Foods high in choline

Crude wheat bran tops the list with 34.4 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.

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. 1Crude wheat branCereal Grains and Pasta34.4 mg
  2. 2Roasted buckwheat groats, cookedCereal Grains and Pasta21.8 mg
  3. 3Dry enriched egg noodlesCereal Grains and Pasta20.5 mg
  4. 4Dry unenriched egg noodlesCereal Grains and Pasta20.5 mg
  5. 5Cooked enriched spinach egg noodlesCereal Grains and Pasta19.5 mg
  6. 6Quinoa, cookedCereal Grains and Pasta19.2 mg
  7. 7Uncooked quinoaCereal Grains and Pasta19.1 mg
  8. 8Amaranth grain, uncookedCereal Grains and Pasta18.8 mg
  9. 9Enriched egg noodles, cooked, with saltCereal Grains and Pasta18.6 mg
  10. 10Cooked unenriched egg noodles, with added saltCereal Grains and Pasta18.6 mg
  11. 11Cooked enriched egg noodlesCereal Grains and Pasta18.6 mg
  12. 12Egg noodles, cooked, without saltCereal Grains and Pasta18.6 mg
  13. 13Whole-groat buckwheat flourCereal Grains and Pasta16.2 mg
  14. 14Roasted buckwheat groats, dryCereal Grains and Pasta15.7 mg
  15. 15Raw oat branCereal Grains and Pasta13.1 mg
  16. 16Barley flour or mealCereal Grains and Pasta11 mg
  17. 17Pearled barley, cookedCereal Grains and Pasta10.9 mg
  18. 18Pearled barley, rawCereal Grains and Pasta10.7 mg
  19. 19Crude rice branCereal Grains and Pasta10.2 mg
  20. 20Cooked wild riceCereal Grains and Pasta10.1 mg
  21. 21Raw wild riceCereal Grains and Pasta9.8 mg
  22. 22Hard red winter wheatCereal Grains and Pasta9.5 mg
  23. 23Hard red spring wheatCereal Grains and Pasta9.5 mg
  24. 24Millet, cookedCereal Grains and Pasta9.4 mg
  25. 25Whole grain soft wheat flourCereal Grains and Pasta9.4 mg
  26. 26Dark rye flourCereal Grains and Pasta9.4 mg
  27. 27Whole-grain wheat flourCereal Grains and Pasta9.2 mg
  28. 28Rye grainCereal Grains and Pasta9 mg
  29. 29Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta8.3 mg
  30. 30Bulgur, cookedCereal Grains and Pasta8.3 mg
  31. 31Bulgur, dryCereal Grains and Pasta8.2 mg
  32. 32Crude corn branCereal Grains and Pasta8.1 mg
  33. 33Uncooked khorasan wheatCereal Grains and Pasta7.7 mg
  34. 34Cooked brown long-grain riceCereal Grains and Pasta7.5 mg
  35. 35Partially debranned oat flourCereal Grains and Pasta7.4 mg
  36. 36White whole-grain corn flourCereal Grains and Pasta6 mg
  37. 37Whole-grain yellow corn flourCereal Grains and Pasta6 mg
  38. 38White whole-grain cornmealCereal Grains and Pasta6 mg
  39. 39Whole-grain yellow cornmealCereal Grains and Pasta6 mg
  40. 40Medium rye flourCereal Grains and Pasta5.9 mg
  41. 41Raw brown long-grain riceCereal Grains and Pasta5.9 mg
  42. 42Whole grain pasta, 51% wheat, dryCereal Grains and Pasta5 mg
  43. 43Dry spinach spaghettiCereal Grains and Pasta4.6 mg
  44. 44Cooked whole-wheat pastaCereal Grains and Pasta4.4 mg
  45. 45Canned white hominyCereal Grains and Pasta4.3 mg
  46. 46Dry enriched pastaCereal Grains and Pasta4.1 mg
  47. 47Cooked enriched pasta, no added saltCereal Grains and Pasta4.1 mg
  48. 48Unenriched pasta, cooked, without saltCereal Grains and Pasta4.1 mg
  49. 49Cooked enriched vegetable macaroniCereal Grains and Pasta3.9 mg
  50. 50Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta3.8 mg
  51. 51Uncooked teffCereal Grains and Pasta3.6 mg
  52. 52Light rye flourCereal Grains and Pasta3 mg
  53. 53Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta3 mg
  54. 54Cooked couscousCereal Grains and Pasta2.9 mg
