Foods high in choline

Black and red caviar, granular tops the list with 491 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.

1. 1Black and red caviar, granularFinfish and Shellfish Products491 mg89% DV
2. 2Fish roe, mixed species, rawFinfish and Shellfish Products335 mg61% DV
3. 3Atlantic cod, dried and saltedFinfish and Shellfish Products291 mg53% DV
4. 4Cooked shrimpFinfish and Shellfish Products135 mg25% DV
5. 5Cooked wild eastern oystersFinfish and Shellfish Products130 mg24% DV
6. 6Pink salmon, cookedFinfish and Shellfish Products113 mg21% DV
7. 7Sockeye salmon, cookedFinfish and Shellfish Products113 mg20% DV
8. 8Steamed bay and sea scallopsFinfish and Shellfish Products111 mg20% DV
9. 9Wild coho salmon, rawFinfish and Shellfish Products109 mg20% DV
10. 10Canned clams, drainedFinfish and Shellfish Products107 mg20% DV
11. 11Pickled Atlantic herringFinfish and Shellfish Products104 mg19% DV
12. 12Salted mackerelFinfish and Shellfish Products102 mg18% DV
13. 13Wild eastern oyster, cookedFinfish and Shellfish Products101 mg18% DV
14. 14Smoked ciscoFinfish and Shellfish Products95 mg17% DV
15. 15Kippered Atlantic herringFinfish and Shellfish Products95 mg17% DV
16. 16Smoked mixed whitefishFinfish and Shellfish Products95 mg17% DV
17. 17Dried salted jellyfishFinfish and Shellfish Products95 mg17% DV
18. 18Pink salmon, rawFinfish and Shellfish Products94.6 mg17% DV
19. 19Raw sockeye salmonFinfish and Shellfish Products94.6 mg17% DV
20. 20Smoked haddockFinfish and Shellfish Products92.3 mg17% DV
21. 21Alaska pollock, cookedFinfish and Shellfish Products91.6 mg17% DV
22. 22Breaded and fried shrimpFinfish and Shellfish Products91.2 mg17% DV
23. 23Farmed Atlantic salmon, cookedFinfish and Shellfish Products90.5 mg16% DV
24. 24Smoked Chinook salmonFinfish and Shellfish Products89 mg16% DV
25. 25Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products88 mg16% DV
26. 26Canned pink salmon, drained solidsFinfish and Shellfish Products87.8 mg16% DV
27. 27Canned pink salmon, with liquidFinfish and Shellfish Products87.8 mg16% DV
28. 28Sturgeon, mixed species, smokedFinfish and Shellfish Products87.3 mg16% DV
29. 29European anchovy, canned in oil, drainedFinfish and Shellfish Products85 mg15% DV
30. 30Atlantic cod, canned, solids and liquidFinfish and Shellfish Products85 mg15% DV
31. 31Jack mackerel, canned, drained solidsFinfish and Shellfish Products85 mg15% DV
32. 32Chum salmon, canned, drained solids with boneFinfish and Shellfish Products85 mg15% DV
33. 33Cooked Atlantic codFinfish and Shellfish Products83.7 mg15% DV
34. 34Pacific mackerel and jack, cookedFinfish and Shellfish Products83.6 mg15% DV
35. 35Atlantic herring, cooked, dry heatFinfish and Shellfish Products83.3 mg15% DV
36. 36Whiting, mixed species, cookedFinfish and Shellfish Products83.3 mg15% DV
37. 37Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products83.3 mg15% DV
38. 38Canned sockeye salmon, drainedFinfish and Shellfish Products82.6 mg15% DV
39. 39Conch, bakedFinfish and Shellfish Products81 mg15% DV
40. 40Common octopus, cookedFinfish and Shellfish Products81 mg15% DV
41. 41Canned eastern oystersFinfish and Shellfish Products81 mg15% DV
42. 42Canned blue crabFinfish and Shellfish Products80.9 mg15% DV
43. 43Cooked blue crabFinfish and Shellfish Products80.9 mg15% DV
44. 44Cooked wild mixed species crayfishFinfish and Shellfish Products80.9 mg15% DV
45. 45Raw wild mixed species crayfishFinfish and Shellfish Products80.9 mg15% DV
46. 46Cooked northern lobsterFinfish and Shellfish Products80.9 mg15% DV
47. 47Canned shrimpFinfish and Shellfish Products80.9 mg15% DV
48. 48Raw mixed species shrimpFinfish and Shellfish Products80.9 mg15% DV
