Foods high in choline

Soybean lecithin tops the list with 763 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. 1Soybean lecithinFats and Oils · 1 cup (218 g)763 mg139% DV
  2. 2Chicken fatFats and Oils · 1 cup (205 g)251 mg46% DV
  3. 3Turkey fatFats and Oils · 1 cup (205 g)251 mg46% DV
  4. 4Beef tallowFats and Oils · 1 cup (205 g)164 mg30% DV
  5. 5LardFats and Oils · 1 cup (205 g)102 mg19% DV
  6. 6Mayonnaise, regularFats and Oils · 1 cup (220 g)75.2 mg14% DV
  7. 7Tofu mayonnaiseFats and Oils · 1 cup (240 g)62.9 mg11% DV
  8. 8Palm and palm kernel oilFats and Oils · 1 cup (218 g)52.3 mg10% DV
  9. 9Lard and vegetable oil shorteningFats and Oils · 1 cup (205 g)51.3 mg9% DV
  10. 10Blue cheese dressingFats and Oils · 1 cup (245 g)43.9 mg8% DV
  11. 11Wheat germ oilFats and Oils · 1 cup (218 g)43.6 mg8% DV
  12. 12Fat-free blue or roquefort cheese dressingFats and Oils · 1 cup (265 g)43.5 mg8% DV
  13. 13Light blue or roquefort cheese dressingFats and Oils · 1 cup (249 g)42.3 mg8% DV
  14. 14Reduced calorie fat free creamy dressingFats and Oils · 1 cup (264 g)42.2 mg8% DV
  15. 15Coleslaw dressingFats and Oils · 1 cup (289 g)42.2 mg8% DV
  16. 16Low calorie Caesar salad dressingFats and Oils · 1 cup (240 g)41.8 mg8% DV
  17. 17Low calorie blue cheese salad dressingFats and Oils · 1 cup (245 g)41.6 mg8% DV
  18. 18Reduced fat coleslaw dressingFats and Oils · 1 cup (269 g)41.2 mg7% DV
  19. 19Bacon and tomato salad dressingFats and Oils · 1 cup (240 g)39.4 mg7% DV
  20. 20Reduced calorie sour cream and buttermilk dressingFats and Oils · 1 cup (245 g)39.2 mg7% DV
  21. 21Reduced calorie cholesterol free creamy dressingFats and Oils · 1 cup (234 g)37.4 mg7% DV
  22. 22Sandwich spread with chopped pickle, regularFats and Oils · 1 cup (245 g)35.8 mg7% DV
  23. 23Imitation mayonnaise, soybeanFats and Oils · 1 cup (240 g)35 mg6% DV
  24. 24Mayonnaise type dressing, regular, with saltFats and Oils · 1 cup (235 g)34.3 mg6% DV
  25. 25Vegetable oil spread, 20% fat, with saltFats and Oils · 1 cup (240 g)29.8 mg5% DV
  26. 26Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)28.8 mg5% DV
  27. 2780% fat margarine, unsaltedFats and Oils · 1 cup (229 g)28.4 mg5% DV
  28. 2860% fat vegetable oil spread, unsaltedFats and Oils · 1 cup (229 g)28.4 mg5% DV
  29. 29Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 cup (229 g)28.4 mg5% DV
  30. 3060% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)28.4 mg5% DV
  31. 31Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 cup (227 g)28.1 mg5% DV
  32. 32Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)28.1 mg5% DV
  33. 3380% fat margarine, without saltFats and Oils · 1 cup (227 g)28.1 mg5% DV
  34. 34Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 cup (227 g)28.1 mg5% DV
  35. 35Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 cup (227 g)28.1 mg5% DV
  36. 36Vegetable oil spread, 20% fat, without saltFats and Oils · 1 cup (205 g)25.4 mg5% DV
  37. 3760% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)23.4 mg4% DV
  38. 3860% fat vegetable oil spread, saltedFats and Oils · 1 cup (229 g)23.4 mg4% DV
  39. 39Reduced fat mayonnaise with olive oilFats and Oils · 1 cup (232 g)20.9 mg4% DV
  40. 40Low calorie mayonnaiseFats and Oils · 1 cup (232 g)19.7 mg4% DV
  41. 41Vegetable oil spread, fat-free, tubFats and Oils · 1 cup (233 g)19.3 mg4% DV
  42. 42Low sodium diet mayonnaiseFats and Oils · 1 cup (224 g)19 mg3% DV
  43. 43Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils · 1 cup (231 g)16.2 mg3% DV
  44. 44Soybean oil and butter blendFats and Oils · 1 cup (227 g)14.8 mg3% DV
  45. 45Reduced calorie vegetable oil-butter spreadFats and Oils · 1 cup (207 g)13.5 mg2% DV
  46. 46Reduced calorie French dressingFats and Oils · 1 cup (260 g)12 mg2% DV
  47. 47Russian dressing, low calorieFats and Oils · 1 cup (260 g)12 mg2% DV
  48. 48Fat-free thousand island dressingFats and Oils · 1 cup (256 g)11.8 mg2% DV
  49. 49French dressing, regularFats and Oils · 1 cup (250 g)11.5 mg2% DV
  50. 50French dressing, fat-freeFats and Oils · 1 cup (256 g)10.2 mg2% DV
