Foods high in choline

Amaranth grain, uncooked tops the list with 135 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. 1Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)135 mg24% DV
  2. 2Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)119 mg22% DV
  3. 3Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)88.9 mg16% DV
  4. 4Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)75.6 mg14% DV
  5. 5Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)65 mg12% DV
  6. 6Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)59.9 mg11% DV
  7. 7Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)59.9 mg11% DV
  8. 8Raw wild riceCereal Grains and Pasta · 1 cup (160 g)56 mg10% DV
  9. 9Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)55.9 mg10% DV
  10. 10Rye grainCereal Grains and Pasta · 1 cup (169 g)51.4 mg9% DV
  11. 11Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)48 mg9% DV
  12. 12Crude wheat branCereal Grains and Pasta · 1 cup (58 g)43.2 mg8% DV
  13. 13Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)42.5 mg8% DV
  14. 14Enriched egg noodles, cooked, with saltCereal Grains and Pasta · 1 cup (160 g)41.1 mg7% DV
  15. 15Cooked unenriched egg noodles, with added saltCereal Grains and Pasta · 1 cup (160 g)41.1 mg7% DV
  16. 16Cooked enriched egg noodlesCereal Grains and Pasta · 1 cup (160 g)41.1 mg7% DV
  17. 17Cooked enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (160 g)41.1 mg7% DV
  18. 18Egg noodles, cooked, without saltCereal Grains and Pasta · 1 cup (160 g)41.1 mg7% DV
  19. 19Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)39.8 mg7% DV
  20. 20Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)39.3 mg7% DV
  21. 21Dark rye flourCereal Grains and Pasta · 1 cup (128 g)38.9 mg7% DV
  22. 22Crude rice branCereal Grains and Pasta · 1 cup (118 g)38 mg7% DV
  23. 23Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)37.4 mg7% DV
  24. 24Roasted buckwheat groats, cookedCereal Grains and Pasta · 1 cup (168 g)33.8 mg6% DV
  25. 25Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)31.1 mg6% DV
  26. 26Raw oat branCereal Grains and Pasta · 1 cup (94 g)30.3 mg6% DV
  27. 27Dry enriched egg noodlesCereal Grains and Pasta · 1 cup (38 g)29.9 mg5% DV
  28. 28Dry unenriched egg noodlesCereal Grains and Pasta · 1 cup (38 g)29.9 mg5% DV
  29. 29White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)26.4 mg5% DV
  30. 30Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)26.4 mg5% DV
  31. 31Uncooked teffCereal Grains and Pasta · 1 cup (193 g)25.3 mg5% DV
  32. 32White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)25.3 mg5% DV
  33. 33Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)25.3 mg5% DV
  34. 34Pearled barley, cookedCereal Grains and Pasta · 1 cup (157 g)21 mg4% DV
  35. 35Medium rye flourCereal Grains and Pasta · 1 cup (102 g)21 mg4% DV
  36. 36Millet, cookedCereal Grains and Pasta · 1 cup (174 g)19.5 mg4% DV
  37. 37Cooked brown long-grain riceCereal Grains and Pasta · 1 cup (202 g)18.6 mg3% DV
  38. 38Cooked wild riceCereal Grains and Pasta · 1 cup (164 g)16.7 mg3% DV
  39. 39Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)16.3 mg3% DV
  40. 40Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)15.1 mg3% DV
  41. 41Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)14.2 mg3% DV
  42. 42Enriched white cake flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)14.2 mg3% DV
  43. 43Unenriched bread flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)14.2 mg3% DV
  44. 44Crude corn branCereal Grains and Pasta · 1 cup (76 g)13.8 mg3% DV
  45. 45Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)13.7 mg2% DV
  46. 46White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)13.5 mg2% DV
  47. 47Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)13.5 mg2% DV
  48. 48White degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)13.5 mg2% DV
  49. 49Yellow degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)13.5 mg2% DV
  50. 50Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)13 mg2% DV
  51. 51Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)13 mg2% DV
  52. 52Unenriched all-purpose white flourCereal Grains and Pasta · 1 cup (125 g)13 mg2% DV
  53. 53Bulgur, cookedCereal Grains and Pasta · 1 cup (182 g)12.6 mg2% DV
  54. 54Enriched white tortilla flourCereal Grains and Pasta · 1 cup (111 g)12.3 mg2% DV
  55. 55Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)11.1 mg2% DV
  56. 56Light rye flourCereal Grains and Pasta · 1 cup (102 g)11 mg2% DV
  57. 57Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)10.7 mg2% DV
  58. 58Raw unenriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)10.7 mg2% DV
  59. 59Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)9.8 mg2% DV
  60. 60White masa corn flourCereal Grains and Pasta · 1 cup (114 g)9.8 mg2% DV
  61. 61Dry spinach spaghettiCereal Grains and Pasta · 2 oz (57 g)9.7 mg2% DV
  62. 62Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta · 1 cup spaghetti packed (166 g)9.6 mg2% DV
  63. 63Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)9.2 mg2% DV
  64. 64Cooked enriched pasta, no added saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)7.9 mg1% DV
  65. 65Unenriched pasta, cooked, without saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)7.9 mg1% DV
  66. 66Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)7.6 mg1% DV
  67. 67Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta · 1 cup (155 g)6.8 mg1% DV
  68. 68Cooked enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (134 g)6.7 mg1% DV
  69. 69Dry enriched instant white riceCereal Grains and Pasta · 1 cup (95 g)5.8 mg1% DV
  70. 70Cooked couscousCereal Grains and Pasta · 1 cup, cooked (157 g)5.2 mg1% DV
  71. 71Canned white hominyCereal Grains and Pasta · 1 cup (165 g)5.1 mg1% DV
  72. 72Tinkyada brown rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (169 g)4.6 mg1% DV
  73. 73Uncle Ben's dry parboiled brown riceCereal Grains and Pasta · 0.25 cup (48 g)4.4 mg1% DV
  74. 74Cooked white glutinous riceCereal Grains and Pasta · 1 cup (174 g)3.7 mg1% DV
  75. 75Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta · 1 cup (45 g)3.6 mg1% DV
  76. 76Prepared enriched instant white riceCereal Grains and Pasta · 1 cup (165 g)3.5 mg1% DV
  77. 77Cooked enriched parboiled white riceCereal Grains and Pasta · 1 cup (158 g)3.3 mg1% DV
  78. 78Cooked enriched long-grain white rice, with saltCereal Grains and Pasta · 1 cup (158 g)3.3 mg1% DV
  79. 79White long-grain rice, cooked, with saltCereal Grains and Pasta · 1 cup (158 g)3.3 mg1% DV
  80. 80Cooked enriched long-grain white riceCereal Grains and Pasta · 1 cup (158 g)3.3 mg1% DV
  81. 81Cooked unenriched long-grain white rice, without saltCereal Grains and Pasta · 1 cup (158 g)3.3 mg1% DV
  82. 82Dry rice noodlesCereal Grains and Pasta · 2 oz (57 g)3.1 mg1% DV
  83. 83Rice noodles, cookedCereal Grains and Pasta · 1 cup (176 g)2.8 mg1% DV
  84. 84Chinese chow mein noodlesCereal Grains and Pasta · 0.5 cup dry (28 g)2.5 mg0% DV
  85. 85Gluten-free corn and rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti (141 g)2.4 mg0% DV
  86. 86Dry pearl tapiocaCereal Grains and Pasta · 1 cup (152 g)1.8 mg0% DV
  87. 87CornstarchCereal Grains and Pasta · 1 cup (128 g)0.51 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.