Choline, from sphingomyelin

Measured in MGNutrient #45534 measured values

Foods highest in Choline, from sphingomyelin

The full ranked list — top 25 and lowest 10 — is below, drawn live from 34 USDA measurements.

Top 20 foods and ingredients by Choline, from sphingomyelin, per 100g.

#	Food or ingredient	Source	Per 100g (MG)
1	Eggs, Grade A, Large, egg whole	Foundation Food	25.1
2	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Foundation Food	10.9
3	Sausage, turkey, breakfast links, mild, raw	Foundation Food	8.4
4	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Foundation Food	8.1
5	Sausage, Italian, pork, mild, cooked, pan-fried	Foundation Food	7.6
6	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	6
7	Cheese, pasteurized process, American, vitamin D fortified	Foundation Food	5.6
8	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Foundation Food	5.3
9	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	5.2
10	Restaurant, Chinese, sweet and sour pork	Foundation Food	4.6
11	Cheese, swiss	Foundation Food	4.4
12	Cheese, parmesan, grated	Foundation Food	4.4
13	Cheese, dry white, queso seco	Foundation Food	4.3
14	Cheese, mozzarella, low moisture, part-skim	Foundation Food	3.6
15	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Foundation Food	2.3
16	Yogurt, Greek, plain, nonfat	Foundation Food	1.6
17	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	1.4
18	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	1.2
19	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	0.9
20	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	0.8

The 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (MG)
25	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	0.8
26	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	0.9
27	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	1.2
28	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	1.4
29	Cheese, dry white, queso seco	Foundation Food	4.3
30	Cheese, swiss	Foundation Food	4.4
31	Restaurant, Chinese, sweet and sour pork	Foundation Food	4.6
32	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	5.2
33	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Foundation Food	5.3
34	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	6

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.