  51. 51Ranch dressingFats and Oils · 1 serving (30 g)9.8 mg2% DV
  52. 52Sesame seed dressing, regularFats and Oils · 1 cup (245 g)9.8 mg2% DV
  53. 53Fat-free Italian dressingFats and Oils · 1 cup (231 g)9.2 mg2% DV
  54. 54Regular green goddess dressingFats and Oils · 1 cup (245 g)8.8 mg2% DV
  55. 55Italian dressing, reduced fatFats and Oils · 1 cup (240 g)7.9 mg1% DV
  56. 56Reduced calorie Italian salad dressingFats and Oils · 1 cup (216 g)7.1 mg1% DV
  57. 57Honey mustard dressingFats and Oils · 2 tbsp (30 g)6.2 mg1% DV
  58. 58Italian dressing, regularFats and Oils · 1 cup (235 g)6.1 mg1% DV
  59. 59Lite buttermilk salad dressingFats and Oils · 1 serving (2 tbsp) (30 g)4.8 mg1% DV
  60. 60Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)4.7 mg1% DV
  61. 61Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)2.8 mg1% DV
  62. 62Thousand island dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (15 g)2.4 mg0% DV
  63. 63Butter margarine blend, 80% fat, unsaltedFats and Oils · 1 tablespoon (14 g)2.1 mg0% DV
  64. 64Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)2 mg0% DV
  65. 65Fat-free vegetable oil spread, liquid, saltedFats and Oils · 1 tbsp (15 g)1.9 mg0% DV
  66. 66Vegetable oil spread, 37% fat, saltedFats and Oils · 1 tbsp (14.9 g)1.8 mg0% DV
  67. 67Bacon greaseFats and Oils · 1 tsp (4.3 g)1.8 mg0% DV
  68. 68Light butter, with saltFats and Oils · 1 tablespoon (14 g)1.8 mg0% DV
  69. 69Light butter, stick, unsaltedFats and Oils · 1 tablespoon (14 g)1.8 mg0% DV
  70. 70Fat-free mayonnaise-like salad dressingFats and Oils · 1 cup (256 g)1.8 mg0% DV
  71. 71Margarine, 80% fat, tub, saltedFats and Oils · 1 tbsp (14 g)1.7 mg0% DV
  72. 72Yogurt spread, 70% fat, stick, with saltFats and Oils · 1 tablespoon (14 g)1.7 mg0% DV
  73. 73Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils · 1 tablespoon (14 g)1.7 mg0% DV
  74. 74Vegetable oil spread, 60% fat, stick, saltedFats and Oils · 1 tbsp (14 g)1.7 mg0% DV
  75. 75Sweetened vegetable oil spreadFats and Oils · 1 tablespoon (14 g)1.7 mg0% DV
  76. 76No cholesterol mayonnaise dressingFats and Oils · 1 cup (239 g)1.7 mg0% DV
  77. 77Fat-free honey mustard dressingFats and Oils · 2 tbsp (1 NLEA serving) (30 g)1.6 mg0% DV
  78. 78Imitation mayonnaise, soybean, no cholesterolFats and Oils · 1 cup (225 g)1.6 mg0% DV
  79. 79Reduced calorie honey mustard dressingFats and Oils · 2 tbsp (1 serving) (30 g)1.5 mg0% DV
  80. 80Kraft Mayo Fat Free mayonnaise dressingFats and Oils · 1 tbsp (16 g)1.4 mg0% DV
  81. 81Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils · 1 tbsp (14 g)1.4 mg0% DV
  82. 8260% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)1.4 mg0% DV
  83. 83Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.4 mg0% DV
  84. 84Thousand island dressing, regularFats and Oils · 1 serving (2 tbsp) (30 g)1.4 mg0% DV
  85. 85Light mayonnaiseFats and Oils · 1 tablespoon (15 g)1.4 mg0% DV
  86. 86French dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (30 g)1.2 mg0% DV
  87. 87Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils · 1 tablespoon (14 g)0.91 mg0% DV
  88. 88Vegetable oil-butter spread, with saltFats and Oils · 1 tablespoon (14 g)0.91 mg0% DV
  89. 89Almond oilFats and Oils · 1 cup (218 g)0.87 mg0% DV
  90. 90Walnut oilFats and Oils · 1 cup (218 g)0.87 mg0% DV
  91. 91Fat-free Caesar dressingFats and Oils · 2 tbsp (1 NLEA serving) (34 g)0.82 mg0% DV
  92. 92Cocoa butterFats and Oils · 1 cup (218 g)0.65 mg0% DV
  93. 93Coconut oilFats and Oils · 1 cup (218 g)0.65 mg0% DV
  94. 94Hydrogenated coconut oilFats and Oils · 1 cup (218 g)0.65 mg0% DV
  95. 95Hydrogenated coconut oilFats and Oils · 1 cup (218 g)0.65 mg0% DV
  96. 96Coconut oil, industrialFats and Oils · 1 cup (218 g)0.65 mg0% DV
  97. 97Olive oilFats and Oils · 1 cup (216 g)0.65 mg0% DV
  98. 98Palm oilFats and Oils · 1 cup (216 g)0.65 mg0% DV
  99. 99Coconut and palm kernel shorteningFats and Oils · 1 cup (205 g)0.61 mg0% DV
  100. 100Corn and canola oilFats and Oils · 1 cup (224 g)0.45 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.