Foods high in Choline, from glycerophosphocholine

Every food and ingredient below is ranked by measured Choline, from glycerophosphocholine content per 100 g, drawn live from 39 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Choline, from glycerophosphocholine

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

#	Food or ingredient	Source	Per 100g (MG)
1	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	11.5
2	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	11
3	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	10.9
4	Sausage, Italian, pork, mild, cooked, pan-fried	Foundation Food	10.5
5	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	10.3
6	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Foundation Food	9.2
7	Yogurt, Greek, plain, nonfat	Foundation Food	8.3
8	Bread, whole-wheat, commercially prepared	Foundation Food	7.6
9	Restaurant, Chinese, sweet and sour pork	Foundation Food	7.3
10	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	5.7
11	Cheese, pasteurized process, American, vitamin D fortified	Foundation Food	4.5
12	Cheese, dry white, queso seco	Foundation Food	3.7
13	Cheese, parmesan, grated	Foundation Food	3.1
14	Seeds, sunflower seed kernels, dry roasted, with salt added	Foundation Food	3
15	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Foundation Food	2.8
16	Cheese, mozzarella, low moisture, part-skim	Foundation Food	2.6
17	Sausage, turkey, breakfast links, mild, raw	Foundation Food	2.1
18	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Foundation Food	2
19	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	1.9
20	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Foundation Food	1.4
21	Restaurant, Chinese, fried rice, without meat	Foundation Food	1.3
22	Hummus, commercial	Foundation Food	1.1
23	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Foundation Food	0.9
24	Nuts, almonds, dry roasted, with salt added	Foundation Food	0.4
25	Olives, green, Manzanilla, stuffed with pimiento	Foundation Food	0.3

Lowest in Choline, from glycerophosphocholine

For contrast — the 9 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (MG)
31	Eggs, Grade A, Large, egg whole	Foundation Food	0.2
32	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Foundation Food	0.9
33	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	1.9
34	Sausage, turkey, breakfast links, mild, raw	Foundation Food	2.1
35	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Foundation Food	2.8
36	Cheese, dry white, queso seco	Foundation Food	3.7
37	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	5.7
38	Restaurant, Chinese, sweet and sour pork	Foundation Food	7.3
39	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Foundation Food	9.2

More on Choline, from glycerophosphocholine

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

Choline, from glycerophosphocholine 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.