Foods high in Choline, from glycerophosphocholine

Top foods ranked by Choline, from glycerophosphocholine content per 100 g. Data from USDA FoodData Central.

Learn more about Choline including research evidence and supplement forms on the Choline supplement page.

#	Food	Per 100 g	Category
1	Nonfat Skim Milk	11.5 mg	Dairy and Egg Products
2	Nonfat Skim Milk	11.5 mg	Dairy and Egg Products
3	2% Reduced-Fat Milk	11.0 mg	Dairy and Egg Products
4	2% Reduced-Fat Milk	11.0 mg	Dairy and Egg Products
5	1% Low-Fat Milk	10.9 mg	Dairy and Egg Products
6	1% Low-Fat Milk	10.9 mg	Dairy and Egg Products
7	Mild Italian Pork Sausage, Pan-Fried	10.5 mg	Sausages and Luncheon Meats
8	Mild Italian Pork Sausage, Pan-Fried	10.5 mg	Sausages and Luncheon Meats
9	Whole Milk	10.3 mg	Dairy and Egg Products
10	Whole Milk	10.3 mg	Dairy and Egg Products
11	Raw Top Round Roast (Lean)	9.2 mg	Beef Products
12	Raw Top Round Roast (Lean)	9.2 mg	Beef Products
13	Nonfat Greek Yogurt, Plain	8.3 mg	Dairy and Egg Products
14	Whole-Wheat Bread	7.6 mg	Baked Products
15	Chinese Sweet and Sour Pork	7.3 mg	Restaurant Foods
16	Chinese Sweet and Sour Pork	7.3 mg	Restaurant Foods
17	Raw Beef Top Loin Steak (Lean)	5.7 mg	Beef Products
18	Raw Beef Top Loin Steak (Lean)	5.7 mg	Beef Products
19	American Processed Cheese	4.5 mg	Dairy and Egg Products
20	Queso Seco	3.7 mg	Dairy and Egg Products
21	Queso Seco	3.7 mg	Dairy and Egg Products
22	Grated Parmesan Cheese	3.1 mg	Dairy and Egg Products
23	Dry Roasted Sunflower Kernels (Salted)	3.0 mg	Nut and Seed Products
24	Pan-Fried Pork Chorizo	2.8 mg	Sausages and Luncheon Meats
25	Pan-Fried Pork Chorizo	2.8 mg	Sausages and Luncheon Meats
26	Part-Skim Low-Moisture Mozzarella	2.6 mg	Dairy and Egg Products
27	Raw Mild Turkey Breakfast Sausage Links	2.1 mg	Sausages and Luncheon Meats
28	Raw Mild Turkey Breakfast Links	2.1 mg	Sausages and Luncheon Meats
29	Frozen Breaded Onion Rings (Oven-Heated)	2.0 mg	Vegetables and Vegetable Products
30	Pre-Cooked Beef Breakfast Sausage	1.9 mg	Sausages and Luncheon Meats
31	Pre-Cooked Beef Breakfast Sausage	1.9 mg	Sausages and Luncheon Meats
32	Bean Pupusas (Pupusas con Frijoles)	1.4 mg	Restaurant Foods
33	Chinese Fried Rice (No Meat)	1.3 mg	Restaurant Foods
34	Commercial Hummus	1.1 mg	Legumes and Legume Products
35	Ground Turkey, Pan-Broiled (93% Lean)	0.9 mg	Poultry Products
36	93% Lean Ground Turkey (Cooked)	0.9 mg	Poultry Products
37	Dry Roasted Salted Almonds	0.4 mg	Nut and Seed Products
38	Manzanilla Green Olives Stuffed with Pimiento	0.3 mg	Fruits and Fruit Juices
39	Large Grade A Whole Egg	0.2 mg	Dairy and Egg Products
40	Swiss Cheese	0.0 mg	Dairy and Egg Products
41	Raw Grape Tomatoes	0.0 mg	Vegetables and Vegetable Products
42	Swiss Cheese	0.0 mg	Dairy and Egg Products

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