Nutrient lists · USDA FNDDS 2021–2023
Foods high in choline
Per serving, the top food in USDA’s FNDDS is Egg omelet or scrambled egg, no added fat, with 360 mg of choline in 1 cup (135 g), 66% of the Daily Value. Kidney, Liver, beef and Brains come next. Per 100 grams, Egg, yolk only, raw ranks first, at 820 mg.
Per serving
Serving size a usual portion
| Food | Serving | Choline | % DV |
|---|---|---|---|
| 1Egg omelet or scrambled egg, no added fat | 1 cup · 135 g | 360 mg | 66% |
| 2Kidney | ½ cup · 70 g | 356 mg | 65% |
| 3Liver, beef | 1 slice, any size · 85 g | 353 mg | 64% |
| 4Brains | ½ cup · 70 g | 341 mg | 62% |
| 5Chitterlings | ½ cup · 62.5 g | 292 mg | 53% |
| 6Goose egg, cooked | 1 egg · 144 g | 284 mg | 52% |
| 7Liverwurst | ½ cup, solid pack · 106.5 g | 273 mg | 50% |
| 8Egg salad, made with mayonnaise | ½ cup · 111 g | 269 mg | 49% |
| 9Beef, steak, T-bone, lean and fat eaten | 1 regular · 300 g | 266 mg | 48% |
| 10Egg, Benedict | 1 egg · 155 g | 260 mg | 47% |
| 11Liver, paste or pate | ½ cup · 105 g | 240 mg | 44% |
| 12Hog maws | ½ cup · 70 g | 215 mg | 39% |
| 13Egg, creamed | 1 egg · 145 g | 207 mg | 38% |
| 14Pastry, made with bean paste and salted egg yolk filling, baked | 1 large round Moon Cake · 138 g | 203 mg | 37% |
| 15Tongue pot roast, Puerto Rican style | 1 slice (5" x 2" x 1") · 110 g | 186 mg | 34% |
% Daily Value: the share of the FDA’s 550 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Choline | % DV |
|---|---|---|
| 1Egg, yolk only, raw | 820 mg | 149% |
| 2Kidney | 509 mg | 93% |
| 3Caviar | 491 mg | 89% |
| 4Brains | 487 mg | 89% |
| 5Chitterlings | 467 mg | 85% |
| 6Liver, beef | 415 mg | 75% |
| 7Egg, whole, raw | 335 mg | 61% |
| 8Hog maws | 307 mg | 56% |
| 9Egg, deviled | 270 mg | 49% |
| 10Egg omelet or scrambled egg, no added fat | 267 mg | 49% |
| 11Liverwurst | 256 mg | 47% |
| 12Egg salad, made with mayonnaise | 242 mg | 44% |
| 13Liver, paste or pate | 229 mg | 42% |
| 14Heart | 227 mg | 41% |
| 15Quail egg, canned | 210 mg | 38% |
% Daily Value: the share of the FDA’s 550 mg a day in 100 g.
About choline in this data
Choline is a nutrient the FDA gives a Daily Value, 550 mg, though it isn’t a vitamin. FNDDS reports total choline in milligrams. Egg yolks and organ meats lead both lists; an egg dish reaches the top per serving because a serving holds two or three eggs.
For what choline does in the body and how much people need, see Choline: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track choline in Calorie Tape
Calorie Tape logs every nutrient a food reports, choline included, and shows which foods your day’s choline came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in vitamin B12Top per serving: Liver, beef
- Foods high in folateTop per serving: Cereal, oat bunches
- Foods high in proteinTop per serving: Beef, steak, T-bone, lean only eaten
- Foods high in seleniumTop per serving: Kidney
- Compare the top twoEgg omelet or scrambled egg, no added fat vs Kidney, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Choline: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.