49. 49Cooked flounder and soleFinfish and Shellfish Products79.9 mg15% DV
50. 50Cooked Pacific codFinfish and Shellfish Products79.7 mg14% DV
51. 51Cooked haddockFinfish and Shellfish Products79.6 mg14% DV
52. 52Farmed channel catfish, cookedFinfish and Shellfish Products78.7 mg14% DV
53. 53Pacific rockfish, mixed, cooked, dry heatFinfish and Shellfish Products78.7 mg14% DV
54. 54Atlantic ocean perch, cooked, dry heatFinfish and Shellfish Products78.6 mg14% DV
55. 55Farmed Atlantic salmon, rawFinfish and Shellfish Products78.5 mg14% DV
56. 56Farmed rainbow trout, cookedFinfish and Shellfish Products77.6 mg14% DV
57. 57Fresh yellowfin tuna, cookedFinfish and Shellfish Products77.6 mg14% DV
58. 58Swordfish, cookedFinfish and Shellfish Products77.5 mg14% DV
59. 59Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products76 mg14% DV
60. 60Atlantic pollock, rawFinfish and Shellfish Products75.8 mg14% DV
61. 61Cooked Atlantic and Pacific halibutFinfish and Shellfish Products75.1 mg14% DV
62. 62Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products75 mg14% DV
63. 63Canned sockeye salmon, total can contentsFinfish and Shellfish Products74.8 mg14% DV
64. 64Raw American shadFinfish and Shellfish Products74 mg13% DV
65. 65Wild coho salmon, cookedFinfish and Shellfish Products72 mg13% DV
66. 66Raw northern lobsterFinfish and Shellfish Products70.3 mg13% DV
67. 67Striped mullet, rawFinfish and Shellfish Products70.2 mg13% DV
68. 68Sturgeon, mixed species, cooked, dry heatFinfish and Shellfish Products70 mg13% DV
69. 69Raw Atlantic croakerFinfish and Shellfish Products67 mg12% DV
70. 70Raw Pacific mackerel and jackFinfish and Shellfish Products66.9 mg12% DV
71. 71Raw Atlantic codFinfish and Shellfish Products65.2 mg12% DV
72. 72Raw carpFinfish and Shellfish Products65 mg12% DV
73. 73Farmed channel catfish, rawFinfish and Shellfish Products65 mg12% DV
74. 74Fish, cod, Pacific, raw (may have been previously frozen)Finfish and Shellfish Products65 mg12% DV
75. 75Raw mixed species eelFinfish and Shellfish Products65 mg12% DV
76. 76Raw flounder and soleFinfish and Shellfish Products65 mg12% DV
77. 77Raw haddockFinfish and Shellfish Products65 mg12% DV
78. 78Atlantic herring, rawFinfish and Shellfish Products65 mg12% DV
79. 79Atlantic mackerel, rawFinfish and Shellfish Products65 mg12% DV
80. 80Atlantic ocean perch, rawFinfish and Shellfish Products65 mg12% DV
81. 81Raw perchFinfish and Shellfish Products65 mg12% DV
82. 82Raw northern pikeFinfish and Shellfish Products65 mg12% DV
83. 83Alaska pollock, rawFinfish and Shellfish Products65 mg12% DV
84. 84Raw Pacific rockfishFinfish and Shellfish Products65 mg12% DV
85. 85Scup, rawFinfish and Shellfish Products65 mg12% DV
86. 86Raw sharkFinfish and Shellfish Products65 mg12% DV
87. 87Rainbow smelt, rawFinfish and Shellfish Products65 mg12% DV
88. 88Raw snapperFinfish and Shellfish Products65 mg12% DV
89. 89Raw swordfishFinfish and Shellfish Products65 mg12% DV
90. 90Trout, mixed species, rawFinfish and Shellfish Products65 mg12% DV
91. 91Farmed rainbow trout, rawFinfish and Shellfish Products65 mg12% DV
92. 92Raw fresh bluefin tunaFinfish and Shellfish Products65 mg12% DV
93. 93Fresh yellowfin tuna, rawFinfish and Shellfish Products65 mg12% DV
94. 94Raw whitefishFinfish and Shellfish Products65 mg12% DV
95. 95Raw mixed whitingFinfish and Shellfish Products65 mg12% DV
96. 96Raw frog legsFinfish and Shellfish Products65 mg12% DV
97. 97Raw mixed species abaloneFinfish and Shellfish Products65 mg12% DV
98. 98Raw mixed species clamFinfish and Shellfish Products65 mg12% DV
99. 99Raw blue musselFinfish and Shellfish Products65 mg12% DV
100. 100Raw common octopusFinfish and Shellfish Products65 mg12% DV

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.