Recommended Amounts

The Daily Value (DV) for Choline, total is 550 mg daily.

Foods rich in Choline

Egg, yolk, dried

• Choline: 2403 mg
• Energy: 669 kcal
• Protein: 135 kcal
• Fat: 237 kcal
• Carbs: 2.64 kcal

Egg, whole, dried

• Choline: 1267 mg
• Energy: 592 kcal
• Protein: 192 kcal
• Fat: 176 kcal
• Carbs: 4.52 kcal

Egg, yolk, raw, frozen, pasteurized

• Choline: 639 mg
• Energy: 296 kcal
• Protein: 62 kcal
• Fat: 102 kcal
• Carbs: 3.24 kcal

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

• Choline: 117 mg
• Energy: 157 kcal
• Protein: 128 kcal
• Fat: 13 kcal
• Carbs: 0 kcal

Tomatoes, sun-dried

• Choline: 105 mg
• Energy: 258 kcal
• Protein: 56 kcal
• Fat: 12 kcal
• Carbs: 223 kcal

Sausage, pork, chorizo, link or ground, cooked, pan-fried

• Choline: 97 mg
• Energy: 346 kcal
• Protein: 77 kcal
• Fat: 112 kcal
• Carbs: 11 kcal

Sausage, pork, chorizo, link or ground, cooked, pan-fried

• Choline: 97 mg
• Energy: 346 kcal
• Protein: 77 kcal
• Fat: 112 kcal
• Carbs: 11 kcal

Dulce de Leche

• Choline: 89 mg
• Energy: 315 kcal
• Protein: 27 kcal
• Fat: 29 kcal
• Carbs: 221 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

• Choline: 79 mg
• Energy: 220 kcal
• Protein: 108 kcal
• Fat: 46 kcal
• Carbs: 0 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

• Choline: 79 mg
• Energy: 213 kcal
• Protein: 108 kcal
• Fat: 46 kcal
• Carbs: 0 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

• Choline: 79 mg
• Energy: 213 kcal
• Protein: 108 kcal
• Fat: 46 kcal
• Carbs: 0 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

• Choline: 76 mg
• Energy: 169 kcal
• Protein: 110 kcal
• Fat: 26 kcal
• Carbs: 0 kcal

Potato pancakes

• Choline: 74 mg
• Energy: 268 kcal
• Protein: 24 kcal
• Fat: 59 kcal
• Carbs: 111 kcal

Blood sausage

• Choline: 73 mg
• Energy: 379 kcal
• Protein: 58 kcal
• Fat: 138 kcal
• Carbs: 5.16 kcal

Miso

• Choline: 72 mg
• Energy: 198 kcal
• Protein: 51 kcal
• Fat: 24 kcal
• Carbs: 101 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

• Choline: 70 mg
• Energy: 322 kcal
• Protein: 73 kcal
• Fat: 105 kcal
• Carbs: 8.6 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

• Choline: 70 mg
• Energy: 317 kcal
• Protein: 73 kcal
• Fat: 105 kcal
• Carbs: 8.6 kcal

Ham salad spread

• Choline: 69 mg
• Energy: 216 kcal
• Protein: 35 kcal
• Fat: 62 kcal
• Carbs: 43 kcal

Beef, ground, 90% lean meat / 10% fat, raw

• Choline: 66 mg
• Energy: 176 kcal
• Protein: 80 kcal
• Fat: 40 kcal
• Carbs: 0 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

• Choline: 66 mg
• Energy: 217 kcal
• Protein: 110 kcal
• Fat: 44 kcal
• Carbs: 0 kcal

Yeast extract spread

• Choline: 65 mg
• Energy: 185 kcal
• Protein: 96 kcal
• Fat: 3.6 kcal
• Carbs: 82 kcal

Fish, haddock, raw

• Choline: 65 mg
• Energy: 74 kcal
• Protein: 65 kcal
• Fat: 1.8 kcal
• Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

• Choline: 64 mg
• Energy: 123 kcal
• Protein: 95 kcal
• Fat: 9.64 kcal
• Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

• Choline: 64 mg
• Energy: 116 kcal
• Protein: 95 kcal
• Fat: 9.64 kcal
• Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

• Choline: 64 mg
• Energy: 116 kcal
• Protein: 94 kcal
• Fat: 9.8 kcal
• Carbs: 0 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

• Choline: 64 mg
• Energy: 116 kcal
• Protein: 94 kcal
• Fat: 10 kcal
• Carbs: 0 kcal

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

• Choline: 62 mg
• Energy: 107 kcal
• Protein: 67 kcal
• Fat: 16 kcal
• Carbs: 2.8 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

• Choline: 62 mg
• Energy: 324 kcal
• Protein: 74 kcal
• Fat: 106 kcal
• Carbs: 7.44 kcal

Spinach souffle

• Choline: 61 mg
• Energy: 172 kcal
• Protein: 32 kcal
• Fat: 52 kcal
• Carbs: 24 kcal

