Foods high in Betaine

Every food and ingredient below is ranked by measured Betaine content per 100 g, drawn live from 40 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Betaine

Ranked by Betaine per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (MG)
1	Bread, whole-wheat, commercially prepared	Foundation Food	126
2	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Foundation Food	36.4
3	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Foundation Food	12.3
4	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Foundation Food	10.8
5	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	10
6	Seeds, sunflower seed kernels, dry roasted, with salt added	Foundation Food	8.7
7	Sausage, turkey, breakfast links, mild, raw	Foundation Food	8.1
8	Restaurant, Chinese, sweet and sour pork	Foundation Food	7.4
9	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Foundation Food	6.1
10	Sausage, Italian, pork, mild, cooked, pan-fried	Foundation Food	3.9
11	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	2.8
12	Cheese, pasteurized process, American, vitamin D fortified	Foundation Food	2.7
13	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	0.9
14	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	0.9
15	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Foundation Food	0.8
16	Yogurt, Greek, plain, nonfat	Foundation Food	0.8
17	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	0.7
18	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	0.7
19	Cheese, dry white, queso seco	Foundation Food	0.4
20	Eggs, Grade A, Large, egg whole	Foundation Food	0.3
21	Restaurant, Chinese, fried rice, without meat	Foundation Food	0.2
22	Cheese, mozzarella, low moisture, part-skim	Foundation Food	0.2
23	Cheese, parmesan, grated	Foundation Food	0.2
24	Hummus, commercial	Foundation Food	0.2
25	Cheese, swiss	Foundation Food	0.1

Lowest in Betaine

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (MG)
31	Olives, green, Manzanilla, stuffed with pimiento	Foundation Food	0.1
32	Cheese, swiss	Foundation Food	0.1
33	Cheese, dry white, queso seco	Foundation Food	0.4
34	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	0.7
35	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	0.7
36	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	0.9
37	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	0.9
38	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	2.8
39	Sausage, Italian, pork, mild, cooked, pan-fried	Foundation Food	3.9
40	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Foundation Food	6.1

More on Betaine

What Betaine is, how it is measured, and where these values come from.

Betaine nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.