Foods high in Choline
Daily Value: 550 mg. Every food, ranked by a typical serving, including supplements, powders, organ meats and other specialty items. Everyday foods only
- Egg, yolk, dried
9.7 g Protein683 mg Choline40 mcg Selenium
683 mg124% DV · per 1 oz · from USDA’s older entry - Stewed chitterlings, Puerto Rican style
15 g Protein534 mg Choline31 mcg Selenium
534 mg97% DV · per 1 typical portion - Beef, variety meats and by-products, kidneys, cooked, simmered
23 g Protein21 mcg Vitamin B12143 mcg Selenium
436 mg79% DV · per 3 oz - Caviar, black and red, granular
21 g Protein17 mcg Vitamin B1256 mcg Selenium
417 mg76% DV · per 3 oz - Beef, variety meats and by-products, brain, cooked, simmered
9.9 g Protein8.6 mcg Vitamin B12417 mg Choline
417 mg76% DV · per 3 oz - Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered
11 g Protein400 mg Choline23 mcg Selenium
400 mg73% DV · per 3 oz - Liver, beef or calves, and onions
25 g Protein77 mcg Vitamin B1213 mg Copper
389 mg71% DV · per 1 typical portion - Egg, goose, whole, fresh, raw
20 g Protein7.3 mcg Vitamin B1253 mcg Selenium
379 mg69% DV · per 1 egg - Beef, variety meats and by-products, liver, raw
23 g Protein67 mcg Vitamin B1211 mg Copper
377 mg68% DV · per 4 oz - Egg, whole, dried
14 g Protein47 mcg Selenium360 mg Choline
360 mg65% DV · per 1 oz · from USDA’s older entry - Veal, variety meats and by-products, liver, raw
23 g Protein68 mcg Vitamin B1213 mg Copper
350 mg64% DV · per 4 oz - Veal, variety meats and by-products, liver, cooked, pan-fried
23 g Protein62 mcg Vitamin B1217,063 mcg Vitamin A (RAE)
349 mg64% DV · per 3 oz - Veal, variety meats and by-products, liver, cooked, braised
24 g Protein72 mcg Vitamin B1217,973 mcg Vitamin A (RAE)
339 mg62% DV · per 3 oz - Peas, green, split, mature seeds, raw
45 g Protein1.6 mg Copper44 g Fiber
308 mg56% DV · per 1 cup - Egg salad sandwich on wheat
19 g Protein47 mcg Selenium303 mg Choline
303 mg55% DV · per 1 typical portion - Egg salad sandwich on white
18 g Protein44 mcg Selenium299 mg Choline
299 mg54% DV · per 1 typical portion - Roe, raw
19 g Protein8.5 mcg Vitamin B1234 mcg Selenium
285 mg52% DV · per 3 oz - Chicken, liver, cooked, pan-fried
22 g Protein18 mcg Vitamin B123,652 mcg Vitamin A (RAE)
278 mg51% DV · per 3 oz - Egg burrito, with bacon
23 g Protein52 mcg Selenium0.63 mg Riboflavin (B2)
258 mg47% DV · per 1 item, any size - Caribou, shoulder meat, dried (Alaska Native)
59 g Protein15 mcg Vitamin B121.3 mg Riboflavin (B2)
258 mg47% DV · per 100 g - Egg burrito, with ham
21 g Protein50 mcg Selenium0.62 mg Riboflavin (B2)
257 mg47% DV · per 1 item, any size - Veal cordon bleu
54 g Protein4.5 mcg Vitamin B1258 mcg Selenium
256 mg46% DV · per 1 roll (with ham and sauce) - Egg burrito, with sausage
21 g Protein48 mcg Selenium0.62 mg Riboflavin (B2)
254 mg46% DV · per 1 item, any size - Turkey, liver, raw
21 g Protein9,106 mcg Vitamin A (RAE)22 mcg Vitamin B12
251 mg46% DV · per 4 oz - Vermicelli, made from soy
0.14 g Protein2.7 mg Copper38 mcg Selenium
248 mg45% DV · per 1 cup - Cod, Atlantic, dried and salted
53 g Protein8.5 mcg Vitamin B12126 mcg Selenium
248 mg45% DV · per 3 oz - Whitefish, eggs (Alaska Native)
15 g Protein56 mcg Vitamin B1293 mcg Selenium
248 mg45% DV · per 100 g - Chicken, liver, cooked, simmered
21 g Protein14 mcg Vitamin B123,384 mcg Vitamin A (RAE)
247 mg45% DV · per 3 oz - Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
65 g Protein20 mcg Vitamin B1225 mg Niacin (B3)
242 mg44% DV · per 1 filet - Steak tartare
29 g Protein3.4 mcg Vitamin B126.8 mg Zinc
226 mg41% DV · per 1 typical portion - Pork, fresh, variety meats and by-products, stomach, raw
19 g Protein35 mcg Selenium220 mg Choline
220 mg40% DV · per 4 oz - Chicken, liver, raw
19 g Protein19 mcg Vitamin B123,724 mcg Vitamin A (RAE)
220 mg40% DV · per 4 oz - Braunschweiger (a liver sausage), pork
12 g Protein17 mcg Vitamin B123,587 mcg Vitamin A (RAE)
218 mg40% DV · per 3 oz - Soybeans, mature seeds, raw
68 g Protein3.1 mg Copper4.7 mg Manganese
216 mg39% DV · per 1 cup - Soybeans, mature seeds, roasted, salted
66 g Protein3.7 mg Manganese1.4 mg Copper
214 mg39% DV · per 1 cup - Egg foo yung
15 g Protein35 mcg Selenium1.1 mcg Vitamin B12
210 mg38% DV · per 1 typical portion - Shrimp egg foo yung
15 g Protein35 mcg Selenium1.1 mcg Vitamin B12
210 mg38% DV · per 1 typical portion - Sushi, topped with egg
11 g Protein28 mcg Selenium209 mg Choline
209 mg38% DV · per 1 cup - Fast foods, bagel, with breakfast steak, egg, cheese, and condiments
41 g Protein3.2 mcg Vitamin B1264 mcg Selenium
209 mg38% DV · per 1 item - Beef egg foo yung
18 g Protein29 mcg Selenium1.1 mcg Vitamin B12
203 mg37% DV · per 1 typical portion