Foods high in Choline, from phosphotidyl choline

Every food and ingredient below is ranked by measured Choline, from phosphotidyl choline 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 Choline, from phosphotidyl choline

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

#	Food or ingredient	Source	Per 100g (MG)
1	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Foundation Food	65.5
2	Restaurant, Chinese, sweet and sour pork	Foundation Food	16.2
3	Cheese, swiss	Foundation Food	6
4	Cheese, pasteurized process, American, vitamin D fortified	Foundation Food	5.9
5	Cheese, parmesan, grated	Foundation Food	4.9
6	Cheese, mozzarella, low moisture, part-skim	Foundation Food	4.8
7	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Foundation Food	3.3
8	Bread, whole-wheat, commercially prepared	Foundation Food	2.9
9	Restaurant, Chinese, fried rice, without meat	Foundation Food	2.2
10	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	2
11	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	1.9
12	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	1.8
13	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	1.8
14	Yogurt, Greek, plain, nonfat	Foundation Food	1.4
15	Tomatoes, grape, raw	Foundation Food	1.2
16	Sausage, turkey, breakfast links, mild, raw	Foundation Food	1
17	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	0.7
18	Cheese, dry white, queso seco	Foundation Food	0.6
19	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Foundation Food	0.5
20	Seeds, sunflower seed kernels, dry roasted, with salt added	Foundation Food	0.5
21	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Foundation Food	0.4
22	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	0.4
23	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Foundation Food	0.4
24	Sausage, Italian, pork, mild, cooked, pan-fried	Foundation Food	0.3
25	Hummus, commercial	Foundation Food	0.2

Lowest in Choline, from phosphotidyl choline

For contrast — the 10 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	Sausage, Italian, pork, mild, cooked, pan-fried	Foundation Food	0.3
33	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Foundation Food	0.4
34	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	0.4
35	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Foundation Food	0.5
36	Cheese, dry white, queso seco	Foundation Food	0.6
37	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	0.7
38	Sausage, turkey, breakfast links, mild, raw	Foundation Food	1
39	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	1.7
40	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	1.7

More on Choline, from phosphotidyl choline

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

Choline, from phosphotidyl choline 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.