Foods high in choline

Toasted wheat germ cereal, plain tops the list with 202 mg per serving. 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.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)202 mg37% DV
  2. 2Homemade granolaBreakfast Cereals · 1 cup (122 g)60 mg11% DV
  3. 3Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)41.1 mg7% DV
  4. 4Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)40.7 mg7% DV
  5. 5Oat cereal, regular and quick, unfortified, dryBreakfast Cereals · 1 cup (81 g)32.7 mg6% DV
  6. 6Familia cerealBreakfast Cereals · 1 cup (122 g)29.2 mg5% DV
  7. 7Uncle Sam CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)27.2 mg5% DV
  8. 8Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)22.8 mg4% DV
  9. 9Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)22.5 mg4% DV
  10. 10Whole wheat hot natural cereal, dryBreakfast Cereals · 1 cup (94 g)21.7 mg4% DV
  11. 11Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)18.5 mg3% DV
  12. 12Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)17.7 mg3% DV
  13. 13Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)17.7 mg3% DV
  14. 14Unenriched oats, cooked, saltedBreakfast Cereals · 1 cup (234 g)17.3 mg3% DV
  15. 15Oat cereal, regular and quick, cooked, no saltBreakfast Cereals · 1 cup (234 g)17.3 mg3% DV
  16. 16Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)17.3 mg3% DV
  17. 17Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals · 0.66 cup (1 NLEA serving) (55 g)17.2 mg3% DV
  18. 18Alpen cerealBreakfast Cereals · 0.67 cup (1 NLEA serving) (55 g)16.9 mg3% DV
  19. 19Quaker 100% Natural Granola cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (48 g)16.8 mg3% DV
  20. 20Quaker 100% Natural Granola with RaisinsBreakfast Cereals · 0.5 cup (1 NLEA serving) (51 g)16.2 mg3% DV
  21. 21Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)16.1 mg3% DV
  22. 22Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)15.7 mg3% DV
  23. 23Post Great Grains Crunchy PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)15 mg3% DV
  24. 24Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals · 1 cup (240 g)14.4 mg3% DV
  25. 25Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)14.4 mg3% DV
  26. 26Malt-O-Meal Raisin BranBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)14.2 mg3% DV
  27. 27Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)14 mg3% DV
  28. 28Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals · 1.25 cup (1 NLEA serving) (59 g)13.6 mg2% DV
  29. 29Post Great Grains Raisin Date PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)13.3 mg2% DV
  30. 30Fortified instant cinnamon spice oats, dryBreakfast Cereals · 1 packet (45 g)13.1 mg2% DV
  31. 31Post Selects Maple Pecan CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)13 mg2% DV
  32. 32Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals · 0.25 cup (1 NLEA serving) (16 g)13 mg2% DV
  33. 33Post Great Grains Cranberry Almond CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (48 g)12.9 mg2% DV
  34. 34Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)12.8 mg2% DV
  35. 35Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)12.5 mg2% DV
  36. 36Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)12 mg2% DV
  37. 37Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)11.8 mg2% DV
  38. 38Quaker MultiGrain Oatmeal, dryBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)11.8 mg2% DV
  39. 39Health Valley Oat Bran FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (50 g)11.4 mg2% DV
  40. 40Post Shredded Wheat, original spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (49 g)11.3 mg2% DV
  41. 41Health Valley Fiber 7 FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)11.2 mg2% DV
  42. 42Weetabix whole grain cerealBreakfast Cereals · 2 biscuits (1 NLEA serving) (35 g)11.1 mg2% DV
  43. 43Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)11 mg2% DV
  44. 44Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)11 mg2% DV
  45. 45Post Shredded Wheat, original big biscuitBreakfast Cereals · 2 biscuits (1 NLEA serving) (47 g)10.9 mg2% DV
  46. 46Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (52 g)10.4 mg2% DV
  47. 47Whole wheat hot cereal, cooked, saltedBreakfast Cereals · 1 cup (242 g)10.2 mg2% DV
  48. 48Cereals, whole wheat hot natural cereal, cooked with water, without saltBreakfast Cereals · 1 cup (242 g)10.2 mg2% DV
  49. 49Post Bran Flakes cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)10.1 mg2% DV
  50. 50Fortified instant oats, maple and brown sugar, dryBreakfast Cereals · 1 packet (43 g)9.7 mg2% DV
  51. 51Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)9 mg2% DV
