Foods high in choline

Toasted wheat germ cereal, plain tops the list with 179 mg per 100 g. The Daily Value for choline is 550 mg. Ranked from 9,531 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Toasted wheat germ cereal, plainBreakfast Cereals179 mg32% DV
2. 2Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals163 mg30% DV
3. 3Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals81.2 mg15% DV
4. 4Uncle Sam CerealBreakfast Cereals49.5 mg9% DV
5. 5Homemade granolaBreakfast Cereals49.2 mg9% DV
6. 6Oat cereal, regular and quick, unfortified, dryBreakfast Cereals40.4 mg7% DV
7. 7Health Valley Fiber 7 FlakesBreakfast Cereals36 mg7% DV
8. 8Quaker 100% Natural Granola cerealBreakfast Cereals35 mg6% DV
9. 9Post Bran Flakes cerealBreakfast Cereals33.5 mg6% DV
10. 10Quaker Puffed Wheat cerealBreakfast Cereals32.7 mg6% DV
11. 11Post Grape-Nuts cerealBreakfast Cereals31.9 mg6% DV
12. 12Quaker 100% Natural Granola with RaisinsBreakfast Cereals31.8 mg6% DV
13. 13Weetabix whole grain cerealBreakfast Cereals31.8 mg6% DV
14. 14Quaker Oatmeal Squares cerealBreakfast Cereals31.6 mg6% DV
15. 15Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals31.6 mg6% DV
16. 16Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals31.3 mg6% DV
17. 17Ralston Enriched Wheat Bran FlakesBreakfast Cereals31.2 mg6% DV
18. 18Alpen cerealBreakfast Cereals30.7 mg6% DV
19. 19Quaker MultiGrain Oatmeal, dryBreakfast Cereals29.5 mg5% DV
20. 20Post Grape-Nuts FlakesBreakfast Cereals29 mg5% DV
21. 21Fortified instant cinnamon spice oats, dryBreakfast Cereals29 mg5% DV
22. 22Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals29 mg5% DV
23. 23Post Great Grains Crunchy PecanBreakfast Cereals28.8 mg5% DV
24. 24Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals28.5 mg5% DV
25. 25Fortified instant plain oats, dryBreakfast Cereals27.7 mg5% DV
26. 26Post Raisin Bran cerealBreakfast Cereals27.3 mg5% DV
27. 27Post Great Grains Cranberry Almond CrunchBreakfast Cereals26.9 mg5% DV
28. 28Cheerios cerealBreakfast Cereals26.2 mg5% DV
29. 29Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals26.1 mg5% DV
30. 30Post Alpha-Bits cerealBreakfast Cereals25.6 mg5% DV
31. 31Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals25.6 mg5% DV
32. 32Post Selects Maple Pecan CrunchBreakfast Cereals25 mg5% DV
33. 33Quaker Toasted Multigrain CrispsBreakfast Cereals24.6 mg4% DV
34. 34Malt-O-Meal Raisin BranBreakfast Cereals24.1 mg4% DV
35. 35Post Great Grains Raisin Date PecanBreakfast Cereals24.1 mg4% DV
36. 36Quaker Oat Life plain cerealBreakfast Cereals24 mg4% DV
37. 37Familia cerealBreakfast Cereals23.9 mg4% DV
38. 38Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals23.1 mg4% DV
39. 39Post Shredded Wheat, original big biscuitBreakfast Cereals23.1 mg4% DV
40. 40Post Shredded Wheat, original spoon-sizeBreakfast Cereals23.1 mg4% DV
41. 41Cream of Wheat instant, dryBreakfast Cereals23.1 mg4% DV
42. 42Cream of Wheat cereal, regular, dryBreakfast Cereals23.1 mg4% DV
43. 43Enriched quick farina, dryBreakfast Cereals23.1 mg4% DV
44. 44Whole wheat hot natural cereal, dryBreakfast Cereals23.1 mg4% DV
45. 45Puffed milletBreakfast Cereals23.1 mg4% DV
46. 46Health Valley Oat Bran FlakesBreakfast Cereals22.9 mg4% DV
47. 47Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals22.9 mg4% DV
48. 48Fortified instant oats, maple and brown sugar, dryBreakfast Cereals22.5 mg4% DV
49. 49Post Honey Bunches of Oats with almondsBreakfast Cereals21.4 mg4% DV
