Foods high in choline

Soybean lecithin tops the list with 47.6 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 tablespoon (13.6 g)47.6 mg9% DV
  2. 2Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)28.8 mg5% DV
  3. 3Chicken fatFats and Oils · 1 tbsp (12.8 g)15.7 mg3% DV
  4. 4Turkey fatFats and Oils · 1 tbsp (12.8 g)15.7 mg3% DV
  5. 5Beef tallowFats and Oils · 1 tbsp (12.8 g)10.2 mg2% DV
  6. 6Ranch dressingFats and Oils · 1 serving (30 g)9.8 mg2% DV
  7. 7LardFats and Oils · 1 tbsp (12.8 g)6.4 mg1% DV
  8. 8Honey mustard dressingFats and Oils · 2 tbsp (30 g)6.2 mg1% DV
  9. 9Lite buttermilk salad dressingFats and Oils · 1 serving (2 tbsp) (30 g)4.8 mg1% DV
  10. 10Mayonnaise, regularFats and Oils · 1 tbsp (13.8 g)4.7 mg1% DV
  11. 11Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)4.7 mg1% DV
  12. 12Tofu mayonnaiseFats and Oils · 1 tbsp (15 g)3.9 mg1% DV
  13. 13Palm and palm kernel oilFats and Oils · 1 tbsp (13.6 g)3.3 mg1% DV
  14. 14Lard and vegetable oil shorteningFats and Oils · 1 tablespoon (12.8 g)3.2 mg1% DV
  15. 15Fat-free blue or roquefort cheese dressingFats and Oils · 1 tbsp (17 g)2.8 mg1% DV
  16. 16Coleslaw dressingFats and Oils · 1 tbsp (19 g)2.8 mg1% DV
  17. 17Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)2.8 mg1% DV
  18. 18Reduced calorie fat free creamy dressingFats and Oils · 1 tbsp (17 g)2.7 mg0% DV
  19. 19Wheat germ oilFats and Oils · 1 tablespoon (13.6 g)2.7 mg0% DV
  20. 20Light blue or roquefort cheese dressingFats and Oils · 1 tbsp (16 g)2.7 mg0% DV
  21. 21Blue cheese dressingFats and Oils · 1 tbsp (15 g)2.7 mg0% DV
  22. 22Low calorie Caesar salad dressingFats and Oils · 1 tbsp (15 g)2.6 mg0% DV
  23. 23Reduced fat coleslaw dressingFats and Oils · 1 tbsp (17 g)2.6 mg0% DV
  24. 24Low calorie blue cheese salad dressingFats and Oils · 1 tbsp (15 g)2.5 mg0% DV
  25. 25Bacon and tomato salad dressingFats and Oils · 1 tbsp (15 g)2.5 mg0% DV
  26. 26Reduced calorie sour cream and buttermilk dressingFats and Oils · 1 tbsp (15 g)2.4 mg0% DV
  27. 27Reduced calorie cholesterol free creamy dressingFats and Oils · 1 tbsp (15 g)2.4 mg0% DV
  28. 28Thousand island dressing, reduced fatFats and Oils · 1 tablespoon (15 g)2.4 mg0% DV
  29. 29Imitation mayonnaise, soybeanFats and Oils · 1 tbsp (15 g)2.2 mg0% DV
  30. 30Sandwich spread with chopped pickle, regularFats and Oils · 1 tablespoon (15 g)2.2 mg0% DV
  31. 31Mayonnaise type dressing, regular, with saltFats and Oils · 1 tbsp (14.7 g)2.1 mg0% DV
  32. 32Butter margarine blend, 80% fat, unsaltedFats and Oils · 1 tablespoon (14 g)2.1 mg0% DV
  33. 33Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)2 mg0% DV
  34. 34Vegetable oil spread, 20% fat, with saltFats and Oils · 1 tbsp (15 g)1.9 mg0% DV
  35. 35Fat-free vegetable oil spread, liquid, saltedFats and Oils · 1 tbsp (15 g)1.9 mg0% DV
  36. 36Vegetable oil spread, 37% fat, saltedFats and Oils · 1 tbsp (14.9 g)1.8 mg0% DV
  37. 37Bacon greaseFats and Oils · 1 tsp (4.3 g)1.8 mg0% DV
  38. 38Light butter, with saltFats and Oils · 1 tablespoon (14 g)1.8 mg0% DV
  39. 39Light butter, stick, unsaltedFats and Oils · 1 tablespoon (14 g)1.8 mg0% DV
  40. 40Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 tbsp (14.3 g)1.8 mg0% DV
  41. 4160% fat vegetable oil spread, with saltFats and Oils · 1 tbsp (14.3 g)1.8 mg0% DV
  42. 4280% fat margarine, without saltFats and Oils · 1 tbsp (14.2 g)1.8 mg0% DV
  43. 43Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 tbsp (14.2 g)1.8 mg0% DV
  44. 44Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 tbsp (14.2 g)1.8 mg0% DV
  45. 45Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 tbsp (14 g)1.7 mg0% DV
  46. 46Margarine, 80% fat, stick, saltedFats and Oils · 1 tablespoon (14 g)1.7 mg0% DV
  47. 4780% fat margarine, unsaltedFats and Oils · 1 tbsp (14 g)1.7 mg0% DV
  48. 48Margarine, 80% fat, tub, saltedFats and Oils · 1 tbsp (14 g)1.7 mg0% DV
  49. 49Yogurt spread, 70% fat, stick, with saltFats and Oils · 1 tablespoon (14 g)1.7 mg0% DV
  50. 50Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils · 1 tablespoon (14 g)1.7 mg0% DV