Nuts, almonds, dry roasted, with salt added

• Choline: 61 mg
• Energy: 667 kcal
• Protein: 82 kcal
• Fat: 231 kcal
• Carbs: 65 kcal

Sausage, turkey, breakfast links, mild, raw

• Choline: 60 mg
• Energy: 169 kcal
• Protein: 67 kcal
• Fat: 42 kcal
• Carbs: 3.72 kcal

Sausage, turkey, breakfast links, mild, raw

• Choline: 60 mg
• Energy: 164 kcal
• Protein: 67 kcal
• Fat: 42 kcal
• Carbs: 3.72 kcal

Chicken, ground, raw

• Choline: 59 mg
• Energy: 143 kcal
• Protein: 70 kcal
• Fat: 32 kcal
• Carbs: 0.16 kcal

Natto

• Choline: 57 mg
• Energy: 211 kcal
• Protein: 78 kcal
• Fat: 44 kcal
• Carbs: 51 kcal

Beef, ground, 80% lean meat / 20% fat, raw

• Choline: 56 mg
• Energy: 254 kcal
• Protein: 69 kcal
• Fat: 80 kcal
• Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

• Choline: 56 mg
• Energy: 155 kcal
• Protein: 91 kcal
• Fat: 26 kcal
• Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

• Choline: 56 mg
• Energy: 149 kcal
• Protein: 91 kcal
• Fat: 26 kcal
• Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

• Choline: 56 mg
• Energy: 149 kcal
• Protein: 92 kcal
• Fat: 25 kcal
• Carbs: 0 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

• Choline: 55 mg
• Energy: 582 kcal
• Protein: 77 kcal
• Fat: 199 kcal
• Carbs: 96 kcal

Turkey, ground, 93% lean, 7% fat, raw

• Choline: 53 mg
• Energy: 150 kcal
• Protein: 75 kcal
• Fat: 33 kcal
• Carbs: 0 kcal

Eggnog

• Choline: 52 mg
• Energy: 88 kcal
• Protein: 18 kcal
• Fat: 17 kcal
• Carbs: 32 kcal

Nuts, almonds, dry roasted, with salt added

• Choline: 52 mg
• Energy: 598 kcal
• Protein: 84 kcal
• Fat: 210 kcal
• Carbs: 84 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

• Choline: 52 mg
• Energy: 657 kcal
• Protein: 84 kcal
• Fat: 224 kcal
• Carbs: 68 kcal

Lard

• Choline: 50 mg
• Energy: 902 kcal
• Protein: 0 kcal
• Fat: 400 kcal
• Carbs: 0 kcal

Hummus, commercial

• Choline: 47 mg
• Energy: 243 kcal
• Protein: 29 kcal
• Fat: 68 kcal
• Carbs: 60 kcal

Chicken, meatless, breaded, fried

• Choline: 46 mg
• Energy: 234 kcal
• Protein: 85 kcal
• Fat: 51 kcal
• Carbs: 34 kcal

Candies, milk chocolate

• Choline: 46 mg
• Energy: 535 kcal
• Protein: 31 kcal
• Fat: 119 kcal
• Carbs: 238 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

• Choline: 46 mg
• Energy: 327 kcal
• Protein: 52 kcal
• Fat: 113 kcal
• Carbs: 18 kcal

Cauliflower, raw

• Choline: 44 mg
• Energy: 25 kcal
• Protein: 7.68 kcal
• Fat: 1.12 kcal
• Carbs: 20 kcal

Cream puff, eclair, custard or cream filled, iced

• Choline: 44 mg
• Energy: 334 kcal
• Protein: 18 kcal
• Fat: 74 kcal
• Carbs: 150 kcal

Cheese spread, American or Cheddar cheese base, reduced fat

• Choline: 43 mg
• Energy: 176 kcal
• Protein: 54 kcal
• Fat: 36 kcal
• Carbs: 43 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

• Choline: 40 mg
• Energy: 229 kcal
• Protein: 22 kcal
• Fat: 36 kcal
• Carbs: 126 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

• Choline: 40 mg
• Energy: 229 kcal
• Protein: 22 kcal
• Fat: 36 kcal
• Carbs: 126 kcal

Potato flour

• Choline: 40 mg
• Energy: 357 kcal
• Protein: 28 kcal
• Fat: 1.36 kcal
• Carbs: 332 kcal

Croissants, butter

• Choline: 39 mg
• Energy: 406 kcal
• Protein: 33 kcal
• Fat: 84 kcal
• Carbs: 183 kcal

Sauce, horseradish

• Choline: 38 mg
• Energy: 503 kcal
• Protein: 4.36 kcal
• Fat: 204 kcal
• Carbs: 40 kcal

Cheese, American, nonfat or fat free

• Choline: 38 mg
• Energy: 126 kcal
• Protein: 84 kcal
• Fat: 0 kcal
• Carbs: 42 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

• Choline: 38 mg
• Energy: 325 kcal
• Protein: 53 kcal
• Fat: 115 kcal
• Carbs: 13 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

