Foods high in choline

Soybean lecithin tops the list with 45.9 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. 1Soybean lecithinFats and Oils45.9 mg
  2. 2Fat-free vegetable oil spread, liquid, saltedFats and Oils28.8 mg
  3. 3Light blue or roquefort cheese dressingFats and Oils19.8 mg
  4. 4Vegetable oil spread, fat-free, tubFats and Oils18.9 mg
  5. 5Low calorie blue cheese salad dressingFats and Oils17.2 mg
  6. 6Low calorie Caesar salad dressingFats and Oils15.8 mg
  7. 7Reduced calorie fat free creamy dressingFats and Oils15 mg
  8. 8Fat-free blue or roquefort cheese dressingFats and Oils14.3 mg
  9. 9Kraft Mayo Fat Free mayonnaise dressingFats and Oils14.1 mg
  10. 10Chicken fatFats and Oils13.6 mg
  11. 11Turkey fatFats and Oils13.6 mg
  12. 12Reduced calorie cholesterol free creamy dressingFats and Oils11.4 mg
  13. 13Reduced calorie sour cream and buttermilk dressingFats and Oils10 mg
  14. 14Light mayonnaise-type salad dressingFats and Oils9.2 mg
  15. 15Beef tallowFats and Oils8.8 mg
  16. 16Fat-free Italian dressingFats and Oils8.5 mg
  17. 17Thousand island dressing, reduced fatFats and Oils8.2 mg
  18. 18Tofu mayonnaiseFats and Oils8.1 mg
  19. 19Lite buttermilk salad dressingFats and Oils7.9 mg
  20. 20Ranch dressingFats and Oils7.6 mg
  21. 21Vegetable oil spread, 20% fat, with saltFats and Oils7.1 mg
  22. 22Vegetable oil spread, 20% fat, without saltFats and Oils7.1 mg
  23. 23Imitation mayonnaise, soybeanFats and Oils6.3 mg
  24. 24Mayonnaise type dressing, regular, with saltFats and Oils5.8 mg
  25. 25LardFats and Oils5.5 mg
  26. 26Bacon and tomato salad dressingFats and Oils5 mg
  27. 27Mayonnaise, regularFats and Oils5 mg
  28. 28Bacon greaseFats and Oils4.7 mg
  29. 29Reduced fat coleslaw dressingFats and Oils4.7 mg
  30. 30Honey mustard dressingFats and Oils4.5 mg
  31. 31Light mayonnaiseFats and Oils3.8 mg
  32. 32Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils3.8 mg
  33. 33Sandwich spread with chopped pickle, regularFats and Oils3.8 mg
  34. 34Blue cheese dressingFats and Oils3.7 mg
  35. 35Low sodium diet mayonnaiseFats and Oils3.7 mg
  36. 36Vegetable oil spread, 37% fat, saltedFats and Oils3.7 mg
  37. 37Regular peppercorn salad dressingFats and Oils3.7 mg
  38. 38Coleslaw dressingFats and Oils3.6 mg
  39. 39Margarine spread, 35-39% fat, tubFats and Oils3.6 mg
  40. 40Fat-free thousand island dressingFats and Oils3.5 mg
  41. 41Russian dressing, low calorieFats and Oils3.3 mg
  42. 42Fat-free honey mustard dressingFats and Oils3.3 mg
  43. 43Italian dressing, reduced fatFats and Oils3.2 mg
  44. 44Low calorie mayonnaiseFats and Oils3.2 mg
  45. 45French dressing, fat-freeFats and Oils3 mg
  46. 46Regular Caesar dressingFats and Oils2.9 mg
  47. 47Lard and vegetable oil shorteningFats and Oils2.8 mg
  48. 48Palm and palm kernel oilFats and Oils2.7 mg
  49. 49Light butter, with saltFats and Oils2.6 mg
  50. 50Light butter, stick, unsaltedFats and Oils2.6 mg
  51. 51Reduced fat mayonnaise with olive oilFats and Oils2.5 mg
  52. 52Reduced calorie honey mustard dressingFats and Oils2.4 mg
  53. 5360% fat vegetable oil spread, with saltFats and Oils2.4 mg
  54. 54Sweetened vegetable oil spreadFats and Oils2.3 mg
  55. 5560% fat vegetable oil spread, unsaltedFats and Oils2.3 mg
  56. 56Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils2.3 mg
  57. 57Vegetable oil spread, 60% fat, stick, saltedFats and Oils2.3 mg
  58. 58Wheat germ oilFats and Oils2.3 mg
  59. 59Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils2.1 mg
  60. 60Butter margarine blend, 80% fat, unsaltedFats and Oils2.1 mg
  61. 61Reduced calorie French dressingFats and Oils2 mg
  62. 62Yogurt spread, 70% fat, stick, with saltFats and Oils2 mg
  63. 63Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils1.9 mg
  64. 6460% fat vegetable oil spread, with saltFats and Oils1.9 mg
  65. 6560% fat vegetable oil spread, saltedFats and Oils1.9 mg
  66. 6660% fat vegetable oil spread, unsaltedFats and Oils1.9 mg
  67. 67Fat-free Caesar dressingFats and Oils1.8 mg
  68. 68French dressing, reduced fatFats and Oils1.8 mg
  69. 69Vegetable oil-butter spread, with saltFats and Oils1.8 mg
  70. 70Margarine, regular, 80% fat, composite, tub, with saltFats and Oils1.7 mg
  71. 71Margarine, 80% fat, tub, saltedFats and Oils1.7 mg
  72. 72Margarine, regular, 80% fat, composite, tub, without saltFats and Oils1.7 mg
  73. 73Margarine, regular, 80% fat, composite, stick, with saltFats and Oils1.7 mg
  74. 74Margarine, 80% fat, stick, saltedFats and Oils1.7 mg
  75. 7580% fat margarine, without saltFats and Oils1.7 mg
  76. 7680% fat margarine, unsaltedFats and Oils1.7 mg
  77. 77Reduced calorie Italian salad dressingFats and Oils1.7 mg
  78. 78Creamy poppyseed dressingFats and Oils1.5 mg
  79. 79Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils1.4 mg
  80. 80Reduced calorie vegetable oil-butter spreadFats and Oils1.4 mg
  81. 81Russian dressingFats and Oils1.3 mg
  82. 82Thousand island dressing, regularFats and Oils1.2 mg
  83. 83French dressing, regularFats and Oils1.1 mg
  84. 84Italian dressing, regularFats and Oils1.1 mg
  85. 85Sesame seed dressing, regularFats and Oils0.9 mg
  86. 86Soybean oil and butter blendFats and Oils0.89 mg
  87. 87Regular green goddess dressingFats and Oils0.84 mg
  88. 88Fat-free mayonnaise-like salad dressingFats and Oils0.83 mg
  89. 89Sweet and sour salad dressingFats and Oils0.67 mg
  90. 90Imitation mayonnaise, soybean, no cholesterolFats and Oils0.15 mg
  91. 91Fat free butter powderFats and Oils0.11 mg
  92. 92No cholesterol mayonnaise dressingFats and Oils0.1 mg
  93. 93Almond oilFats and Oils0.045 mg
  94. 94Walnut oilFats and Oils0.045 mg
  95. 95Hydrogenated coconut oilFats and Oils0.034 mg
  96. 96Cocoa butterFats and Oils0.034 mg
  97. 97Hydrogenated coconut oilFats and Oils0.034 mg
  98. 98Coconut oil, industrialFats and Oils0.034 mg
  99. 99Olive oilFats and Oils0.034 mg
  100. 100Palm oilFats and Oils0.034 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.