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Top 10 Foods Highest in Choline

Written by Daisy Whitbread, MScN
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Top 10 Foods Highest in Choline

Choline is an essential nutrient necessary for a wide range of functions from cellular maintenance to creating neurotransmitters. (1)

While rare, a deficiency in choline often appears as an increase in liver enzymes and can lead to liver disease, heart disease, and even neurological disorders. (1)

Health benefits of adequate choline include a reduced risk of dementia, cardiovascular disease, and cancer. (2)

High choline foods include lean chicken, fish, lean pork, eggs, beef, shrimp, beans, low-fat milk, broccoli, and green peas. (3) The daily value (%DV) for choline is 550mg per day. (4)

Below is a list of common foods high in choline. For more see the extended list of choline rich foods, and the complete ranking of 200 foods high in choline.


List of Foods High in Choline

A roast chicken

#1: Lean Chicken Breast

Choline
in a 6oz Breast
Choline
per 100g
Choline
per 200 Calories
198.9mg
(36% DV)
117mg
(21% DV)
149mg
(27% DV)
Source: Nutrition Facts for Lean Chicken Breast (Cooked)

More Poultry High in Choline

-33% DV in a roasted chicken leg
-17% DV in a chicken wing
-17% DV in a chicken thigh

See all meats high in choline.
Salmon

#2: Fish (Salmon)

Choline
per 6oz Fillet
Choline
per 100g
Choline
per 200 Calories
191.4mg
(35% DV)
112.6mg
(20% DV)
144.4mg
(26% DV)
Source: Nutrition Facts for Cooked Sockeye Salmon

More Fish High in Choline

-27% DV in a 6oz cod fillet
-24% DV in a 6oz tuna fillet
-20% DV in a 5oz herring fillet

See all fish high in choline.
A pork chop

#3: Lean Pork Chops

Choline
in a 6oz Chop
Choline
per 100g
Choline
per 200 Calories
152.8mg
(28% DV)
89.9mg
(16% DV)
92.2mg
(17% DV)
Source: Nutrition Facts for Pork Chops (Lean)

More Pork Products High in Choline

-23% DV in 1 cup of roasted ham
-16% DV in 3oz of spam
-15% DV in a bratwurst sausage

See all meats high in choline.
Eggs

#4: Eggs

Choline
in 1 Large Egg
Choline
per 100g
Choline
per 200 Calories
146.9mg
(27% DV)
293.8mg
(53% DV)
379.1mg
(69% DV)
Source: Nutrition Facts for Hard Boiled Eggs
A steak on a plate

#5: Beef (Skirt Steak)

Choline
per 6oz Steak
Choline
per 100g
Choline
per 200 Calories
132.3mg
(24% DV)
77.8mg
(14% DV)
58.1mg
(11% DV)
Source: Nutrition Facts for Skirt Steak

More Beef Products High in Choline

-62% DV in 1 3oz slice of beef liver
-20% DV in 3oz of chuck pot roast

See all meats high in choline.
Whole Shrimp

#6: Shrimp

Choline
per 3oz (About 12 Large Shrimp)
Choline
per 100g
Choline
per 200 Calories
115.1mg
(21% DV)
135.4mg
(25% DV)
227.6mg
(41% DV)
Source: Nutrition Facts for Cooked Shrimp

More Shellfish High in Choline

-20% DV in 1 cup of blue crab
-17% DV in 3oz of scallops
-16% DV in 3oz of oysters

See all fish high in choline.
Navy Beans

#7: Navy Beans

Choline
per Cup
Choline
per 100g
Choline
per 200 Calories
81.4mg
(15% DV)
44.7mg
(8% DV)
63.9mg
(12% DV)
Source: Nutrition Facts for Navy Beans

More Beans High in Choline

-16% DV in 1 cup of edamame
-15% DV in 1 cup of canned baked beans
-13% DV in 1 cup of chickpeas (garbanzo beans)

See all beans high in choline.
A glass of milk

#8: Low-Fat Milk

Choline
per 16oz Glass
Choline
per 100g
Choline
per 200 Calories
80mg
(15% DV)
16.4mg
(3% DV)
65.6mg
(12% DV)
Source: Nutrition Facts for Low-fat Milk 2%

More Dairy Products High in Choline

-8% DV in 1 cup of buttermilk
-7% DV in 1 cup of yogurt
-4% DV in 1/2 cup of ricotta cheese

See all dairy and egg products high in choline.
Broccoli Stalk

#9: Broccoli

Choline
per Cup Cooked
Choline
per 100g
Choline
per 200 Calories
62.6mg
(11% DV)
40.1mg
(7% DV)
229.1mg
(42% DV)
Source: Nutrition Facts for Broccoli (Cooked)

More Cruciferous Vegetables High in Choline

-14% DV in 1 cup of lima beans
-13% DV in 1 cup of cooked collard greens
-12% DV in 1 cup of brussels sprouts

See all vegetables high in choline.
Green Peas

#10: Green Peas

Choline
per Cup Cooked
Choline
per 100g
Choline
per 200 Calories
47.5mg
(9% DV)
29.7mg
(5% DV)
70.7mg
(13% DV)
Source: Nutrition Facts for Cooked Green Peas

More Vegetables High in Choline

-10% DV in 1 cup of shiitake mushrooms
-9% DV in 1 cup of artichokes
-9% DV in 1 cup of asparagus

See all vegetables high in choline.

See All 200 Foods High in Choline

Printable One Page Sheet

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Printable list of high choline foods including lean chicken, fish, lean pork, eggs, beef, shrimp, beans, low-fat milk, broccoli, and green peas.

More Choline Rich Foods

FoodServingCholine
#1 Whey Protein Isolateper 3 scoops (3oz)35% DV
(193.5mg)
#2 Roasted Lean Buffaloper 3oz serving18% DV
(97.6mg)
#3 Shiitake Mushroomsper cup cooked10% DV
(53.4mg)
#4 Toasted Wheat Germper oz9% DV
(50.7mg)
#5 Cauliflowerper cup cooked9% DV
(48.5mg)
#6 Fish Roe (Ikura, Caviar)per tblsp9% DV
(47mg)
#7 Oyster Mushroomsper cup cooked8% DV
(41.9mg)
#8 Pickled Beetsper cup6% DV
(34.1mg)
#9 Sweet Cornper cup cooked6% DV
(33.4mg)
#10 Flax Seedsper oz4% DV
(22.4mg)

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Data Sources and References

  1. NIH Office of Dietary Supplements on Choline
  2. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline.
  3. USDA National Nutrient Database for Standard Reference, Release 28.
  4. NIH: Dietary Supplement Label Database