Highest Choline Foods

Choline-rich foods to support brain, liver, and muscle function.

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1

Beef Liver (Cooked)

100 g·179 Calories
418mg/100g
2

Egg, Large (Whole, Cooked)

50 g·78 Calories
294mg/100g
3

Scrambled Eggs (2 large)

120 g·180 Calories
241.7mg/100g
4

Pâté de Campagne (Country Pâté)

70 g·250 Calories
142.9mg/100g
5

Whey Protein Powder (Generic, 1 scoop)

30 g·120 Calories
100mg/100g
6

Pork Tenderloin, cooked

100 g·143 Calories
100mg/100g
7

Venison (Cooked, 3 oz)

85 g·134 Calories
99.8mg/100g
8

Pork Chop, Lean (Cooked)

85 g·180 Calories
96.7mg/100g
9

Turkey Breast (Roasted, 3 oz)

85 g·135 Calories
95.6mg/100g
10

Salmon (Cooked)

100 g·208 Calories
95mg/100g
11

Goose (Roasted, Meat only)

85 g·193 Calories
94.1mg/100g
12

Beef, Ground (85% lean, cooked)

100 g·250 Calories
90.7mg/100g
13

Edamame, Cooked (Shelled, 1 cup)

155 g·188 Calories
88mg/100g
14

Lamb Loin Chop, Cooked (3 oz)

85 g·246 Calories
87.1mg/100g
15

Lamb, Roasted, Trimmed (3 oz cooked)

85 g·244 Calories
86.5mg/100g
16

Pork Loin, Lean (Cooked)

85 g·122 Calories
86mg/100g
17

Clams (Steamed, 3 oz)

85 g·126 Calories
85.9mg/100g
18

Trout (Rainbow, Cooked, 3 oz)

85 g·130 Calories
85.6mg/100g
19

Chicken Breast (Cooked, Skinless, Boneless)

100 g·165 Calories
85.2mg/100g
20

Duck Breast (meat only, 3 oz)

85 g·119 Calories
85.1mg/100g
21

Ground Beef (95% Lean, Cooked)

100 g·168 Calories
85mg/100g
22

Roast Beef, lean deli sliced

100 g·148 Calories
85mg/100g
23

Cod (Cooked, 3 oz)

85 g·90 Calories
84.7mg/100g
24

Bison Steak (Cooked, Lean)

85 g·124 Calories
82.4mg/100g
25

Mackerel, canned in oil (drained)

85 g·187 Calories
82.4mg/100g
26

Swordfish (Cooked)

85 g·129 Calories
80mg/100g
27

Octopus (Cooked)

100 g·164 Calories
80mg/100g
28

Chicken Thigh, cooked, skinless

100 g·165 Calories
80mg/100g
29

Steamed Mussels (3 oz)

85 g·146 Calories
77.1mg/100g
30

Beef Jerky

28 g·116 Calories
72.5mg/100g
31

Walnuts (English, 1 oz)

28 g·185 Calories
72.1mg/100g
32

Matcha Powder (1 tsp)

2 g·6 Calories
70mg/100g
33

Pistachios (1 oz)

28 g·161 Calories
68.9mg/100g
34

Club Sandwich (1 sandwich)

250 g·590 Calories
68.4mg/100g
35

Flax Seeds, Ground (1 tbsp)

7 g·37 Calories
65.1mg/100g
36

Flax Seeds, Whole (1 tbsp)

10 g·53 Calories
65.1mg/100g
37

Oysters (Raw)

100 g·81 Calories
65mg/100g
38

Mahi Mahi (Cooked)

100 g·104 Calories
65mg/100g
39

Pumpkin Seeds (Hulled, Roasted, 1 oz)

28 g·163 Calories
65mg/100g
40

Tuna (Canned in water, drained, 1 can equivalent)

165 g·191 Calories
63.6mg/100g
41

Tilapia (Cooked, 3 oz)

85 g·110 Calories
63.1mg/100g
42

Meatloaf (Home-Prepared, 1 slice)

120 g·265 Calories
61.9mg/100g
43

Waffle (Plain, 1 item)

35 g·100 Calories
60.6mg/100g
44

Seaweed Snacks (Roasted with oil)

5 g·25 Calories
60mg/100g
45

Seaweed (Nori)

2.5 g·7 Calories
60mg/100g
46

Tiramisu (1 piece, 100g)

100 g·290 Calories
60mg/100g
47

Natto (Fermented Soybeans)

100 g·212 Calories
60mg/100g
48

Tahini (1 tbsp)

15 g·89 Calories
60mg/100g
49

Shrimp (Cooked, 85 g serving)

85 g·84 Calories
58.8mg/100g
50

Sunflower Seeds (Dried, 1 oz)

28 g·163 Calories
58.2mg/100g

* Ranked by nutritional density per 100g.