Foods high in Choline, from sphingomyelin

Top foods ranked by Choline, from sphingomyelin 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	Large Grade A Whole Egg	25.1 mg	Dairy and Egg Products
2	Pan-Fried Pork Chorizo	10.9 mg	Sausages and Luncheon Meats
3	Pan-Fried Pork Chorizo	10.9 mg	Sausages and Luncheon Meats
4	Raw Mild Turkey Breakfast Sausage Links	8.4 mg	Sausages and Luncheon Meats
5	Raw Mild Turkey Breakfast Links	8.4 mg	Sausages and Luncheon Meats
6	93% Lean Ground Turkey (Cooked)	8.1 mg	Poultry Products
7	Ground Turkey, Pan-Broiled (93% Lean)	8.1 mg	Poultry Products
8	Mild Italian Pork Sausage, Pan-Fried	7.6 mg	Sausages and Luncheon Meats
9	Mild Italian Pork Sausage, Pan-Fried	7.6 mg	Sausages and Luncheon Meats
10	Pre-Cooked Beef Breakfast Sausage	6.0 mg	Sausages and Luncheon Meats
11	Pre-Cooked Beef Breakfast Sausage	6.0 mg	Sausages and Luncheon Meats
12	American Processed Cheese	5.6 mg	Dairy and Egg Products
13	Raw Top Round Roast (Lean)	5.3 mg	Beef Products
14	Raw Top Round Roast (Lean)	5.3 mg	Beef Products
15	Raw Beef Top Loin Steak (Lean)	5.2 mg	Beef Products
16	Raw Beef Top Loin Steak (Lean)	5.2 mg	Beef Products
17	Chinese Sweet and Sour Pork	4.6 mg	Restaurant Foods
18	Chinese Sweet and Sour Pork	4.6 mg	Restaurant Foods
19	Swiss Cheese	4.4 mg	Dairy and Egg Products
20	Swiss Cheese	4.4 mg	Dairy and Egg Products
21	Grated Parmesan Cheese	4.4 mg	Dairy and Egg Products
22	Queso Seco	4.3 mg	Dairy and Egg Products
23	Queso Seco	4.3 mg	Dairy and Egg Products
24	Part-Skim Low-Moisture Mozzarella	3.6 mg	Dairy and Egg Products
25	Bean Pupusas (Pupusas con Frijoles)	2.3 mg	Restaurant Foods
26	Nonfat Greek Yogurt, Plain	1.6 mg	Dairy and Egg Products
27	Whole Milk	1.4 mg	Dairy and Egg Products
28	Whole Milk	1.4 mg	Dairy and Egg Products
29	2% Reduced-Fat Milk	1.2 mg	Dairy and Egg Products
30	2% Reduced-Fat Milk	1.2 mg	Dairy and Egg Products
31	Nonfat Skim Milk	0.9 mg	Dairy and Egg Products
32	Nonfat Skim Milk	0.9 mg	Dairy and Egg Products
33	1% Low-Fat Milk	0.8 mg	Dairy and Egg Products
34	1% Low-Fat Milk	0.8 mg	Dairy and Egg Products
35	Raw Grape Tomatoes	0.0 mg	Vegetables and Vegetable Products
36	Dry Roasted Salted Almonds	0.0 mg	Nut and Seed Products
37	Frozen Breaded Onion Rings (Oven-Heated)	0.0 mg	Vegetables and Vegetable Products
38	Commercial Hummus	0.0 mg	Legumes and Legume Products
39	Dry Roasted Sunflower Kernels (Salted)	0.0 mg	Nut and Seed Products
40	Whole-Wheat Bread	0.0 mg	Baked Products
41	Manzanilla Green Olives Stuffed with Pimiento	0.0 mg	Fruits and Fruit Juices
42	Chinese Fried Rice (No Meat)	0.0 mg	Restaurant Foods

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