Top Low-Calorie (Under 150 kcal) Foods Highest in Choline (USDA Ranking)

Low-calorie foods (under 150 kcal per 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 Low-Calorie (Under 150 kcal) 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: Fish, roe, mixed species, raw (335 mg per 100g).

Rank	USDA Food Item	Choline / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Fish, roe, mixed species, raw	335 mg	61%	235 mg	143 kcal · 22.3g P
#2	Egg, whole, raw	335 mg	60.9%	234 mg	143 kcal · 12.4g P
#3	Beef, variety meats and by-products, liver, raw	333 mg	60.6%	247 mg	135 kcal · 20.4g P
#4	Veal, variety meats and by-products, liver, raw	310 mg	56.4%	221 mg	140 kcal · 19.9g P
#5	Egg, whole, boiled or poached	268 mg	48.7%	187 mg	143 kcal · 12.4g P
#6	Egg, whole, fried no added fat	267 mg	48.6%	187 mg	143 kcal · 12.4g P
#7	Egg omelet or scrambled egg, made with cooking spray	265 mg	48.1%	178 mg	149 kcal · 12.2g P
#8	Egg, whole, fried with cooking spray	265 mg	48.1%	178 mg	149 kcal · 12.2g P
#9	Liver, beef or calves, and onions	258 mg	46.8%	200 mg	129 kcal · 16.7g P
#10	Egg, whole, cooked, poached	234 mg	42.6%	164 mg	143 kcal · 12.5g P
#11	Egg salad, made with light Italian dressing	232 mg	42.1%	162 mg	143 kcal · 9.98g P
#12	Egg Salad, made with any type of fat free dressing	228 mg	41.5%	164 mg	139 kcal · 9.8g P
#13	Turkey, all classes, liver, raw	222 mg	40.3%	173 mg	128 kcal · 18.3g P
#14	Egg, whole, cooked, scrambled	221 mg	40.2%	148 mg	149 kcal · 9.99g P
#15	Chicken, liver, all classes, raw	194 mg	35.3%	163 mg	119 kcal · 16.9g P
#16	Shrimp egg foo yung	160 mg	29.1%	128 mg	125 kcal · 11.7g P
#17	Beef egg foo yung	155 mg	28.2%	105 mg	147 kcal · 13.8g P
#18	Pork egg foo yung	150 mg	27.3%	101 mg	149 kcal · 13.3g P
#19	Egg, creamed	143 mg	25.9%	96.4 mg	148 kcal · 7.79g P
#20	Chicken egg foo yung	142 mg	25.7%	103 mg	137 kcal · 12.8g P
#21	Sushi, topped with egg	139 mg	25.3%	117 mg	119 kcal · 7.32g P
#22	Turkey, all classes, heart, raw	127 mg	23.1%	90.6 mg	140 kcal · 16.7g P
#23	Shrimp teriyaki	127 mg	23%	106 mg	120 kcal · 21.6g P
#24	Veal, loin, separable lean only, raw	110 mg	20.1%	96.9 mg	114 kcal · 21.9g P
#25	Fish, salmon, coho, wild, raw	109 mg	19.9%	74.9 mg	146 kcal · 21.6g P
#26	Fish, sheefish, raw (Alaska Native)	109 mg	19.8%	94.7 mg	115 kcal · 22.2g P
#27	Canadian bacon, cooked	105 mg	19.1%	71.8 mg	146 kcal · 28.3g P
#28	Canadian bacon, cooked, pan-fried	105 mg	19.1%	71.8 mg	146 kcal · 28.3g P
#29	Shrimp, grilled	103 mg	18.7%	93.5 mg	110 kcal · 17.3g P
#30	Crayfish, cooked	102 mg	18.6%	106 mg	97 kcal · 20.2g P
#31	Shrimp, steamed or boiled	102 mg	18.6%	114 mg	90 kcal · 17.2g P
#32	Shrimp, baked or broiled	101 mg	18.3%	78.2 mg	129 kcal · 16.9g P
#33	Veal, shank, separable lean only, raw	99.9 mg	18.2%	106 mg	94 kcal · 19.8g P
#34	Veal, shank, separable lean and fat, raw	96.7 mg	17.6%	90.4 mg	107 kcal · 19.3g P
#35	Venison or deer with tomato-based sauce	96.1 mg	17.5%	68.6 mg	140 kcal · 25.6g P

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