Top High-Protein (>12g Protein/100g) Foods Highest in Choline (USDA Ranking)

High-protein muscle-supporting foods (>12g protein/100g) highest in Choline (mg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Methyl donor and acetylcholine precursor critical for infant brain development, liver VLDL export, and memory.

USDA Leaderboard: Top High-Protein (>12g Protein/100g) Foods Highest in Choline (USDA Ranking)

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, whole, dried	1267 mg	100%	214 mg	592 kcal · 48g P
#3	Egg, yolk only, raw	820 mg	100%	250 mg	328 kcal · 16.2g P
#4	Egg, yolk, raw, fresh	820 mg	100%	255 mg	322 kcal · 15.9g P
#5	Egg, yolk, raw, frozen, sugared, pasteurized	669 mg	100%	218 mg	307 kcal · 13.9g P
#6	Egg, yolk, raw, frozen, pasteurized	639 mg	100%	216 mg	296 kcal · 15.5g P
#7	Liver, beef	415 mg	75.4%	238 mg	174 kcal · 26.3g P
#8	Fish, roe, mixed species, raw	335 mg	61%	235 mg	143 kcal · 22.3g P
#9	Egg, whole, raw	335 mg	60.9%	234 mg	143 kcal · 12.4g P
#10	Beef, variety meats and by-products, liver, raw	333 mg	60.6%	247 mg	135 kcal · 20.4g P
#11	Egg, whole, cooked, fried	317 mg	57.7%	162 mg	196 kcal · 13.6g P
#12	Veal, variety meats and by-products, liver, raw	310 mg	56.4%	221 mg	140 kcal · 19.9g 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	Egg omelet or scrambled egg, made with cooking spray	265 mg	48.1%	178 mg	149 kcal · 12.2g P
#18	Egg, whole, fried with cooking spray	265 mg	48.1%	178 mg	149 kcal · 12.2g P
#19	Egg, goose, whole, fresh, raw	263 mg	47.9%	142 mg	185 kcal · 13.9g P
#20	Liver, beef or calves, and onions	258 mg	46.8%	200 mg	129 kcal · 16.7g P
#21	Braunschweiger (a liver sausage), pork	256 mg	46.5%	78.3 mg	327 kcal · 14.5g P
#22	Egg omelet or scrambled egg, with meat, no added fat	242 mg	44%	154 mg	157 kcal · 13.5g P
#23	Egg, whole, cooked, poached	234 mg	42.6%	164 mg	143 kcal · 12.5g P
#24	Pate, chicken liver, canned	229 mg	41.6%	114 mg	201 kcal · 13.4g P
#25	Turkey, all classes, liver, raw	222 mg	40.3%	173 mg	128 kcal · 18.3g P
#26	Quail egg, canned	210 mg	38.2%	133 mg	158 kcal · 13g P
#27	Shrimp, dried	202 mg	36.8%	80.9 mg	250 kcal · 51g P
#28	Liver, chicken	200 mg	36.3%	106 mg	189 kcal · 20g P
#29	Goose egg, cooked	197 mg	35.8%	87.9 mg	224 kcal · 12.9g P
#30	Chicken, liver, all classes, raw	194 mg	35.3%	163 mg	119 kcal · 16.9g P
#31	Soy flour, full-fat, raw	191 mg	34.7%	43.9 mg	434 kcal · 37.8g P
#32	Milk, dry, not reconstituted	169 mg	30.8%	46.7 mg	362 kcal · 36.2g P
#33	Egg, Benedict	168 mg	30.5%	58.3 mg	288 kcal · 13.8g P
#34	Pork skin rinds	164 mg	29.9%	30.2 mg	544 kcal · 61.3g P
#35	Snacks, pork skins, plain	164 mg	29.9%	30.2 mg	544 kcal · 61.3g P

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