Choline: Daily Value and top food sources
Daily Value: 550 mg (FDA, adults and children 4+)
Ranked by how much Choline a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 139 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.
Share of the Daily Value (550 mg) in one portion. Full amounts in the table below.
| Food | Portion | Amount | % DV |
|---|---|---|---|
| Egg, whole, cooked, hard-boiled | 1 cup, chopped (136 g) | 399.6 mg | 73% |
| Chicken, liver, all classes, cooked | 3 oz (85 g) | 246.5 mg | 45% |
| Eggs, whole | 1.0 egg whole without shell (50.3 g) | 168.5 mg | 31% |
| Chicken, giblets, cooked, simmered | 3 oz (85 g) | 151.4 mg | 28% |
| Chicken, gizzard, all classes, cooked | 1 cup chopped or dice (145 g) | 151.4 mg | 28% |
| Herring, Atlantic, pickled | 1 cup (140 g) | 145.7 mg | 26% |
| Corn pudding, home prepared | 1 cup (250 g) | 138.8 mg | 25% |
| Chicken, cooked, fried | 1 cup, chopped or diced (140 g) | 127.7 mg | 23% |
| Meatballs, meatless | 1 cup (144 g) | 127.3 mg | 23% |
| Pork, leg, rump half, cooked | 1 cup, diced (135 g) | 125.3 mg | 23% |
| Pork, leg, whole, cooked | 1 cup, diced (135 g) | 124.5 mg | 23% |
| Turkey, ground, 93% lean, 7% fat | 1.0 paired cooked w crumbles (155 g) | 122 mg | 22% |
| Chicken, meatless | 1 cup (168 g) | 120.3 mg | 22% |
| Chicken, breast, cooked, roasted | 1 cup, chopped or diced (140 g) | 119.4 mg | 22% |
| Haddock, cooked | 1 fillet (150 g) | 119.4 mg | 22% |
| Pork, cured, ham, extra lean, roasted | 1 cup (140 g) | 119.1 mg | 22% |
| Herring, Atlantic, cooked | 1 fillet (143 g) | 119.1 mg | 22% |
| Frankfurter, meatless | 1 cup, sliced (140 g) | 117.9 mg | 21% |
| Chicken, light meat, cooked, roasted | 1 cup, chopped or diced (140 g) | 117.6 mg | 21% |
| Lobster, northern, cooked | 1 cup (145 g) | 117.3 mg | 21% |
| Rockfish, Pacific, mixed species, cooked | 1 fillet (149 g) | 117.3 mg | 21% |
| Shrimp, mixed species, cooked | 3 oz (85 g) | 115.1 mg | 21% |
| Catfish, channel, farmed, cooked | 1 fillet (143 g) | 112.5 mg | 20% |
| Sardine, Atlantic, canned in oil, drained solids with bone | 1 cup, drained (149 g) | 111.8 mg | 20% |
| Pork, cured, shoulder, arm picnic, roasted | 1 cup (140 g) | 111.7 mg | 20% |
What Choline does, how much you need, and what the evidence shows: Choline: the nutrient almost nobody meets, and almost nobody discusses →
Related on Bioma
Pages that use this data.
- Which foods are highest in choline? — question
- How much choline do you need per day? — question
- What are the signs of choline deficiency? — question