50. 50Post Great Grains Banana Nut CrunchBreakfast Cereals20.3 mg4% DV
51. 51Post Honey Nut Shredded Wheat cerealBreakfast Cereals20 mg4% DV
52. 52Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals20 mg4% DV
53. 53Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals19.4 mg4% DV
54. 54Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals18.6 mg3% DV
55. 55Post Selects Blueberry Morning cerealBreakfast Cereals16.3 mg3% DV
56. 56Frosted oat cereal with marshmallowsBreakfast Cereals16.1 mg3% DV
57. 57Malt-O-Meal Cinnamon ToastersBreakfast Cereals16.1 mg3% DV
58. 58Post Waffle Crisp cerealBreakfast Cereals15.5 mg3% DV
59. 59Barbara's Puffins, originalBreakfast Cereals14.9 mg3% DV
60. 60Ralston Tasteeos cerealBreakfast Cereals14.9 mg3% DV
61. 61Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals14.7 mg3% DV
62. 62Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals14.5 mg3% DV
63. 63Malt-O-Meal Golden PuffsBreakfast Cereals14.4 mg3% DV
64. 64Enriched white corn grits, dryBreakfast Cereals14.4 mg3% DV
65. 65Quaker instant plain corn grits, dryBreakfast Cereals14.4 mg3% DV
66. 66Post Golden Crisp cerealBreakfast Cereals13.8 mg3% DV
67. 67Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals13.4 mg2% DV
68. 68Ralston Corn BiscuitsBreakfast Cereals11 mg2% DV
69. 69Quaker Crunchy Bran cerealBreakfast Cereals9.5 mg2% DV
70. 70Malt-O-Meal Colossal Crunch cerealBreakfast Cereals9 mg2% DV
71. 71Post Honeycomb cerealBreakfast Cereals8.6 mg2% DV
72. 72Quaker Cap'n Crunch cerealBreakfast Cereals8.6 mg2% DV
73. 73Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals8.6 mg2% DV
74. 74Quaker Christmas CrunchBreakfast Cereals8.6 mg2% DV
75. 75Quaker King Vitaman cerealBreakfast Cereals8.3 mg2% DV
76. 76Unenriched oats, cooked, saltedBreakfast Cereals7.4 mg1% DV
77. 77Oat cereal, regular and quick, cooked, no saltBreakfast Cereals7.4 mg1% DV
78. 78Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals7.2 mg1% DV
79. 79Quaker Honey Graham Oh!s cerealBreakfast Cereals7 mg1% DV
80. 80Quaker Puffed Rice cerealBreakfast Cereals6 mg1% DV
81. 81Ralston Crisp Rice cerealBreakfast Cereals6 mg1% DV
82. 82Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals6 mg1% DV
83. 83Cream of rice cereal, dryBreakfast Cereals5.9 mg1% DV
84. 84Malt-O-Meal Tootie FrootiesBreakfast Cereals5.8 mg1% DV
85. 85Quaker Sweet Crunch/Quisp cerealBreakfast Cereals5.8 mg1% DV
86. 86Nature's Path Organic Flax Plus FlakesBreakfast Cereals5.7 mg1% DV
87. 87Malt-O-Meal Frosted FlakesBreakfast Cereals5.4 mg1% DV
88. 88Malt-O-Meal Corn Bursts cerealBreakfast Cereals4.7 mg1% DV
89. 89Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals4.7 mg1% DV
90. 90Chocolate frosted puffed corn cerealBreakfast Cereals4.5 mg1% DV
91. 91Whole wheat hot cereal, cooked, saltedBreakfast Cereals4.2 mg1% DV
92. 92Cereals, whole wheat hot natural cereal, cooked with water, without saltBreakfast Cereals4.2 mg1% DV
93. 93Cocoa Pebbles cerealBreakfast Cereals3.8 mg1% DV
94. 94Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals3.7 mg1% DV
95. 95Post Fruity Pebbles cerealBreakfast Cereals3.7 mg1% DV
96. 96Malt-O-Meal cereal, original, plain, dryBreakfast Cereals3.6 mg1% DV
97. 97Enriched quick farina, cooked, unsaltedBreakfast Cereals3.5 mg1% DV
98. 98Enriched farina, cooked with water, with saltBreakfast Cereals3.5 mg1% DV
99. 99Malt-O-Meal Cocoa Dyno-BitesBreakfast Cereals3.4 mg1% DV
100. 100Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals3.4 mg1% DV

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.