• Choline: 38 mg
• Energy: 341 kcal
• Protein: 53 kcal
• Fat: 115 kcal
• Carbs: 13 kcal

Dandelion greens, raw

• Choline: 35 mg
• Energy: 45 kcal
• Protein: 11 kcal
• Fat: 2.8 kcal
• Carbs: 37 kcal

Sausage, turkey, breakfast links, mild, raw

• Choline: 34 mg
• Energy: 174 kcal
• Protein: 64 kcal
• Fat: 42 kcal
• Carbs: 13 kcal

Broccoli raab, cooked

• Choline: 34 mg
• Energy: 25 kcal
• Protein: 15 kcal
• Fat: 2.08 kcal
• Carbs: 12 kcal

Rice crackers

• Choline: 33 mg
• Energy: 416 kcal
• Protein: 40 kcal
• Fat: 20 kcal
• Carbs: 331 kcal

Restaurant, Chinese, sweet and sour pork

• Choline: 33 mg
• Energy: 270 kcal
• Protein: 36 kcal
• Fat: 63 kcal
• Carbs: 93 kcal

Restaurant, Chinese, sweet and sour pork

• Choline: 32 mg
• Energy: 260 kcal
• Protein: 36 kcal
• Fat: 54 kcal
• Carbs: 102 kcal

Restaurant, Chinese, sweet and sour pork

• Choline: 32 mg
• Energy: 260 kcal
• Protein: 36 kcal
• Fat: 54 kcal
• Carbs: 102 kcal

Frankfurter, beef, unheated

• Choline: 32 mg
• Energy: 315 kcal
• Protein: 47 kcal
• Fat: 112 kcal
• Carbs: 12 kcal

Crackers, wheat, reduced fat

• Choline: 30 mg
• Energy: 444 kcal
• Protein: 37 kcal
• Fat: 53 kcal
• Carbs: 286 kcal

Bread, whole-wheat, commercially prepared

• Choline: 27 mg
• Energy: 254 kcal
• Protein: 49 kcal
• Fat: 14 kcal
• Carbs: 172 kcal

Bread, whole-wheat, commercially prepared

• Choline: 27 mg
• Energy: 252 kcal
• Protein: 50 kcal
• Fat: 14 kcal
• Carbs: 171 kcal

Broccoli, chinese, raw

• Choline: 27 mg
• Energy: 26 kcal
• Protein: 4.8 kcal
• Fat: 3.04 kcal
• Carbs: 19 kcal

Ice cream, soft serve, chocolate

• Choline: 26 mg
• Energy: 222 kcal
• Protein: 16 kcal
• Fat: 52 kcal
• Carbs: 89 kcal

Broccoli, chinese, cooked

• Choline: 25 mg
• Energy: 22 kcal
• Protein: 4.56 kcal
• Fat: 2.88 kcal
• Carbs: 15 kcal

Garlic, raw

• Choline: 23 mg
• Energy: 149 kcal
• Protein: 25 kcal
• Fat: 2 kcal
• Carbs: 132 kcal

Collards, raw

• Choline: 23 mg
• Energy: 32 kcal
• Protein: 12 kcal
• Fat: 2.44 kcal
• Carbs: 22 kcal

Mustard, prepared, yellow

• Choline: 22 mg
• Energy: 60 kcal
• Protein: 15 kcal
• Fat: 13 kcal
• Carbs: 23 kcal

Cheese, parmesan, dry grated, reduced fat

• Choline: 21 mg
• Energy: 265 kcal
• Protein: 80 kcal
• Fat: 80 kcal
• Carbs: 5.48 kcal

Spinach, raw

• Choline: 19 mg
• Energy: 23 kcal
• Protein: 11 kcal
• Fat: 1.56 kcal
• Carbs: 15 kcal

Sour cream, light

• Choline: 19 mg
• Energy: 136 kcal
• Protein: 14 kcal
• Fat: 42 kcal
• Carbs: 28 kcal

Sour cream, fat free

• Choline: 19 mg
• Energy: 74 kcal
• Protein: 12 kcal
• Fat: 0 kcal
• Carbs: 62 kcal

Brussels sprouts, raw

• Choline: 19 mg
• Energy: 43 kcal
• Protein: 14 kcal
• Fat: 1.2 kcal
• Carbs: 36 kcal

Butter, salted

• Choline: 19 mg
• Energy: 717 kcal
• Protein: 3.4 kcal
• Fat: 324 kcal
• Carbs: 0.24 kcal

Bread, wheat

• Choline: 19 mg
• Energy: 274 kcal
• Protein: 43 kcal
• Fat: 18 kcal
• Carbs: 190 kcal

Broccoli, raw

• Choline: 19 mg
• Energy: 34 kcal
• Protein: 11 kcal
• Fat: 1.48 kcal
• Carbs: 27 kcal

Bread, oatmeal

• Choline: 19 mg
• Energy: 269 kcal
• Protein: 34 kcal
• Fat: 18 kcal
• Carbs: 194 kcal

