Is an egg or Greek yogurt higher in choline?
Eggs, whole has 22.2× more choline per 100 g, 335 mg against 15.1 mg in Yogurt, Greek, plain, nonfat. That is 61% of the Daily Value against 3%.
Daily Value 550 mg. Per 100 g, so the two are directly comparable.
| Per 100 g | Eggs, whole | Yogurt, Greek, plain, nonfat |
|---|---|---|
| Energy | 148 kcal | 61 kcal |
| Protein | 12.4 g | 10.3 g |
| Total fat | 9.96 g | 0.37 g |
| Carbohydrate | 0.96 g | 3.64 g |
| Dietary fiber | 0 g | — g |
| Choline | 335 mg | 15.1 mg |
What this means for you
The egg, and not by a small margin. One large egg carries about 168 mg of choline. A pot of plain nonfat Greek yogurt is in the low twenties.
That gap is the story of choline in a nutshell. The adequate intake is 550 mg a day for men and 425 mg for women, most people in the United States take in less than that, and eggs and liver are where the food supply is concentrated. One egg a day is roughly a third of the way there without any planning at all.
If you do not eat eggs, this is worth knowing rather than worrying about. Fish, poultry, pork, soy foods and legumes all contribute, and it takes several of them across a day rather than one.
Written from the evidence cards and the data on this page, then checked back against the sources. Bioma Learn has no human medical reviewer at this time and we say so rather than invent one. Information, not medical advice. How we verify.
The comparison is per 100 g of edible portion, so the two foods sit on the same footing. Real portions differ, and so does how much of the nutrient your body actually absorbs from each food. The guide below has the absorption details.
Eggs, whole → · Yogurt, Greek, plain, nonfat →
Full guide: Choline: the nutrient almost nobody meets, and almost nobody discusses
Data: USDA FoodData Central, FDC IDs 748967 and 330137. Checked 2026-09-15.