vitamin B1232 mcg Selenium
110 mg20% DV · per 3 oz - Turkey, retail parts, drumstick, meat only, cooked, roasted
24 g Protein2.2 mcg Vitamin B1226 mcg Selenium
100 mg18% DV · per 3 oz - Chicken, breast, skinless, boneless, meat only, cooked, braised
27 g Protein8 mg Niacin (B3)27 mcg Selenium
99 mg18% DV · per 3 oz · from USDA’s older entry - Bison, separable lean only, cooked, roasted
24 g Protein2.4 mcg Vitamin B1230 mcg Selenium
98 mg18% DV · per 3 oz - Baked beans, canned, with pork and tomato sauce
13 g Protein13 mg Zinc0.52 mg Copper
96 mg18% DV · per 1 cup - Salmon, pink, cooked, dry heat
21 g Protein4 mcg Vitamin B1232 mcg Selenium
96 mg18% DV · per 3 oz - Scallop, (bay and sea), cooked, steamed
17 g Protein1.8 mcg Vitamin B1218 mcg Selenium
94 mg17% DV · per 3 oz - Clam, canned, drained solids
21 g Protein16 mcg Vitamin B1243 mcg Selenium
91 mg17% DV · per 3 oz - Kidney beans, all types, mature seeds, canned
13 g Protein11 g Fiber0.35 mg Copper
89 mg16% DV · per 1 cup - Mackerel, salted
16 g Protein10 mcg Vitamin B1262 mcg Selenium
86 mg16% DV · per 3 oz - Navy beans, mature seeds, cooked, boiled, with salt
15 g Protein19 g Fiber255 mcg Folate (DFE)
81 mg15% DV · per 1 cup - Herring, Atlantic, kippered
21 g Protein16 mcg Vitamin B1245 mcg Selenium
81 mg15% DV · per 3 oz - Haddock, smoked
21 g Protein36 mcg Selenium1.4 mcg Vitamin B12
78 mg14% DV · per 3 oz - Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids
12 g Protein2 mg Manganese1.1 mg Vitamin B6
78 mg14% DV · per 1 cup - Pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)
20 g Protein3.1 mcg Vitamin B1237 mcg Selenium
78 mg14% DV · per 3 oz - Great northern beans, mature seeds, canned
19 g Protein212 mcg Folate (DFE)0.42 mg Copper
77 mg14% DV · per 1 cup - Collards, frozen, chopped, cooked, boiled, drained, with salt
5 g Protein1,059 mcg Vitamin K978 mcg Vitamin A (RAE)
77 mg14% DV · per 1 cup, chopped - Lima beans, immature seeds, cooked, boiled, drained, with salt
12 g Protein2.1 mg Manganese0.52 mg Copper
75 mg14% DV · per 1 cup - Cod, Atlantic, canned, solids and liquid
19 g Protein32 mcg Selenium0.89 mcg Vitamin B12
72 mg13% DV · per 3 oz - Anchovy, european, canned in oil, drained solids
25 g Protein17 mg Niacin (B3)58 mcg Selenium
72 mg13% DV · per 3 oz - Crab, blue, canned
15 g Protein2.8 mcg Vitamin B120.69 mg Copper
69 mg13% DV · per 3 oz - Lobster, northern, cooked, moist heat
16 g Protein1.3 mg Copper62 mcg Selenium
69 mg13% DV · per 3 oz - Catfish, channel, farmed, cooked, dry heat
16 g Protein2.4 mcg Vitamin B12210 mg Phosphorus
67 mg12% DV · per 3 oz - Edamame, frozen, unprepared
13 g Protein358 mcg Folate (DFE)1.2 mg Manganese
66 mg12% DV · per 1 cup - Trout, rainbow, farmed, cooked, dry heat
20 g Protein3.5 mcg Vitamin B1216 mcg Vitamin D
66 mg12% DV · per 3 oz - Tuna, yellowfin, fresh, cooked, dry heat
25 g Protein92 mcg Selenium19 mg Niacin (B3)
66 mg12% DV · per 3 oz - Lentils, mature seeds, cooked, boiled, with salt
18 g Protein358 mcg Folate (DFE)16 g Fiber
65 mg12% DV · per 1 cup - Sardine, Pacific, canned in tomato sauce, drained solids with bone
18 g Protein7.7 mcg Vitamin B1235 mcg Selenium
65 mg12% DV · per 3 oz - Peas, split, mature seeds, cooked, boiled, with salt
16 g Protein16 g Fiber0.35 mg Copper
64 mg12% DV · per 1 cup - Halibut, Atlantic and Pacific, cooked, dry heat
19 g Protein47 mcg Selenium1.1 mcg Vitamin B12
64 mg12% DV · per 3 oz - White beans, mature seeds, cooked, boiled, with salt
17 g Protein0.51 mg Copper1.1 mg Manganese
63 mg11% DV · per 1 cup - Yellow beans, mature seeds, cooked, boiled, with salt
16 g Protein18 g Fiber0.33 mg Copper
62 mg11% DV · per 1 cup - Beet greens, cooked, boiled, drained, with salt
3.7 g Protein697 mcg Vitamin K552 mcg Vitamin A (RAE)
61 mg11% DV · per 1 cup (1" pieces) - Cauliflower, frozen, cooked, boiled, drained, with salt
2.9 g Protein56 mg Vitamin C74 mcg Folate (DFE)
60 mg11% DV · per 1 cup (1" pieces)