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 + Add

  Choline in a 6oz Breast	Choline per 100g	Choline per 200 Calories
  198.9mg (36% DV)	117mg (21% DV)	149mg (27% DV)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  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) + Add

  Choline per 6oz Fillet	Choline per 100g	Choline per 200 Calories
  191.4mg (35% DV)	112.6mg (20% DV)	144.4mg (26% DV)

  Nutrition Facts for Cooked Sockeye Salmon. (Source)

  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 + Add

  Choline in a 6oz Chop	Choline per 100g	Choline per 200 Calories
  152.8mg (28% DV)	89.9mg (16% DV)	92.2mg (17% DV)

  Nutrition Facts for Braised Pork Chops (Lean). (Source)

  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 + Add

  Choline in 1 Large Egg	Choline per 100g	Choline per 200 Calories
  146.9mg (27% DV)	293.8mg (53% DV)	379.1mg (69% DV)

  Nutrition Facts for Hard Boiled Eggs. (Source)

  Note: Choline found in eggs is concentrated in the yolks. Egg whites contain very little choline.

• 5. Beef (Skirt Steak) + Add

  Choline per 6oz Steak	Choline per 100g	Choline per 200 Calories
  132.3mg (24% DV)	77.8mg (14% DV)	58.1mg (11% DV)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  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 + Add

  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)

  Nutrition Facts for Cooked Shrimp. (Source)

  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 + Add

  Choline per Cup	Choline per 100g	Choline per 200 Calories
  81.4mg (15% DV)	44.7mg (8% DV)	63.9mg (12% DV)

  Nutrition Facts for Cooked Navy Beans. (Source)

  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 + Add

  Choline per 16oz Glass	Choline per 100g	Choline per 200 Calories
  80mg (15% DV)	16.4mg (3% DV)	65.6mg (12% DV)

  Nutrition Facts for Low-Fat Milk 2%. (Source)

  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.

• 9. Broccoli + Add

  Choline per Cup Cooked	Choline per 100g	Choline per 200 Calories
  62.6mg (11% DV)	40.1mg (7% DV)	229.1mg (42% DV)

  Nutrition Facts for Cooked Broccoli (Boiled, Drained). (Source)

  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 + Add

  Choline per Cup Cooked	Choline per 100g	Choline per 200 Calories
  47.5mg (9% DV)	29.7mg (5% DV)	70.7mg (13% DV)

  Nutrition Facts for Cooked Green Peas (Boiled, Drained). (Source)

  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

Click to Print

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

Source: Dietary Reference Intakes for Choline.

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• 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

• Foods High in Vitamin B9 (Folate)
• Foods High in Vitamin B12
• Foods For a Healthy Heart
• Foods For a Healthy Liver
• Foods to Reduce Cancer Risk
• Foods High in Vitamin B3 (Niacin)
• Foods High in Vitamin B6

Data Sources and References

1. [Importance of choline in cognitive function]
2. Choline: an essential nutrient for public health
3. Choline: critical role during fetal development and dietary requirements in adults
4. Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 Days
5. Is dietary choline intake related to dementia and Alzheimer's disease risks? Results from the Framingham Heart Study
6. Choline and betaine consumption lowers cancer risk: a meta-analysis of epidemiologic studies
7. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels