Top 10 Foods Highest in Choline
Choline is an essential nutrient necessary for a wide range of functions including cellular maintenance, liver function, creating neurotransmitters, and regulating homocysteine metabolism. (1,2)
Due to its role in brain development in the early stages of life, adequate choline levels are particularly essential for pregnant women. (3,4)
While rare, a deficiency in choline often causes an increase in the levels of certain liver enzymes in the blood, which indicates liver damage. Besides the liver, the heart and nervous system are also affected by choline deficiency. (2)
While more research needs to be conducted, preliminary studies suggest that the health benefits of adequate choline intake include a reduced risk of dementia and cancer. (1,5,6)
Note: As with many nutrients, more choline is not always better, and it's possible to get too much. The tolerable upper limits are 1000mg per day for children, 2000mg for teenagers, and 3500mg for adults. (3)
High choline foods include lean chicken, fish, lean pork, eggs, beef, shrimp, beans, low-fat milk, broccoli, and green peas. The daily value (DV) for choline is 550mg per day. (7)
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
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) |
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.
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) |
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.
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) |
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.
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) |
Note: Choline found in eggs is concentrated in the yolks. Egg whites contain very little choline.
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) |
More Beef Products High in Choline
- 62% DV in a 3oz slice of beef liver
- 20% DV in 3oz of chuck pot roast
See all meats high in choline.
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) |
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.
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) |
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.
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) |
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
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) |
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.
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) |
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.
Printable One Page Sheet
More Choline Rich Foods
| Food | Serving | Choline |
|---|---|---|
| 1 Whey Protein Isolate | per 3 scoops (3oz) | 35% DV (193.5mg) |
| 2 Roasted Lean Buffalo | per 3oz serving | 18% DV (97.6mg) |
| 3 Shiitake Mushrooms | per cup cooked | 10% DV (53.4mg) |
| 4 Toasted Wheat Germ | per oz | 9% DV (50.7mg) |
| 5 Cauliflower | per cup cooked | 9% DV (48.5mg) |
| 6 Fish Roe (Ikura, Caviar) | per tblsp | 9% DV (47mg) |
| 7 Oyster Mushrooms | per cup cooked | 8% DV (41.9mg) |
| 8 Pickled Beets | per cup | 6% DV (34.1mg) |
| 9 Sweet Corn | per cup cooked | 6% DV (33.4mg) |
| 10 Flax Seeds | per oz | 4% DV (22.4mg) |
Choline Requirements By Age and Gender
The adequate intake (AI) for choline ranges from 125mg to 550mg per day. The daily value for choline is 550mg per day. (7)
| Life Stage | AI |
|---|---|
| Infants | |
| 0-6 months old | 125mg |
| 7-12 months old | 150mg |
| Children | |
| 1-3 years old | 200mg |
| 4-8 years old | 250mg |
| Males | |
| 9-13 years old | 375mg |
| 14-18 years old | 550mg |
| 19-50 years old | 550mg |
| 50+ years old | 550mg |
| Females | |
| 9-13 years old | 375mg |
| 14-18 years old | 400mg |
| 19-50 years old | 425mg |
| 50+ years old | 425mg |
| Pregnancy | |
| 14-18 years old | 450mg |
| 18+ years old | 450mg |
| Lactation | |
| 14-18 years old | 550mg |
| 18+ years old | 550mg |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
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- Foods High in Choline
- Foods Low in Choline
- Vegetables High in Choline
- Fruits High in Choline
- Vegetarian Foods High in Choline
- Beans High in Choline
- Dairy High in Choline
- Breakfast Cereals High in Choline
- Fast Foods High in Choline
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- [Importance of choline in cognitive function]
- Choline: an essential nutrient for public health
- Choline: critical role during fetal development and dietary requirements in adults
- Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 Days
- Is dietary choline intake related to dementia and Alzheimer's disease risks? Results from the Framingham Heart Study
- Choline and betaine consumption lowers cancer risk: a meta-analysis of epidemiologic studies
- U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
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