Bread, oat bran

• Choline: 19 mg
• Energy: 236 kcal
• Protein: 42 kcal
• Fat: 18 kcal
• Carbs: 159 kcal

Cheese, dry white, queso seco

• Choline: 18 mg
• Energy: 326 kcal
• Protein: 98 kcal
• Fat: 97 kcal
• Carbs: 8.28 kcal

Cheese, dry white, queso seco

• Choline: 18 mg
• Energy: 325 kcal
• Protein: 98 kcal
• Fat: 97 kcal
• Carbs: 8.28 kcal

Bread, potato

• Choline: 18 mg
• Energy: 266 kcal
• Protein: 50 kcal
• Fat: 13 kcal
• Carbs: 188 kcal

Cheese, dry white, queso seco

• Choline: 18 mg
• Energy: 325 kcal
• Protein: 98 kcal
• Fat: 97 kcal
• Carbs: 8.16 kcal

Cheese, cottage, creamed, large or small curd

• Choline: 18 mg
• Energy: 98 kcal
• Protein: 44 kcal
• Fat: 17 kcal
• Carbs: 14 kcal

Broccoli raab, raw

• Choline: 18 mg
• Energy: 22 kcal
• Protein: 13 kcal
• Fat: 1.96 kcal
• Carbs: 11 kcal

Potato salad with egg

• Choline: 18 mg
• Energy: 157 kcal
• Protein: 7.84 kcal
• Fat: 38 kcal
• Carbs: 65 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

• Choline: 18 mg
• Energy: 50 kcal
• Protein: 13 kcal
• Fat: 7.6 kcal
• Carbs: 20 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

• Choline: 18 mg
• Energy: 50 kcal
• Protein: 13 kcal
• Fat: 7.6 kcal
• Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

• Choline: 18 mg
• Energy: 34 kcal
• Protein: 14 kcal
• Fat: 0.32 kcal
• Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

• Choline: 18 mg
• Energy: 34 kcal
• Protein: 14 kcal
• Fat: 0.32 kcal
• Carbs: 20 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

• Choline: 18 mg
• Energy: 60 kcal
• Protein: 13 kcal
• Fat: 13 kcal
• Carbs: 19 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

• Choline: 18 mg
• Energy: 61 kcal
• Protein: 13 kcal
• Fat: 13 kcal
• Carbs: 19 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

• Choline: 18 mg
• Energy: 42 kcal
• Protein: 13 kcal
• Fat: 3.88 kcal
• Carbs: 20 kcal

Cheese, ricotta, whole milk

• Choline: 18 mg
• Energy: 150 kcal
• Protein: 30 kcal
• Fat: 41 kcal
• Carbs: 29 kcal

Cheese, cottage, with vegetables

• Choline: 18 mg
• Energy: 95 kcal
• Protein: 44 kcal
• Fat: 17 kcal
• Carbs: 12 kcal

Cookie, with peanut butter filling, chocolate-coated

• Choline: 18 mg
• Energy: 562 kcal
• Protein: 32 kcal
• Fat: 141 kcal
• Carbs: 212 kcal

Strudel, apple

• Choline: 17 mg
• Energy: 274 kcal
• Protein: 13 kcal
• Fat: 45 kcal
• Carbs: 164 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

• Choline: 17 mg
• Energy: 43 kcal
• Protein: 14 kcal
• Fat: 3.8 kcal
• Carbs: 21 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

• Choline: 17 mg
• Energy: 43 kcal
• Protein: 14 kcal
• Fat: 3.8 kcal
• Carbs: 21 kcal

Cabbage, red, raw

• Choline: 17 mg
• Energy: 31 kcal
• Protein: 5.72 kcal
• Fat: 0.64 kcal
• Carbs: 29 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

• Choline: 16 mg
• Energy: 50 kcal
• Protein: 13 kcal
• Fat: 7.92 kcal
• Carbs: 19 kcal

Cheese, cottage, lowfat, 2% milkfat

• Choline: 16 mg
• Energy: 81 kcal
• Protein: 42 kcal
• Fat: 9.08 kcal
• Carbs: 19 kcal

Bread, rye, toasted

• Choline: 16 mg
• Energy: 284 kcal
• Protein: 38 kcal
• Fat: 14 kcal
• Carbs: 212 kcal

Bread, oat bran, toasted

• Choline: 16 mg
• Energy: 259 kcal
• Protein: 46 kcal
• Fat: 19 kcal
• Carbs: 175 kcal

Asparagus, raw

• Choline: 16 mg
• Energy: 20 kcal
• Protein: 8.8 kcal
• Fat: 0.48 kcal
• Carbs: 16 kcal

Bread, oatmeal, toasted

• Choline: 16 mg
• Energy: 292 kcal
• Protein: 37 kcal
• Fat: 19 kcal
• Carbs: 211 kcal

Figs, dried, uncooked

• Choline: 16 mg
• Energy: 249 kcal
• Protein: 13 kcal
• Fat: 3.72 kcal
• Carbs: 255 kcal

