Foods high in choline

Soybean lecithin tops the list with 350 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.

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. 1Soybean lecithinFats and Oils350 mg64% DV
  2. 2Chicken fatFats and Oils122 mg22% DV
  3. 3Turkey fatFats and Oils122 mg22% DV
  4. 4Beef tallowFats and Oils79.8 mg15% DV
  5. 5LardFats and Oils49.7 mg9% DV
  6. 6Regular mayonnaiseFats and Oils47.5 mg9% DV
  7. 7Bacon greaseFats and Oils42.2 mg8% DV
  8. 8Mayonnaise, regularFats and Oils34.2 mg6% DV
  9. 9Ranch dressingFats and Oils32.8 mg6% DV
  10. 10Tofu mayonnaiseFats and Oils26.2 mg5% DV
  11. 11Lard and vegetable oil shorteningFats and Oils25 mg5% DV
  12. 12Palm and palm kernel oilFats and Oils24 mg4% DV
  13. 13Honey mustard dressingFats and Oils20.7 mg4% DV
  14. 14Regular peppercorn salad dressingFats and Oils20.6 mg4% DV
  15. 15Wheat germ oilFats and Oils20 mg4% DV
  16. 16Blue cheese dressingFats and Oils17.9 mg3% DV
  17. 17Low calorie Caesar salad dressingFats and Oils17.4 mg3% DV
  18. 18Light blue or roquefort cheese dressingFats and Oils17 mg3% DV
  19. 19Low calorie blue cheese salad dressingFats and Oils17 mg3% DV
  20. 20Bacon and tomato salad dressingFats and Oils16.4 mg3% DV
  21. 21Fat-free blue or roquefort cheese dressingFats and Oils16.4 mg3% DV
  22. 22Reduced calorie sour cream and buttermilk dressingFats and Oils16 mg3% DV
  23. 23Reduced calorie cholesterol free creamy dressingFats and Oils16 mg3% DV
  24. 24Reduced calorie fat free creamy dressingFats and Oils16 mg3% DV
  25. 25Lite buttermilk salad dressingFats and Oils16 mg3% DV
  26. 26Thousand island dressing, reduced fatFats and Oils16 mg3% DV
  27. 27Regular Caesar dressingFats and Oils15.6 mg3% DV
  28. 28Reduced fat coleslaw dressingFats and Oils15.3 mg3% DV
  29. 29Butter margarine blend, 80% fat, unsaltedFats and Oils15 mg3% DV
  30. 30Coleslaw dressingFats and Oils14.6 mg3% DV
  31. 31Mayonnaise type dressing, regular, with saltFats and Oils14.6 mg3% DV
  32. 32Imitation mayonnaise, soybeanFats and Oils14.6 mg3% DV
  33. 33Light mayonnaise-type salad dressingFats and Oils14.6 mg3% DV
  34. 34Sandwich spread with chopped pickle, regularFats and Oils14.6 mg3% DV
  35. 35Light butter, with saltFats and Oils12.9 mg2% DV
  36. 36Light butter, stick, unsaltedFats and Oils12.9 mg2% DV
  37. 37Margarine, regular, 80% fat, composite, stick, with saltFats and Oils12.4 mg2% DV
  38. 38Margarine, 80% fat, stick, saltedFats and Oils12.4 mg2% DV
  39. 3980% fat margarine, without saltFats and Oils12.4 mg2% DV
  40. 4080% fat margarine, unsaltedFats and Oils12.4 mg2% DV
  41. 41Margarine, regular, 80% fat, composite, tub, with saltFats and Oils12.4 mg2% DV
  42. 42Margarine, 80% fat, tub, saltedFats and Oils12.4 mg2% DV
  43. 43Margarine, regular, 80% fat, composite, tub, without saltFats and Oils12.4 mg2% DV
  44. 44Margarine spread, 35-39% fat, tubFats and Oils12.4 mg2% DV
  45. 45Yogurt spread, 70% fat, stick, with saltFats and Oils12.4 mg2% DV
  46. 46Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils12.4 mg2% DV
  47. 4760% fat vegetable oil spread, unsaltedFats and Oils12.4 mg2% DV
  48. 48Vegetable oil spread, 20% fat, with saltFats and Oils12.4 mg2% DV
  49. 49Vegetable oil spread, 20% fat, without saltFats and Oils12.4 mg2% DV
