Foods high in choline

Low-fat soy flour tops the list with 192 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. 1Low-fat soy flourLegumes and Legume Products192 mg35% DV
2. 2Full-fat soy flour, rawLegumes and Legume Products191 mg35% DV
3. 3Soy vermicelliLegumes and Legume Products177 mg32% DV
4. 4Raw split green peasLegumes and Legume Products157 mg29% DV
5. 5Meatless bacon bitsLegumes and Legume Products135 mg25% DV
6. 6Soybeans, roasted, saltedLegumes and Legume Products124 mg23% DV
7. 7Soybeans, rawLegumes and Legume Products116 mg21% DV
8. 8Defatted peanut flourLegumes and Legume Products109 mg20% DV
9. 9Fried tofuLegumes and Legume Products106 mg19% DV
10. 10Meatless luncheon slicesLegumes and Legume Products105 mg19% DV
11. 11Chickpeas, rawLegumes and Legume Products99.3 mg18% DV
12. 12Mung beans, rawLegumes and Legume Products97.9 mg18% DV
13. 13Large lima beans, rawLegumes and Legume Products96.7 mg18% DV
14. 14Raw lentilsLegumes and Legume Products96.4 mg18% DV
15. 15Raw fava beansLegumes and Legume Products95.8 mg17% DV
16. 16Creamy peanut butterLegumes and Legume Products95.5 mg17% DV
17. 17Blackeye cowpeas, rawLegumes and Legume Products94.7 mg17% DV
18. 18Creamy peanut butter with omega-3Legumes and Legume Products94.5 mg17% DV
19. 19Meatless meatballsLegumes and Legume Products88.4 mg16% DV
20. 20Navy beans, rawLegumes and Legume Products87.4 mg16% DV
21. 21Meatless frankfurterLegumes and Legume Products84.2 mg15% DV
22. 22Vegetarian filletsLegumes and Legume Products82 mg15% DV
23. 23Vegetarian meatloaf or pattiesLegumes and Legume Products73.1 mg13% DV
24. 24MisoLegumes and Legume Products72.2 mg13% DV
25. 25Meatless chickenLegumes and Legume Products71.6 mg13% DV
26. 26Meatless sausageLegumes and Legume Products69.7 mg13% DV
27. 27Reduced sugar peanut spreadLegumes and Legume Products67.4 mg12% DV
28. 28Pink beans, rawLegumes and Legume Products67.2 mg12% DV
29. 29Black beans, rawLegumes and Legume Products66.4 mg12% DV
30. 30Raw pinto beansLegumes and Legume Products66.2 mg12% DV
31. 31Raw white beansLegumes and Legume Products66.2 mg12% DV
32. 32Red kidney beans, rawLegumes and Legume Products65.9 mg12% DV
33. 33Smooth peanut butterLegumes and Legume Products65.7 mg12% DV
34. 34Peanuts, dry-roasted, with saltLegumes and Legume Products64.6 mg12% DV
35. 35Dry-roasted peanuts, without saltLegumes and Legume Products64.6 mg12% DV
36. 36Reduced sodium peanut butterLegumes and Legume Products63.5 mg12% DV
37. 37Smooth reduced fat peanut butterLegumes and Legume Products63.4 mg12% DV
38. 38Smooth fortified peanut butterLegumes and Legume Products63.3 mg12% DV
39. 39Smooth peanut butter, with saltLegumes and Legume Products63 mg11% DV
40. 40Smooth style peanut butter, without saltLegumes and Legume Products63 mg11% DV
41. 41Soybean curd cheeseLegumes and Legume Products62.5 mg11% DV
42. 42Chunky peanut butter, with saltLegumes and Legume Products61.3 mg11% DV
43. 43Chunk style peanut butter, without saltLegumes and Legume Products61.3 mg11% DV
44. 44Chunky fortified peanut butterLegumes and Legume Products61.1 mg11% DV
45. 45NattoLegumes and Legume Products57 mg10% DV
46. 46Peanuts, oil-roasted, with saltLegumes and Legume Products55.3 mg10% DV
47. 47Peanuts, oil-roasted, unsaltedLegumes and Legume Products55 mg10% DV
48. 48Raw peanutsLegumes and Legume Products52.5 mg10% DV