Cheese, Mexican blend

• Choline: 16 mg
• Energy: 384 kcal
• Protein: 94 kcal
• Fat: 129 kcal
• Carbs: 0.52 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

• Choline: 16 mg
• Energy: 34 kcal
• Protein: 13 kcal
• Fat: 0.32 kcal
• Carbs: 20 kcal

Cheese, brie

• Choline: 15 mg
• Energy: 334 kcal
• Protein: 83 kcal
• Fat: 111 kcal
• Carbs: 1.8 kcal

Cheese, feta

• Choline: 15 mg
• Energy: 265 kcal
• Protein: 57 kcal
• Fat: 86 kcal
• Carbs: 16 kcal

Cheese, brick

• Choline: 15 mg
• Energy: 371 kcal
• Protein: 93 kcal
• Fat: 119 kcal
• Carbs: 11 kcal

Cheese, colby

• Choline: 15 mg
• Energy: 394 kcal
• Protein: 95 kcal
• Fat: 128 kcal
• Carbs: 10 kcal

Cheese, romano

• Choline: 15 mg
• Energy: 387 kcal
• Protein: 127 kcal
• Fat: 108 kcal
• Carbs: 15 kcal

Cheese, fontina

• Choline: 15 mg
• Energy: 389 kcal
• Protein: 102 kcal
• Fat: 125 kcal
• Carbs: 6.2 kcal

Cheese, gruyere

• Choline: 15 mg
• Energy: 413 kcal
• Protein: 119 kcal
• Fat: 129 kcal
• Carbs: 1.44 kcal

Cheese, monterey

• Choline: 15 mg
• Energy: 373 kcal
• Protein: 98 kcal
• Fat: 121 kcal
• Carbs: 2.72 kcal

Cheese, muenster

• Choline: 15 mg
• Energy: 368 kcal
• Protein: 94 kcal
• Fat: 120 kcal
• Carbs: 4.48 kcal

Cheese, provolone

• Choline: 15 mg
• Energy: 351 kcal
• Protein: 102 kcal
• Fat: 106 kcal
• Carbs: 8.56 kcal

Cheese, limburger

• Choline: 15 mg
• Energy: 327 kcal
• Protein: 80 kcal
• Fat: 109 kcal
• Carbs: 1.96 kcal

Cheese, camembert

• Choline: 15 mg
• Energy: 300 kcal
• Protein: 79 kcal
• Fat: 97 kcal
• Carbs: 1.84 kcal

Cheese, parmesan, hard

• Choline: 15 mg
• Energy: 392 kcal
• Protein: 143 kcal
• Fat: 100 kcal
• Carbs: 13 kcal

Cheese, Swiss, nonfat or fat free

• Choline: 15 mg
• Energy: 127 kcal
• Protein: 114 kcal
• Fat: 0 kcal
• Carbs: 14 kcal

Cheese, cheddar, nonfat or fat free

• Choline: 15 mg
• Energy: 157 kcal
• Protein: 129 kcal
• Fat: 0 kcal
• Carbs: 29 kcal

Beans, snap, green, raw

• Choline: 15 mg
• Energy: 31 kcal
• Protein: 7.32 kcal
• Fat: 0.88 kcal
• Carbs: 28 kcal

Yogurt, plain, whole milk

• Choline: 15 mg
• Energy: 61 kcal
• Protein: 14 kcal
• Fat: 13 kcal
• Carbs: 19 kcal

Yogurt, Greek, plain, whole milk

• Choline: 15 mg
• Energy: 97 kcal
• Protein: 36 kcal
• Fat: 20 kcal
• Carbs: 16 kcal

Cream, half and half, fat free

• Choline: 15 mg
• Energy: 59 kcal
• Protein: 10 kcal
• Fat: 5.6 kcal
• Carbs: 36 kcal

Beans, snap, green, canned, regular pack, drained solids

• Choline: 15 mg
• Energy: 21 kcal
• Protein: 4.2 kcal
• Fat: 1.64 kcal
• Carbs: 17 kcal

Bread, rye

• Choline: 15 mg
• Energy: 259 kcal
• Protein: 34 kcal
• Fat: 13 kcal
• Carbs: 193 kcal

Bread, pumpernickel

• Choline: 15 mg
• Energy: 250 kcal
• Protein: 35 kcal
• Fat: 12 kcal
• Carbs: 190 kcal

Crackers, cheese, whole grain

• Choline: 15 mg
• Energy: 412 kcal
• Protein: 38 kcal
• Fat: 64 kcal
• Carbs: 229 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

• Choline: 14 mg
• Energy: 61 kcal
• Protein: 13 kcal
• Fat: 13 kcal
• Carbs: 19 kcal

Cheese, mozzarella, low moisture, part-skim

• Choline: 14 mg
• Energy: 295 kcal
• Protein: 95 kcal
• Fat: 79 kcal
• Carbs: 22 kcal

