Top Low-Sodium Heart-Healthy (<120mg Na) Foods Highest in Choline (USDA Ranking)

Low-sodium heart-healthy whole foods (<120mg sodium/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-Sodium Heart-Healthy (<120mg Na) 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 only, raw (820 mg per 100g).

Rank	USDA Food Item	Choline / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, yolk only, raw	820 mg	100%	250 mg	328 kcal · 16.2g P
#2	Egg, yolk, raw, fresh	820 mg	100%	255 mg	322 kcal · 15.9g P
#3	Egg, yolk, raw, frozen, sugared, pasteurized	669 mg	100%	218 mg	307 kcal · 13.9g P
#4	Egg, yolk, raw, frozen, pasteurized	639 mg	100%	216 mg	296 kcal · 15.5g P
#5	Fish, roe, mixed species, raw	335 mg	61%	235 mg	143 kcal · 22.3g P
#6	Beef, variety meats and by-products, liver, raw	333 mg	60.6%	247 mg	135 kcal · 20.4g P
#7	Veal, variety meats and by-products, liver, raw	310 mg	56.4%	221 mg	140 kcal · 19.9g P
#8	Chicken, liver, all classes, raw	194 mg	35.3%	163 mg	119 kcal · 16.9g P
#9	Soy flour, full-fat, raw	191 mg	34.7%	43.9 mg	434 kcal · 37.8g P
#10	Veal, loin, separable lean only, raw	110 mg	20.1%	96.9 mg	114 kcal · 21.9g P
#11	Fish, salmon, coho, wild, raw	109 mg	19.9%	74.9 mg	146 kcal · 21.6g P
#12	Fish, sheefish, raw (Alaska Native)	109 mg	19.8%	94.7 mg	115 kcal · 22.2g P
#13	Tofu, fried	106 mg	19.3%	39.4 mg	270 kcal · 18.8g P
#14	Beef, for use with vegetables	103 mg	18.7%	53.7 mg	191 kcal · 32.4g P
#15	Crayfish, cooked	102 mg	18.6%	106 mg	97 kcal · 20.2g P
#16	Veal, shank, separable lean only, raw	99.9 mg	18.2%	106 mg	94 kcal · 19.8g P
#17	Veal, loin, separable lean and fat, raw	98.9 mg	18%	55.9 mg	177 kcal · 20.1g P
#18	Lima beans, large, mature seeds, raw	96.7 mg	17.6%	28.6 mg	338 kcal · 21.5g P
#19	Veal, shank, separable lean and fat, raw	96.7 mg	17.6%	90.4 mg	107 kcal · 19.3g P
#20	Veal, ground, raw	96.5 mg	17.5%	49 mg	197 kcal · 18.6g P
#21	Broadbeans (fava beans), mature seeds, raw	95.8 mg	17.4%	28.1 mg	341 kcal · 26.1g P
#22	Fish, salmon, pink, raw	94.6 mg	17.2%	74.5 mg	127 kcal · 20.5g P
#23	Fish, salmon, sockeye, raw	94.6 mg	17.2%	72.2 mg	131 kcal · 22.2g P
#24	Chicken as ingredient in recipes	93.4 mg	17%	51.3 mg	182 kcal · 28.1g P
#25	Veal, leg (top round), separable lean and fat, raw	89.5 mg	16.3%	76.5 mg	117 kcal · 21g P
#26	Pork, fresh, ground, cooked	88.3 mg	16.1%	29.7 mg	297 kcal · 25.7g P
#27	Game meat, deer, ground, raw	87.9 mg	16%	56 mg	157 kcal · 21.8g P
#28	Beans, navy, mature seeds, raw	87.4 mg	15.9%	25.9 mg	337 kcal · 22.3g P
#29	Beef as ingredient in recipes	86.1 mg	15.7%	33 mg	261 kcal · 26.4g P
#30	Bison, ground, grass-fed, raw	85.8 mg	15.6%	58.8 mg	146 kcal · 20.2g P
#31	Pheasant, cooked, total edible	85.8 mg	15.6%	35.9 mg	239 kcal · 32.4g P
#32	Peppers, hot chile, sun-dried	84.3 mg	15.3%	26 mg	324 kcal · 10.6g P
#33	Clams, steamed or boiled	82.3 mg	15%	75.5 mg	109 kcal · 18.6g P
#34	Fish, cooked, as ingredient	82.3 mg	15%	100 mg	82 kcal · 19.4g P
#35	Oysters, steamed	82.3 mg	15%	127 mg	65 kcal · 7.23g P

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