  51. 5160% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)1.7 mg0% DV
  52. 52Vegetable oil spread, 60% fat, stick, saltedFats and Oils · 1 tbsp (14 g)1.7 mg0% DV
  53. 53Sweetened vegetable oil spreadFats and Oils · 1 tablespoon (14 g)1.7 mg0% DV
  54. 54Fat-free honey mustard dressingFats and Oils · 2 tbsp (1 NLEA serving) (30 g)1.6 mg0% DV
  55. 55Vegetable oil spread, 20% fat, without saltFats and Oils · 1 tbsp (12.8 g)1.6 mg0% DV
  56. 56Reduced calorie honey mustard dressingFats and Oils · 2 tbsp (1 serving) (30 g)1.5 mg0% DV
  57. 57Kraft Mayo Fat Free mayonnaise dressingFats and Oils · 1 tbsp (16 g)1.4 mg0% DV
  58. 58Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils · 1 tbsp (14 g)1.4 mg0% DV
  59. 5960% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)1.4 mg0% DV
  60. 6060% fat vegetable oil spread, with saltFats and Oils · 1 tbsp (14 g)1.4 mg0% DV
  61. 6160% fat vegetable oil spread, saltedFats and Oils · 1 tbsp (14 g)1.4 mg0% DV
  62. 62Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.4 mg0% DV
  63. 63Thousand island dressing, regularFats and Oils · 1 serving (2 tbsp) (30 g)1.4 mg0% DV
  64. 64Reduced fat mayonnaise with olive oilFats and Oils · 1 tbsp (15 g)1.4 mg0% DV
  65. 65Light mayonnaiseFats and Oils · 1 tablespoon (15 g)1.4 mg0% DV
  66. 66Low calorie mayonnaiseFats and Oils · 1 tbsp (14.5 g)1.2 mg0% DV
  67. 67Vegetable oil spread, fat-free, tubFats and Oils · 1 tbsp (14.6 g)1.2 mg0% DV
  68. 68French dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (30 g)1.2 mg0% DV
  69. 69Low sodium diet mayonnaiseFats and Oils · 1 tbsp (14 g)1.2 mg0% DV
  70. 70Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils · 1 tbsp (14.6 g)1 mg0% DV
  71. 71Soybean oil and butter blendFats and Oils · 1 tbsp (14.1 g)0.92 mg0% DV
  72. 72Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils · 1 tablespoon (14 g)0.91 mg0% DV
  73. 73Vegetable oil-butter spread, with saltFats and Oils · 1 tablespoon (14 g)0.91 mg0% DV
  74. 74Reduced calorie vegetable oil-butter spreadFats and Oils · 1 tbsp (13 g)0.84 mg0% DV
  75. 75Fat-free Caesar dressingFats and Oils · 2 tbsp (1 NLEA serving) (34 g)0.82 mg0% DV
  76. 76French dressing, regularFats and Oils · 1 tbsp (16 g)0.74 mg0% DV
  77. 77Reduced calorie French dressingFats and Oils · 1 tbsp (16 g)0.74 mg0% DV
  78. 78Russian dressing, low calorieFats and Oils · 1 tablespoon (16 g)0.74 mg0% DV
  79. 79Fat-free thousand island dressingFats and Oils · 1 tbsp (16 g)0.74 mg0% DV
  80. 80French dressing, fat-freeFats and Oils · 1 tablespoon (16 g)0.64 mg0% DV
  81. 81Sesame seed dressing, regularFats and Oils · 1 tablespoon (15 g)0.6 mg0% DV
  82. 82Fat-free Italian dressingFats and Oils · 1 tbsp (14 g)0.56 mg0% DV
  83. 83Regular green goddess dressingFats and Oils · 1 tbsp (15 g)0.54 mg0% DV
  84. 84Italian dressing, reduced fatFats and Oils · 1 tablespoon (15 g)0.49 mg0% DV
  85. 85Reduced calorie Italian salad dressingFats and Oils · 1 tbsp (14 g)0.46 mg0% DV
  86. 86Italian dressing, regularFats and Oils · 1 tbsp (14.7 g)0.38 mg0% DV
  87. 87Fat free butter powderFats and Oils · 1 cup (80 g)0.32 mg0% DV
  88. 88Fat-free mayonnaise-like salad dressingFats and Oils · 1 tbsp (16 g)0.11 mg0% DV
  89. 89No cholesterol mayonnaise dressingFats and Oils · 1 tbsp (15 g)0.1 mg0% DV
  90. 90Imitation mayonnaise, soybean, no cholesterolFats and Oils · 1 tablespoon (14.1 g)0.099 mg0% DV
  91. 91Almond oilFats and Oils · 1 tablespoon (13.6 g)0.054 mg0% DV
  92. 92Walnut oilFats and Oils · 1 tbsp (13.6 g)0.054 mg0% DV
  93. 93Cocoa butterFats and Oils · 1 tablespoon (13.6 g)0.041 mg0% DV
  94. 94Coconut oilFats and Oils · 1 tbsp (13.6 g)0.041 mg0% DV
  95. 95Hydrogenated coconut oilFats and Oils · 1 tbsp (13.6 g)0.041 mg0% DV
  96. 96Hydrogenated coconut oilFats and Oils · 1 tbsp (13.6 g)0.041 mg0% DV
  97. 97Coconut oil, industrialFats and Oils · 1 tbsp (13.6 g)0.041 mg0% DV
  98. 98Palm oilFats and Oils · 1 tbsp (13.6 g)0.041 mg0% DV
  99. 99Olive oilFats and Oils · 1 tablespoon (13.5 g)0.041 mg0% DV
  100. 100Coconut and palm kernel shorteningFats and Oils · 1 tbsp (12.8 g)0.038 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.