Foods high in choline

Toasted wheat germ cereal, plain tops the list with 46.8 mg per 100 calories. 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 Cereals46.8 mg
2. 2Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals43.8 mg
3. 3Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals40.6 mg
4. 4Uncle Sam CerealBreakfast Cereals14.3 mg
5. 5Oat cereal, regular and quick, unfortified, dryBreakfast Cereals10.7 mg
6. 6Unenriched oats, cooked, saltedBreakfast Cereals10.4 mg
7. 7Oat cereal, regular and quick, cooked, no saltBreakfast Cereals10.4 mg
8. 8Post Bran Flakes cerealBreakfast Cereals10.2 mg
9. 9Health Valley Fiber 7 FlakesBreakfast Cereals10.2 mg
10. 10Homemade granolaBreakfast Cereals10.1 mg
11. 11Quaker Puffed Wheat cerealBreakfast Cereals8.9 mg
12. 12Post Grape-Nuts cerealBreakfast Cereals8.8 mg
13. 13Quaker MultiGrain Oatmeal, dryBreakfast Cereals8.8 mg
14. 14Alpen cerealBreakfast Cereals8.7 mg
15. 15Weetabix whole grain cerealBreakfast Cereals8.6 mg
16. 16Post Raisin Bran cerealBreakfast Cereals8.4 mg
17. 17Quaker Oatmeal Squares cerealBreakfast Cereals8.3 mg
18. 18Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals8.3 mg
19. 19Quaker 100% Natural Granola cerealBreakfast Cereals8.3 mg
20. 20Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals8.1 mg
21. 21Ralston Enriched Wheat Bran FlakesBreakfast Cereals8 mg
22. 22Fortified instant cinnamon spice oats, dryBreakfast Cereals7.9 mg
23. 23Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals7.9 mg
24. 24Quaker 100% Natural Granola with RaisinsBreakfast Cereals7.7 mg
25. 25Post Grape-Nuts FlakesBreakfast Cereals7.7 mg
26. 26Fortified instant plain oats, dryBreakfast Cereals7.7 mg
27. 27Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals7.5 mg
28. 28Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals7.4 mg
29. 29Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals7.4 mg
30. 30Post Great Grains Crunchy PecanBreakfast Cereals7.1 mg
31. 31Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals7.1 mg
32. 32Malt-O-Meal Raisin BranBreakfast Cereals7 mg
33. 33Cheerios cerealBreakfast Cereals7 mg
34. 34Post Great Grains Cranberry Almond CrunchBreakfast Cereals7 mg
35. 35Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals6.9 mg
36. 36Post Shredded Wheat, original big biscuitBreakfast Cereals6.9 mg
37. 37Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals6.8 mg
38. 38Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals6.8 mg
39. 39Whole wheat hot cereal, cooked, saltedBreakfast Cereals6.8 mg
40. 40Cereals, whole wheat hot natural cereal, cooked with water, without saltBreakfast Cereals6.8 mg
41. 41Whole wheat hot natural cereal, dryBreakfast Cereals6.8 mg
42. 42Quaker Toasted Multigrain CrispsBreakfast Cereals6.6 mg
43. 43Enriched farina, cooked with water, with saltBreakfast Cereals6.6 mg
44. 44Post Shredded Wheat, original spoon-sizeBreakfast Cereals6.6 mg
45. 45Post Alpha-Bits cerealBreakfast Cereals6.6 mg
46. 46Puffed milletBreakfast Cereals6.5 mg
47. 47Quaker Oat Life plain cerealBreakfast Cereals6.4 mg
48. 48Enriched quick farina, dryBreakfast Cereals6.4 mg
49. 49Post Great Grains Raisin Date PecanBreakfast Cereals6.4 mg
50. 50Enriched quick farina, cooked, unsaltedBreakfast Cereals6.4 mg