  55. 55Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta2.9 mg
  56. 56Enriched white bread flourCereal Grains and Pasta2.9 mg
  57. 57Unenriched bread flourCereal Grains and Pasta2.9 mg
  58. 58White industrial flour, 13% protein, enrichedCereal Grains and Pasta2.9 mg
  59. 59Bleached white wheat flour, 13% protein, unenrichedCereal Grains and Pasta2.9 mg
  60. 60Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta2.9 mg
  61. 61Bleached white wheat flour, 15% protein, unenrichedCereal Grains and Pasta2.9 mg
  62. 62Enriched white cake flourCereal Grains and Pasta2.9 mg
  63. 63White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta2.9 mg
  64. 64White industrial flour, 11.5% protein, unenrichedCereal Grains and Pasta2.9 mg
  65. 65White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta2.9 mg
  66. 66Bleached enriched all-purpose white wheat flourCereal Grains and Pasta2.9 mg
  67. 67Unenriched all-purpose white flourCereal Grains and Pasta2.9 mg
  68. 68Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta2.8 mg
  69. 69Bleached white wheat flour, 10% protein, unenrichedCereal Grains and Pasta2.8 mg
  70. 70White industrial flour, 10% protein, enrichedCereal Grains and Pasta2.8 mg
  71. 71Bleached white wheat flour, 9% protein, enrichedCereal Grains and Pasta2.8 mg
  72. 72Bleached white wheat flour, 9% protein, unenrichedCereal Grains and Pasta2.8 mg
  73. 73Enriched white tortilla flourCereal Grains and Pasta2.7 mg
  74. 74Uncle Ben's dry parboiled brown riceCereal Grains and Pasta2.5 mg
  75. 75Enriched white masa corn flourCereal Grains and Pasta2.4 mg
  76. 76White masa corn flourCereal Grains and Pasta2.4 mg
  77. 77White degermed cornmeal, enrichedCereal Grains and Pasta2.3 mg
  78. 78Yellow degermed enriched cornmealCereal Grains and Pasta2.3 mg
  79. 79White degermed cornmeal, unenrichedCereal Grains and Pasta2.3 mg
  80. 80Yellow degermed cornmeal, unenrichedCereal Grains and Pasta2.3 mg
  81. 81Cooked white glutinous riceCereal Grains and Pasta2.2 mg
  82. 82Tinkyada brown rice pasta, cookedCereal Grains and Pasta2 mg
  83. 83Chinese chow mein noodlesCereal Grains and Pasta1.9 mg
  84. 84Cooked enriched parboiled white riceCereal Grains and Pasta1.7 mg
  85. 85Prepared enriched instant white riceCereal Grains and Pasta1.7 mg
  86. 86Cooked enriched long-grain white rice, with saltCereal Grains and Pasta1.6 mg
  87. 87White long-grain rice, cooked, with saltCereal Grains and Pasta1.6 mg
  88. 88Cooked enriched long-grain white riceCereal Grains and Pasta1.6 mg
  89. 89Cooked unenriched long-grain white rice, without saltCereal Grains and Pasta1.6 mg
  90. 90Dry enriched instant white riceCereal Grains and Pasta1.6 mg
  91. 91Dry enriched parboiled white riceCereal Grains and Pasta1.6 mg
  92. 92Raw enriched long-grain white riceCereal Grains and Pasta1.6 mg
  93. 93Raw unenriched long-grain white riceCereal Grains and Pasta1.6 mg
  94. 94Unenriched white rice flourCereal Grains and Pasta1.6 mg
  95. 95Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta1.6 mg
  96. 96Dry rice noodlesCereal Grains and Pasta1.5 mg
  97. 97Rice noodles, cookedCereal Grains and Pasta1.5 mg
  98. 98Gluten-free corn and rice pasta, cookedCereal Grains and Pasta0.95 mg
  99. 99Dry pearl tapiocaCereal Grains and Pasta0.34 mg
  100. 100CornstarchCereal Grains and Pasta0.1 mg

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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.