  50. 50Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils12.4 mg2% DV
  51. 51Vegetable oil spread, 60% fat, stick, saltedFats and Oils12.4 mg2% DV
  52. 5260% fat vegetable oil spread, with saltFats and Oils12.4 mg2% DV
  53. 53Vegetable oil spread, 37% fat, saltedFats and Oils12.4 mg2% DV
  54. 54Fat-free vegetable oil spread, liquid, saltedFats and Oils12.4 mg2% DV
  55. 55Sweetened vegetable oil spreadFats and Oils12.4 mg2% DV
  56. 56Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils10.2 mg2% DV
  57. 5760% fat vegetable oil spread, unsaltedFats and Oils10.2 mg2% DV
  58. 5860% fat vegetable oil spread, with saltFats and Oils10.2 mg2% DV
  59. 5960% fat vegetable oil spread, saltedFats and Oils10.2 mg2% DV
  60. 60Reduced fat mayonnaise with olive oilFats and Oils9 mg2% DV
  61. 61Kraft Mayo Fat Free mayonnaise dressingFats and Oils9 mg2% DV
  62. 62Light mayonnaiseFats and Oils9 mg2% DV
  63. 63Low sodium diet mayonnaiseFats and Oils8.5 mg2% DV
  64. 64Low calorie mayonnaiseFats and Oils8.5 mg2% DV
  65. 65Vegetable oil spread, fat-free, tubFats and Oils8.3 mg2% DV
  66. 66Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils7 mg1% DV
  67. 67Soybean oil and butter blendFats and Oils6.5 mg1% DV
  68. 68Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils6.5 mg1% DV
  69. 69Vegetable oil-butter spread, with saltFats and Oils6.5 mg1% DV
  70. 70Reduced calorie vegetable oil-butter spreadFats and Oils6.5 mg1% DV
  71. 71Creamy poppyseed dressingFats and Oils6 mg1% DV
  72. 72Fat-free honey mustard dressingFats and Oils5.5 mg1% DV
  73. 73Reduced calorie honey mustard dressingFats and Oils4.9 mg1% DV
  74. 74French dressing, regularFats and Oils4.6 mg1% DV
  75. 75Reduced calorie French dressingFats and Oils4.6 mg1% DV
  76. 76Russian dressingFats and Oils4.6 mg1% DV
  77. 77Russian dressing, low calorieFats and Oils4.6 mg1% DV
  78. 78Fat-free thousand island dressingFats and Oils4.6 mg1% DV
  79. 79Thousand island dressing, regularFats and Oils4.6 mg1% DV
  80. 80French dressing, fat-freeFats and Oils4 mg1% DV
  81. 81French dressing, reduced fatFats and Oils4 mg1% DV
  82. 82Fat-free Italian dressingFats and Oils4 mg1% DV
  83. 83Sesame seed dressing, regularFats and Oils4 mg1% DV
  84. 84Regular green goddess dressingFats and Oils3.6 mg1% DV
  85. 85Italian dressing, reduced fatFats and Oils3.3 mg1% DV
  86. 86Reduced calorie Italian salad dressingFats and Oils3.3 mg1% DV
  87. 87Italian dressing, regularFats and Oils2.6 mg0% DV
  88. 88Fat-free Caesar dressingFats and Oils2.4 mg0% DV
  89. 89No cholesterol mayonnaise dressingFats and Oils0.7 mg0% DV
  90. 90Imitation mayonnaise, soybean, no cholesterolFats and Oils0.7 mg0% DV
  91. 91Fat-free mayonnaise-like salad dressingFats and Oils0.7 mg0% DV
  92. 92Fat free butter powderFats and Oils0.4 mg0% DV
  93. 93Almond oilFats and Oils0.4 mg0% DV
  94. 94Walnut oilFats and Oils0.4 mg0% DV
  95. 95Cocoa butterFats and Oils0.3 mg0% DV
  96. 96Coconut oilFats and Oils0.3 mg0% DV
  97. 97Hydrogenated coconut oilFats and Oils0.3 mg0% DV
  98. 98Hydrogenated coconut oilFats and Oils0.3 mg0% DV
  99. 99Coconut oil, industrialFats and Oils0.3 mg0% DV
  100. 100Olive oilFats and Oils0.3 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.