Top 35 Foods Highest in Choline Per 100 Calories (Nutrient Density)

Maximize Choline (mg) while staying in a calorie deficit: USDA foods ranked by Choline delivered per 100 kcal of energy. Methyl donor and acetylcholine precursor critical for infant brain development, liver VLDL export, and memory.

USDA Leaderboard: Top 35 Foods Highest in Choline Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Egg, yolk, dried (2403 mg per 100g).

Rank	USDA Food Item	Choline / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, yolk, dried	2403 mg	100%	359 mg	669 kcal · 33.6g P
#2	Egg, yolk, raw, fresh	820 mg	100%	255 mg	322 kcal · 15.9g P
#3	Egg, yolk only, raw	820 mg	100%	250 mg	328 kcal · 16.2g P
#4	Beef, variety meats and by-products, liver, raw	333 mg	60.6%	247 mg	135 kcal · 20.4g P
#5	Liver, beef	415 mg	75.4%	238 mg	174 kcal · 26.3g P
#6	Fish, roe, mixed species, raw	335 mg	61%	235 mg	143 kcal · 22.3g P
#7	Egg, whole, raw	335 mg	60.9%	234 mg	143 kcal · 12.4g P
#8	Veal, variety meats and by-products, liver, raw	310 mg	56.4%	221 mg	140 kcal · 19.9g P
#9	Egg, yolk, raw, frozen, sugared, pasteurized	669 mg	100%	218 mg	307 kcal · 13.9g P
#10	Egg, yolk, raw, frozen, pasteurized	639 mg	100%	216 mg	296 kcal · 15.5g P
#11	Egg, whole, dried	1267 mg	100%	214 mg	592 kcal · 48g P
#12	Liver, beef or calves, and onions	258 mg	46.8%	200 mg	129 kcal · 16.7g P
#13	Egg, whole, cooked, hard-boiled	294 mg	53.4%	190 mg	155 kcal · 12.6g P
#14	Egg, whole, pickled	292 mg	53.1%	189 mg	154 kcal · 12.5g P
#15	Egg, whole, boiled or poached	268 mg	48.7%	187 mg	143 kcal · 12.4g P
#16	Egg, whole, fried no added fat	267 mg	48.6%	187 mg	143 kcal · 12.4g P
#17	Broccoflower, raw	57.1 mg	10.4%	184 mg	31 kcal · 2.95g P
#18	Cauliflower, green, raw	57.1 mg	10.4%	184 mg	31 kcal · 2.95g P
#19	Egg omelet or scrambled egg, made with cooking spray	265 mg	48.1%	178 mg	149 kcal · 12.2g P
#20	Egg, whole, fried with cooking spray	265 mg	48.1%	178 mg	149 kcal · 12.2g P
#21	Cauliflower, frozen, unprepared	41.9 mg	7.6%	175 mg	24 kcal · 2.01g P
#22	Turkey, all classes, liver, raw	222 mg	40.3%	173 mg	128 kcal · 18.3g P
#23	Mushrooms, maitake, raw	51.1 mg	9.3%	165 mg	31 kcal · 1.94g P
#24	Egg Salad, made with any type of fat free dressing	228 mg	41.5%	164 mg	139 kcal · 9.8g P
#25	Egg, whole, cooked, poached	234 mg	42.6%	164 mg	143 kcal · 12.5g P
#26	Chicken, liver, all classes, raw	194 mg	35.3%	163 mg	119 kcal · 16.9g P
#27	Egg salad, made with light Italian dressing	232 mg	42.1%	162 mg	143 kcal · 9.98g P
#28	Egg, whole, cooked, fried	317 mg	57.7%	162 mg	196 kcal · 13.6g P
#29	Egg, whole, cooked, omelet	248 mg	45%	161 mg	154 kcal · 10.6g P
#30	Egg omelet or scrambled egg, with meat, no added fat	242 mg	44%	154 mg	157 kcal · 13.5g P
#31	Egg salad, made with light creamy dressing	233 mg	42.4%	151 mg	155 kcal · 10.2g P
#32	Egg, whole, cooked, scrambled	221 mg	40.2%	148 mg	149 kcal · 9.99g P
#33	Egg omelet or scrambled egg, made with margarine	250 mg	45.5%	146 mg	171 kcal · 11.6g P
#34	Egg, whole, fried with margarine	250 mg	45.5%	146 mg	171 kcal · 11.6g P
#35	Egg, goose, whole, fresh, raw	263 mg	47.9%	142 mg	185 kcal · 13.9g P

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