Choline Rich Foods Chart
Total choline per 100 g and per 100 kcal, ranked. Eggs lead by a wide margin; shellfish, fish and meat follow. Foods with no reported value are left out.
Choline has an Adequate Intake (AI), not an RDA. Upper limit for adults: 3,500 mg/day (National Academies, via NIH ODS).
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Egg (hard-boiled) | 293.8 mg | 189.5 mg | 53% DV |
| Scrambled eggs | 221.0 mg | 148.3 mg | 40% DV |
| Oysters (cooked) | 130.0 mg | 127.5 mg | 24% DV |
| Bacon (cooked) | 119.3 mg | 21.8 mg | 22% DV |
| Scallops (cooked) | 110.7 mg | 99.7 mg | 20% DV |
| Protein bar | 108.2 mg | 26.3 mg | 20% DV |
| Blueberry muffin | 92.5 mg | 24.7 mg | 17% DV |
| Salmon (cooked) | 90.5 mg | 43.9 mg | 16% DV |
| Corned beef (canned) | 89.2 mg | 35.7 mg | 16% DV |
| Smoked salmon | 89.0 mg | 76.1 mg | 16% DV |
| Ground beef (90% lean, cooked) | 85.5 mg | 40.0 mg | 16% DV |
| Chicken breast (roasted) | 85.3 mg | 51.7 mg | 16% DV |
| Ham (lean, roasted) | 85.1 mg | 58.7 mg | 15% DV |
| Turkey breast (roasted) | 84.4 mg | 57.4 mg | 15% DV |
| Crab (cooked) | 80.9 mg | 97.5 mg | 15% DV |
| Lobster (cooked) | 80.9 mg | 90.9 mg | 15% DV |
| Flounder (cooked) | 79.9 mg | 92.9 mg | 15% DV |
| Beef tallow | 79.8 mg | 8.8 mg | 15% DV |
| Flax seeds | 78.7 mg | 14.7 mg | 14% DV |
| Catfish (cooked) | 78.7 mg | 54.7 mg | 14% DV |
| Trout (cooked) | 77.6 mg | 46.2 mg | 14% DV |
| Pork chop (cooked) | 76.0 mg | 38.8 mg | 14% DV |
| Halibut (cooked) | 75.1 mg | 67.7 mg | 14% DV |
| Sardines (canned, drained) | 75.0 mg | 36.1 mg | 14% DV |
| Miso paste | 72.2 mg | 36.5 mg | 13% DV |
| Chicken thigh (roasted) | 71.8 mg | 40.1 mg | 13% DV |
| Spirulina (dried) | 66.0 mg | 22.8 mg | 12% DV |
| Pepperoni | 65.5 mg | 13.1 mg | 12% DV |
| Salami (hard) | 65.4 mg | 19.5 mg | 12% DV |
| Fried chicken (breast) | 64.8 mg | 24.9 mg | 12% DV |
Common questions
How much choline do I need per day?
The FDA daily value is 550 mg. The adult AI is 550 mg for men and 425 mg for women; 450 mg in pregnancy and 550 mg while breastfeeding (NIH ODS).
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (550 mg for this nutrient, 21 CFR 101.9).