Foods with data for Choline

Quick answer

In our data the foods with the highest choline per 100 g are Egg, yolk (820 mg), Beef Kidney (513 mg), Beef Brain (491 mg). This ranks the 356 foods that have a choline value out of 790 relevant foods; dried foods and spices are listed separately because they are concentrated. Values come unchanged from USDA FoodData Central, UK CoFID and the Canadian Nutrient File.

Top foods by category

• Fruits: Avocados (14.2 mg), 58 foods with a value
• Vegetables: Cowpeas (94.7 mg), 113 foods with a value
• Nuts & Seeds: Flaxseed (78.7 mg), 5 foods with a value
• Legumes: Vermicelli (177 mg), 26 foods with a value
• Grains: Rye grain (30.4 mg), 13 foods with a value
• Meat & Poultry: Beef Kidney (513 mg), 61 foods with a value
• Fish & Seafood: Fish, caviar (491 mg), 29 foods with a value
• Dairy & Eggs: Egg, yolk (820 mg), 44 foods with a value
• Traditional foods: Sheefish (109 mg), 7 foods with a value

Full ranking: 356 foods by choline per 100 g

Dried foods and spices (ranked separately)

Coverage and limitations

• 356 of 790 relevant foods have a choline value; 434 are not ranked because the source has none.
• All amounts are per 100 g of the food as described by the source record, in mg. Preparation is shown for every row and is never merged: the same food cooked differently is a separate record.
• Ranks are positions in this dataset only. Food composition varies by variety, season and processing.
• We do not show recommended intakes or health claims on this page. It is general information and not medical advice. Read more in About our data.

Questions about choline in foods

Which food has the most choline in this dataset?

Egg, yolk has the highest choline value in our ranking: 820 mg per 100 g (USDA SR Legacy record 172184). This is the highest among the 356 foods with a value, not a statement about every food in existence.

What do the numbers mean?

Each value is the amount of choline in mg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is mg.

How complete is the data for choline?

356 of the 790 relevant foods in our data have a choline value (45%). 434 have no usable value and are not ranked; a missing value is never treated as zero. Because fewer than half have a value this is a list of foods that have data, not a ranking of all foods.

Why are dried foods and spices listed separately?

Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 41 such foods separately (the highest is Mustard seeds at 123 mg).

Where do the values come from?

One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: USDA SR Legacy (328 foods), Canadian CNF (21 foods), USDA Foundation (7 foods).

Tools for this nutrient

• Calculate how much of a food provides a nutrient amount
• Explore food combinations for nutrient targets