Cheese, parmesan, grated

• Choline: 14 mg
• Energy: 420 kcal
• Protein: 118 kcal
• Fat: 112 kcal
• Carbs: 50 kcal

Cheese, parmesan, grated

• Choline: 14 mg
• Energy: 420 kcal
• Protein: 114 kcal
• Fat: 111 kcal
• Carbs: 56 kcal

Yogurt, Greek, strawberry, nonfat

• Choline: 14 mg
• Energy: 82 kcal
• Protein: 32 kcal
• Fat: 0.6 kcal
• Carbs: 48 kcal

Cheese, swiss

• Choline: 14 mg
• Energy: 393 kcal
• Protein: 108 kcal
• Fat: 124 kcal
• Carbs: 5.76 kcal

Cheese, swiss

• Choline: 14 mg
• Energy: 393 kcal
• Protein: 108 kcal
• Fat: 124 kcal
• Carbs: 5.76 kcal

Cheese, swiss

• Choline: 14 mg
• Energy: 393 kcal
• Protein: 108 kcal
• Fat: 124 kcal
• Carbs: 5.76 kcal

Pancakes, plain, reduced fat

• Choline: 14 mg
• Energy: 269 kcal
• Protein: 23 kcal
• Fat: 7.6 kcal
• Carbs: 229 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

• Choline: 14 mg
• Energy: 50 kcal
• Protein: 5.56 kcal
• Fat: 6.44 kcal
• Carbs: 30 kcal

Cheese, mozzarella, low moisture, part-skim

• Choline: 14 mg
• Energy: 296 kcal
• Protein: 95 kcal
• Fat: 82 kcal
• Carbs: 18 kcal

Molasses

• Choline: 13 mg
• Energy: 290 kcal
• Protein: 0 kcal
• Fat: 0.4 kcal
• Carbs: 299 kcal

Cheese, provolone, reduced fat

• Choline: 13 mg
• Energy: 274 kcal
• Protein: 99 kcal
• Fat: 70 kcal
• Carbs: 14 kcal

Sauce, salsa, ready-to-serve

• Choline: 13 mg
• Energy: 29 kcal
• Protein: 6.08 kcal
• Fat: 0.68 kcal
• Carbs: 27 kcal

Ravioli, meat-filled, with tomato sauce or meat sauce, canned

• Choline: 13 mg
• Energy: 97 kcal
• Protein: 13 kcal
• Fat: 14 kcal
• Carbs: 53 kcal

Kohlrabi, raw

• Choline: 12 mg
• Energy: 27 kcal
• Protein: 6.8 kcal
• Fat: 0.4 kcal
• Carbs: 25 kcal

Raspberries, raw

• Choline: 12 mg
• Energy: 52 kcal
• Protein: 4.8 kcal
• Fat: 2.6 kcal
• Carbs: 48 kcal

Eggplant, pickled

• Choline: 12 mg
• Energy: 49 kcal
• Protein: 3.6 kcal
• Fat: 2.8 kcal
• Carbs: 39 kcal

Cookie, vanilla with caramel, coconut, and chocolate coating

• Choline: 11 mg
• Energy: 489 kcal
• Protein: 14 kcal
• Fat: 103 kcal
• Carbs: 256 kcal

Radicchio, raw

• Choline: 11 mg
• Energy: 23 kcal
• Protein: 5.72 kcal
• Fat: 1 kcal
• Carbs: 18 kcal

Crackers, milk

• Choline: 11 mg
• Energy: 446 kcal
• Protein: 30 kcal
• Fat: 55 kcal
• Carbs: 287 kcal

Onion rings, breaded, par fried, frozen, prepared, heated in oven

• Choline: 11 mg
• Energy: 293 kcal
• Protein: 18 kcal
• Fat: 58 kcal
• Carbs: 145 kcal

Onion rings, breaded, par fried, frozen, prepared, heated in oven

• Choline: 11 mg
• Energy: 276 kcal
• Protein: 17 kcal
• Fat: 57 kcal
• Carbs: 135 kcal

Crackers, multigrain

• Choline: 10 mg
• Energy: 482 kcal
• Protein: 28 kcal
• Fat: 82 kcal
• Carbs: 270 kcal

Bread, french or vienna, whole wheat

• Choline: 10 mg
• Energy: 239 kcal
• Protein: 33 kcal
• Fat: 4.16 kcal
• Carbs: 196 kcal

Jellies

• Choline: 10 mg
• Energy: 266 kcal
• Protein: 0.6 kcal
• Fat: 0.08 kcal
• Carbs: 280 kcal

Lettuce, cos or romaine, raw

• Choline: 9.9 mg
• Energy: 17 kcal
• Protein: 4.92 kcal
• Fat: 1.2 kcal
• Carbs: 13 kcal

Cookies, coconut macaroon

• Choline: 9.1 mg
• Energy: 460 kcal
• Protein: 12 kcal
• Fat: 90 kcal
• Carbs: 245 kcal