51. 51Cream of Wheat instant, dryBreakfast Cereals6.3 mg
52. 52Cream of Wheat cereal, regular, dryBreakfast Cereals6.2 mg
53. 53Familia cerealBreakfast Cereals6.2 mg
54. 54Post Selects Maple Pecan CrunchBreakfast Cereals6.1 mg
55. 55Health Valley Oat Bran FlakesBreakfast Cereals6 mg
56. 56Fortified instant oats, maple and brown sugar, dryBreakfast Cereals5.8 mg
57. 57Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals5.8 mg
58. 58Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals5.7 mg
59. 59Post Honey Nut Shredded Wheat cerealBreakfast Cereals5.4 mg
60. 60Post Honey Bunches of Oats with almondsBreakfast Cereals5.2 mg
61. 61Post Great Grains Banana Nut CrunchBreakfast Cereals5.2 mg
62. 62Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals5 mg
63. 63Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals4.7 mg
64. 64Barbara's Puffins, originalBreakfast Cereals4.5 mg
65. 65Quaker instant plain corn grits, dryBreakfast Cereals4.2 mg
66. 66Post Selects Blueberry Morning cerealBreakfast Cereals4.1 mg
67. 67Frosted oat cereal with marshmallowsBreakfast Cereals4 mg
68. 68Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals4 mg
69. 69Post Waffle Crisp cerealBreakfast Cereals4 mg
70. 70Malt-O-Meal Golden PuffsBreakfast Cereals3.9 mg
71. 71Enriched white corn grits, dryBreakfast Cereals3.9 mg
72. 72Malt-O-Meal Cinnamon ToastersBreakfast Cereals3.8 mg
73. 73Ralston Tasteeos cerealBreakfast Cereals3.8 mg
74. 74Enriched yellow corn grits, cooked, unsaltedBreakfast Cereals3.7 mg
75. 75Enriched yellow corn grits, cooked, saltedBreakfast Cereals3.7 mg
76. 76Enriched white corn grits, cooked, saltedBreakfast Cereals3.7 mg
77. 77Enriched white corn grits, cooked, unsaltedBreakfast Cereals3.7 mg
78. 78Post Golden Crisp cerealBreakfast Cereals3.6 mg
79. 79Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals3.5 mg
80. 80Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltBreakfast Cereals3.5 mg
81. 81Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals3.3 mg
82. 82Ralston Corn BiscuitsBreakfast Cereals2.9 mg
83. 83Quaker Crunchy Bran cerealBreakfast Cereals2.9 mg
84. 84Malt-O-Meal Colossal Crunch cerealBreakfast Cereals2.2 mg
85. 85Post Honeycomb cerealBreakfast Cereals2.2 mg
86. 86Quaker King Vitaman cerealBreakfast Cereals2.2 mg
87. 87Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals2.2 mg
88. 88Quaker Christmas CrunchBreakfast Cereals2.2 mg
89. 89Quaker Cap'n Crunch cerealBreakfast Cereals2.2 mg
90. 90Quaker Honey Graham Oh!s cerealBreakfast Cereals1.7 mg
91. 91Nature's Path Organic Flax Plus FlakesBreakfast Cereals1.6 mg
92. 92Cream of rice cereal, dryBreakfast Cereals1.6 mg
93. 93Quaker Puffed Rice cerealBreakfast Cereals1.6 mg
94. 94Ralston Crisp Rice cerealBreakfast Cereals1.6 mg
95. 95Malt-O-Meal Tootie FrootiesBreakfast Cereals1.5 mg
96. 96Quaker Sweet Crunch/Quisp cerealBreakfast Cereals1.4 mg
97. 97Malt-O-Meal Frosted FlakesBreakfast Cereals1.4 mg
98. 98Malt-O-Meal Corn Bursts cerealBreakfast Cereals1.2 mg
99. 99Chocolate frosted puffed corn cerealBreakfast Cereals1.1 mg
100. 100Malt-O-Meal cereal, original, plain, dryBreakfast Cereals0.99 mg

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.