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Foods high in choline
The 25 foods in this USDA reference database with the most choline per 100 g, with the share of the adult Daily Value (550 mg) each one delivers. Reference data — not medical advice.
| Food | Choline per 100 g | %DV |
|---|---|---|
| Dried egg yolk | 2403 mg | 437% |
| Dried egg | 1267 mg | 230% |
| Raw egg yolk | 820 mg | 149% |
| Frozen salted egg yolk | 705 mg | 128% |
| Frozen sugared egg yolk | 669 mg | 122% |
| Frozen raw egg yolk | 639 mg | 116% |
| Beef kidneys, simmered | 513 mg | 93% |
| Beef brain, simmered | 491 mg | 89% |
| Caviar | 491 mg | 89% |
| Pork chitterlings, cooked | 471 mg | 86% |
| Beef liver, braised | 426 mg | 77% |
| Beef liver, pan-fried | 418 mg | 76% |
| Veal liver, pan-fried | 411 mg | 75% |
| Veal liver, braised | 399 mg | 73% |
| Soybean lecithin | 350 mg | 64% |
| Fish roe, raw | 335 mg | 61% |
| Beef liver, raw | 333 mg | 61% |
| Chicken liver, pan-fried | 327 mg | 59% |
| Fried egg, cooked | 317 mg | 58% |
| Soy protein powder | 313 mg | 57% |
| Veal liver | 310 mg | 56% |
| Frozen salted raw egg | 297 mg | 54% |
| Egg (raw) | 294 mg | 53% |
| Egg (hard-boiled) | 294 mg | 53% |
| Raw egg | 294 mg | 53% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most choline per 100 g?
Dried egg yolk tops this database with 2403 mg per 100 g — 437% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much choline do I need per day?
The Daily Value for Choline is 550 mg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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