Watercress, raw

• Choline: 9 mg
• Energy: 11 kcal
• Protein: 9.2 kcal
• Fat: 0.4 kcal
• Carbs: 5.16 kcal

Carrots, raw

• Choline: 8.8 mg
• Energy: 41 kcal
• Protein: 3.72 kcal
• Fat: 0.96 kcal
• Carbs: 38 kcal

Restaurant, Latino, tamale, pork

• Choline: 8.8 mg
• Energy: 174 kcal
• Protein: 29 kcal
• Fat: 36 kcal
• Carbs: 63 kcal

Bread, cheese

• Choline: 8.5 mg
• Energy: 408 kcal
• Protein: 42 kcal
• Fat: 83 kcal
• Carbs: 179 kcal

Blackberries, raw

• Choline: 8.5 mg
• Energy: 43 kcal
• Protein: 5.56 kcal
• Fat: 1.96 kcal
• Carbs: 38 kcal

Egg, white, dried

• Choline: 8.4 mg
• Energy: 382 kcal
• Protein: 324 kcal
• Fat: 0 kcal
• Carbs: 31 kcal

Cookies, molasses

• Choline: 8.4 mg
• Energy: 430 kcal
• Protein: 22 kcal
• Fat: 51 kcal
• Carbs: 295 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

• Choline: 8.4 mg
• Energy: 49 kcal
• Protein: 3.64 kcal
• Fat: 0.6 kcal
• Carbs: 50 kcal

Ice cream sandwich

• Choline: 8 mg
• Energy: 237 kcal
• Protein: 17 kcal
• Fat: 34 kcal
• Carbs: 149 kcal

Ice cream cookie sandwich

• Choline: 8 mg
• Energy: 240 kcal
• Protein: 15 kcal
• Fat: 30 kcal
• Carbs: 158 kcal

Kiwifruit, green, raw

• Choline: 7.8 mg
• Energy: 61 kcal
• Protein: 4.56 kcal
• Fat: 2.08 kcal
• Carbs: 59 kcal

Sherbet, orange

• Choline: 7.7 mg
• Energy: 144 kcal
• Protein: 4.4 kcal
• Fat: 8 kcal
• Carbs: 122 kcal

Grapefruit juice, white, canned or bottled, unsweetened

• Choline: 7.7 mg
• Energy: 37 kcal
• Protein: 2.2 kcal
• Fat: 2.64 kcal
• Carbs: 30 kcal

Melons, cantaloupe, raw

• Choline: 7.6 mg
• Energy: 34 kcal
• Protein: 3.36 kcal
• Fat: 0.76 kcal
• Carbs: 33 kcal

Carrots, baby, raw

• Choline: 7.5 mg
• Energy: 35 kcal
• Protein: 2.56 kcal
• Fat: 0.52 kcal
• Carbs: 33 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

• Choline: 7.5 mg
• Energy: 36 kcal
• Protein: 3.12 kcal
• Fat: 1.84 kcal
• Carbs: 32 kcal

Pepper, banana, raw

• Choline: 7.4 mg
• Energy: 27 kcal
• Protein: 6.64 kcal
• Fat: 1.8 kcal
• Carbs: 21 kcal

Pie, peach

• Choline: 7.2 mg
• Energy: 224 kcal
• Protein: 7.6 kcal
• Fat: 40 kcal
• Carbs: 132 kcal

Sauce, barbecue

• Choline: 7.1 mg
• Energy: 172 kcal
• Protein: 3.28 kcal
• Fat: 2.52 kcal
• Carbs: 163 kcal

Cookie, chocolate, with icing or coating

• Choline: 7 mg
• Energy: 507 kcal
• Protein: 18 kcal
• Fat: 97 kcal
• Carbs: 271 kcal

Phyllo dough

• Choline: 6.9 mg
• Energy: 299 kcal
• Protein: 28 kcal
• Fat: 24 kcal
• Carbs: 210 kcal

Eggplant, raw

• Choline: 6.9 mg
• Energy: 25 kcal
• Protein: 3.92 kcal
• Fat: 0.72 kcal
• Carbs: 24 kcal

Cookie, butter or sugar, with chocolate icing or filling

• Choline: 6.7 mg
• Energy: 503 kcal
• Protein: 16 kcal
• Fat: 94 kcal
• Carbs: 275 kcal

Nectarines, raw

• Choline: 6.2 mg
• Energy: 44 kcal
• Protein: 4.24 kcal
• Fat: 1.28 kcal
• Carbs: 42 kcal

Celery, raw

• Choline: 6.1 mg
• Energy: 14 kcal
• Protein: 2.76 kcal
• Fat: 0.68 kcal
• Carbs: 12 kcal

Onions, raw

• Choline: 6.1 mg
• Energy: 40 kcal
• Protein: 4.4 kcal
• Fat: 0.4 kcal
• Carbs: 37 kcal

Peaches, yellow, raw

• Choline: 6.1 mg
• Energy: 39 kcal
• Protein: 3.64 kcal
• Fat: 1 kcal
• Carbs: 38 kcal