  52. 52Post Selects Blueberry Morning cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (55 g)9 mg2% DV
  53. 53Post Grape-Nuts FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)8.4 mg2% DV
  54. 54Enriched quick farina, cooked, unsaltedBreakfast Cereals · 1 cup (240 g)8.4 mg2% DV
  55. 55Enriched farina, cooked with water, with saltBreakfast Cereals · 1 cup (233 g)8.2 mg1% DV
  56. 56Fortified instant plain oats, dryBreakfast Cereals · 1 packet (28 g)7.8 mg1% DV
  57. 57Post Alpha-Bits cerealBreakfast Cereals · 1 cup (1 NLEA serving for adults) (30 g)7.7 mg1% DV
  58. 58Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)7.7 mg1% DV
  59. 59Cream of Wheat cereal, regular, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (33 g)7.6 mg1% DV
  60. 60Cheerios cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)7.3 mg1% DV
  61. 61Post Honey Bunches of Oats with almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)6.8 mg1% DV
  62. 62Enriched white corn grits, cooked, saltedBreakfast Cereals · 1 cup (257 g)6.7 mg1% DV
  63. 63Enriched white corn grits, cooked, unsaltedBreakfast Cereals · 1 cup (257 g)6.7 mg1% DV
  64. 64Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals · 1 cup (30 g)5.8 mg1% DV
  65. 65Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltBreakfast Cereals · 1 cup (219 g)5.7 mg1% DV
  66. 66Enriched yellow corn grits, cooked, unsaltedBreakfast Cereals · 1 cup (233 g)5.6 mg1% DV
  67. 67Enriched yellow corn grits, cooked, saltedBreakfast Cereals · 1 cup (233 g)5.6 mg1% DV
  68. 68Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)5.4 mg1% DV
  69. 69Quaker Puffed Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (15 g)4.9 mg1% DV
  70. 70Puffed milletBreakfast Cereals · 1 cup (21 g)4.9 mg1% DV
  71. 71Frosted oat cereal with marshmallowsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)4.8 mg1% DV
  72. 72Malt-O-Meal Cinnamon ToastersBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)4.8 mg1% DV
  73. 73Post Waffle Crisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)4.7 mg1% DV
  74. 74Ralston Tasteeos cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)4.2 mg1% DV
  75. 75Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)4.1 mg1% DV
  76. 76Barbara's Puffins, originalBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)4 mg1% DV
  77. 77Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)4 mg1% DV
  78. 78Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)4 mg1% DV
  79. 79Malt-O-Meal Golden PuffsBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)3.9 mg1% DV
  80. 80Post Golden Crisp cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)3.7 mg1% DV
  81. 81Ralston Corn BiscuitsBreakfast Cereals · 1 cup (NLEA serving) (30 g)3.3 mg1% DV
  82. 82Post Honeycomb cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (32 g)2.8 mg1% DV
  83. 83Malt-O-Meal Colossal Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)2.7 mg0% DV
  84. 84Cream of rice cereal, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)2.7 mg0% DV
  85. 85Quaker King Vitaman cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (31 g)2.6 mg0% DV
  86. 86Quaker Crunchy Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)2.6 mg0% DV
  87. 87Quaker Cap'n Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)2.3 mg0% DV
  88. 88Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)2.2 mg0% DV
  89. 89Quaker Christmas CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)2.2 mg0% DV
  90. 90Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)2 mg0% DV
  91. 91Ralston Crisp Rice cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)2 mg0% DV
  92. 92Quaker Honey Graham Oh!s cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)1.9 mg0% DV
  93. 93Malt-O-Meal Tootie FrootiesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)1.9 mg0% DV
  94. 94Nature's Path Organic Flax Plus FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)1.7 mg0% DV
  95. 95Malt-O-Meal Frosted FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)1.7 mg0% DV
  96. 96Quaker Sweet Crunch/Quisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (27 g)1.6 mg0% DV
  97. 97Malt-O-Meal Corn Bursts cerealBreakfast Cereals · 1 cup (1 NLEA serving) (31 g)1.5 mg0% DV
  98. 98Chocolate frosted puffed corn cerealBreakfast Cereals · 1 cup (30 g)1.4 mg0% DV
  99. 99Malt-O-Meal cereal, original, plain, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (35 g)1.3 mg0% DV
  100. 100Cocoa Pebbles cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)1.1 mg0% DV

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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.