Foods high in Choline, free

Every food and ingredient below is ranked by measured Choline, free content per 100 g, drawn live from 42 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Choline, free

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

#	Food or ingredient	Source	Per 100g (MG)
1	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Foundation Food	42.7
2	Hummus, commercial	Foundation Food	22.3
3	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Foundation Food	21.9
4	Bread, whole-wheat, commercially prepared	Foundation Food	16.3
5	Tomatoes, grape, raw	Foundation Food	8
6	Seeds, sunflower seed kernels, dry roasted, with salt added	Foundation Food	6.9
7	Sausage, Italian, pork, mild, cooked, pan-fried	Foundation Food	5.9
8	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Foundation Food	4.9
9	Nuts, almonds, dry roasted, with salt added	Foundation Food	4.3
10	Restaurant, Chinese, sweet and sour pork	Foundation Food	3.5
11	Cheese, swiss	Foundation Food	3.3
12	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	3.1
13	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	3.1
14	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	3
15	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	3
16	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Foundation Food	2.6
17	Cheese, pasteurized process, American, vitamin D fortified	Foundation Food	2.6
18	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	2.3
19	Yogurt, Greek, plain, nonfat	Foundation Food	2.2
20	Cheese, mozzarella, low moisture, part-skim	Foundation Food	2.1
21	Cheese, parmesan, grated	Foundation Food	1.7
22	Sausage, turkey, breakfast links, mild, raw	Foundation Food	1.6
23	Restaurant, Chinese, fried rice, without meat	Foundation Food	1.5
24	Cheese, dry white, queso seco	Foundation Food	1.2
25	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	0.7

Lowest in Choline, free

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

#	Food or ingredient	Source	Per 100g (MG)
33	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Foundation Food	0.3
34	Eggs, Grade A, Large, egg whole	Foundation Food	0.6
35	Olives, green, Manzanilla, stuffed with pimiento	Foundation Food	0.6
36	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	0.7
37	Cheese, dry white, queso seco	Foundation Food	1.2
38	Sausage, turkey, breakfast links, mild, raw	Foundation Food	1.6
39	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	2.3
40	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Foundation Food	2.6
41	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	3
42	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	3

More on Choline, free

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

Choline, free 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.