Foods high in Choline, from phosphocholine

Every food and ingredient below is ranked by measured Choline, from phosphocholine content per 100 g, drawn live from 41 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Choline, from phosphocholine

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

#	Food or ingredient	Source	Per 100g (MG)
1	Eggs, Grade A, Large, egg whole	Foundation Food	309
2	Nuts, almonds, dry roasted, with salt added	Foundation Food	56.1
3	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Foundation Food	48.7
4	Sausage, turkey, breakfast links, mild, raw	Foundation Food	46.4
5	Sausage, Italian, pork, mild, cooked, pan-fried	Foundation Food	46.1
6	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	44
7	Seeds, sunflower seed kernels, dry roasted, with salt added	Foundation Food	41.7
8	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Foundation Food	40.3
9	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	27.7
10	Hummus, commercial	Foundation Food	23
11	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Foundation Food	13.7
12	Cheese, dry white, queso seco	Foundation Food	8.5
13	Yogurt, Greek, plain, nonfat	Foundation Food	1.6
14	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Foundation Food	1.6
15	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	1.3
16	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	1.1
17	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	0.9
18	Restaurant, Chinese, sweet and sour pork	Foundation Food	0.8
19	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	0.8
20	Olives, green, Manzanilla, stuffed with pimiento	Foundation Food	0.7
21	Cheese, pasteurized process, American, vitamin D fortified	Foundation Food	0.7
22	Tomatoes, grape, raw	Foundation Food	0.6
23	Restaurant, Chinese, fried rice, without meat	Foundation Food	0.5
24	Cheese, mozzarella, low moisture, part-skim	Foundation Food	0.5
25	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Foundation Food	0.5

Lowest in Choline, from phosphocholine

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

#	Food or ingredient	Source	Per 100g (MG)
32	Cheese, swiss	Foundation Food	0.1
33	Bread, whole-wheat, commercially prepared	Foundation Food	0.4
34	Restaurant, Chinese, sweet and sour pork	Foundation Food	0.8
35	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	0.8
36	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	0.9
37	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	1.1
38	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	1.3
39	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Foundation Food	1.6
40	Cheese, dry white, queso seco	Foundation Food	8.5
41	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	27.7

More on Choline, from phosphocholine

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

Choline, from phosphocholine 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.