Beets, raw

• Choline: 6 mg
• Energy: 43 kcal
• Protein: 6.44 kcal
• Fat: 0.68 kcal
• Carbs: 38 kcal

Blueberries, raw

• Choline: 6 mg
• Energy: 57 kcal
• Protein: 2.96 kcal
• Fat: 1.32 kcal
• Carbs: 58 kcal

Cucumber, with peel, raw

• Choline: 6 mg
• Energy: 15 kcal
• Protein: 2.6 kcal
• Fat: 0.44 kcal
• Carbs: 15 kcal

Strawberries, raw

• Choline: 5.7 mg
• Energy: 32 kcal
• Protein: 2.68 kcal
• Fat: 1.2 kcal
• Carbs: 31 kcal

Restaurant, Chinese, fried rice, without meat

• Choline: 5.5 mg
• Energy: 174 kcal
• Protein: 15 kcal
• Fat: 13 kcal
• Carbs: 130 kcal

Cranberries, raw

• Choline: 5.5 mg
• Energy: 46 kcal
• Protein: 1.84 kcal
• Fat: 0.52 kcal
• Carbs: 48 kcal

Restaurant, Chinese, fried rice, without meat

• Choline: 5.5 mg
• Energy: 174 kcal
• Protein: 16 kcal
• Fat: 12 kcal
• Carbs: 131 kcal

Chives, raw

• Choline: 5.2 mg
• Energy: 30 kcal
• Protein: 13 kcal
• Fat: 2.92 kcal
• Carbs: 17 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

• Choline: 5.1 mg
• Energy: 63 kcal
• Protein: 1.56 kcal
• Fat: 0.64 kcal
• Carbs: 60 kcal

Pickle relish, sweet

• Choline: 4.9 mg
• Energy: 130 kcal
• Protein: 1.48 kcal
• Fat: 1.88 kcal
• Carbs: 140 kcal

Watermelon, raw

• Choline: 4.1 mg
• Energy: 30 kcal
• Protein: 2.44 kcal
• Fat: 0.6 kcal
• Carbs: 30 kcal

Pickles, cucumber, dill or kosher dill

• Choline: 3.4 mg
• Energy: 12 kcal
• Protein: 2 kcal
• Fat: 1.2 kcal
• Carbs: 9.64 kcal

Marmalade, orange

• Choline: 3 mg
• Energy: 246 kcal
• Protein: 1.2 kcal
• Fat: 0 kcal
• Carbs: 265 kcal

Bread, cinnamon

• Choline: 2.7 mg
• Energy: 253 kcal
• Protein: 28 kcal
• Fat: 21 kcal
• Carbs: 178 kcal

Crackers, cheese, reduced fat

• Choline: 2.5 mg
• Energy: 418 kcal
• Protein: 40 kcal
• Fat: 47 kcal
• Carbs: 273 kcal

Egg, white, raw, frozen, pasteurized

• Choline: 2.5 mg
• Energy: 48 kcal
• Protein: 41 kcal
• Fat: 0 kcal
• Carbs: 4.16 kcal

Wasabi

• Choline: 2.3 mg
• Energy: 292 kcal
• Protein: 8.92 kcal
• Fat: 44 kcal
• Carbs: 185 kcal

Honey

• Choline: 2.2 mg
• Energy: 304 kcal
• Protein: 1.2 kcal
• Fat: 0 kcal
• Carbs: 330 kcal

Rice noodles, cooked

• Choline: 1.6 mg
• Energy: 108 kcal
• Protein: 7.16 kcal
• Fat: 0.8 kcal
• Carbs: 96 kcal

Kale, raw

• Choline: 0.5 mg
• Energy: 35 kcal
• Protein: 12 kcal
• Fat: 5.96 kcal
• Carbs: 18 kcal

Mustard greens, raw

• Choline: 0.5 mg
• Energy: 27 kcal
• Protein: 11 kcal
• Fat: 1.68 kcal
• Carbs: 19 kcal

Kale, frozen, cooked, boiled, drained, without salt

• Choline: 0.5 mg
• Energy: 36 kcal
• Protein: 12 kcal
• Fat: 4.84 kcal
• Carbs: 21 kcal

Cornstarch

• Choline: 0.4 mg
• Energy: 381 kcal
• Protein: 1.04 kcal
• Fat: 0.2 kcal
• Carbs: 365 kcal

Beet greens, raw

• Choline: 0.4 mg
• Energy: 22 kcal
• Protein: 8.8 kcal
• Fat: 0.52 kcal
• Carbs: 17 kcal

Oil, coconut

• Choline: 0.3 mg
• Energy: 892 kcal
• Protein: 0 kcal
• Fat: 396 kcal
• Carbs: 0 kcal

Fruit syrup

• Choline: 0.2 mg
• Energy: 341 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 341 kcal

Oil, canola

• Choline: 0.2 mg
• Energy: 884 kcal
• Protein: 0 kcal
• Fat: 400 kcal
• Carbs: 0 kcal