49. 49Tofu yogurtLegumes and Legume Products48.4 mg9% DV
50. 50Soybeans, boiled, without saltLegumes and Legume Products47.5 mg9% DV
51. 51HummusLegumes and Legume Products46.6 mg8% DV
52. 52Breaded meatless chicken, friedLegumes and Legume Products46.3 mg8% DV
53. 53Meatless baconLegumes and Legume Products45 mg8% DV
54. 54Navy beans, boiled, with saltLegumes and Legume Products44.7 mg8% DV
55. 55Navy beans, boiled, unsaltedLegumes and Legume Products44.7 mg8% DV
56. 56Red kidney beans, canned, rinsedLegumes and Legume Products43.1 mg8% DV
57. 57Chickpeas, boiled, with saltLegumes and Legume Products42.8 mg8% DV
58. 58Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without saltLegumes and Legume Products42.8 mg8% DV
59. 59Canned baked beans, pork and tomato sauceLegumes and Legume Products39.2 mg7% DV
60. 60Soy sauce (tamari)Legumes and Legume Products38.4 mg7% DV
61. 61Pink beans, boiled, with saltLegumes and Legume Products36.9 mg7% DV
62. 62Boiled pink beans, no saltLegumes and Legume Products36.9 mg7% DV
63. 63Ranch style barbecue chili beans, cookedLegumes and Legume Products36.3 mg7% DV
64. 64Boiled pinto beans, no saltLegumes and Legume Products35.3 mg6% DV
65. 65Yellow beans, boiled, with saltLegumes and Legume Products35.2 mg6% DV
66. 66Beans, yellow, mature seeds, cooked, boiled, without saltLegumes and Legume Products35.2 mg6% DV
67. 67White beans, boiled, with saltLegumes and Legume Products35.1 mg6% DV
68. 68Boiled white beans, no saltLegumes and Legume Products35.1 mg6% DV
69. 69Baked beans, canned, with franksLegumes and Legume Products34.9 mg6% DV
70. 70Canned kidney beansLegumes and Legume Products34.9 mg6% DV
71. 71Extra firm tofuLegumes and Legume Products33 mg6% DV
72. 72Split peas, boiled, with saltLegumes and Legume Products32.8 mg6% DV
73. 73Boiled split peas, unsaltedLegumes and Legume Products32.8 mg6% DV
74. 74Lentils, boiled, with saltLegumes and Legume Products32.7 mg6% DV
75. 75Boiled lentils, unsaltedLegumes and Legume Products32.7 mg6% DV
76. 76Peanuts, boiled, with saltLegumes and Legume Products32.7 mg6% DV
77. 77Canned vegetarian refried beansLegumes and Legume Products32.7 mg6% DV
78. 78Black turtle beans, boiled, with saltLegumes and Legume Products32.6 mg6% DV
79. 79Black turtle beans, boiled, without saltLegumes and Legume Products32.6 mg6% DV
80. 80Black beans, boiled, with saltLegumes and Legume Products32.6 mg6% DV
81. 81Black beans, boiled, unsaltedLegumes and Legume Products32.6 mg6% DV
82. 82Canned chickpeasLegumes and Legume Products32.6 mg6% DV
83. 83Large lima beans, boiled, with saltLegumes and Legume Products32.5 mg6% DV
84. 84Large lima beans, boiled, without saltLegumes and Legume Products32.5 mg6% DV
85. 85Blackeye cowpeas, boiled, with saltLegumes and Legume Products32.2 mg6% DV
86. 86Blackeye cowpeas, boiled, unsaltedLegumes and Legume Products32.2 mg6% DV
87. 87Reduced sodium soy sauceLegumes and Legume Products31.6 mg6% DV
88. 88Baked beans, canned, plain or vegetarianLegumes and Legume Products31.5 mg6% DV
89. 89Canned baked beans, no salt addedLegumes and Legume Products30.8 mg6% DV
90. 90Low sodium soy sauceLegumes and Legume Products30.8 mg6% DV
91. 91Fava beans, boiled, with saltLegumes and Legume Products30.6 mg6% DV
92. 92Broadbeans (fava beans), mature seeds, cooked, boiled, without saltLegumes and Legume Products30.6 mg6% DV
93. 93Kidney beans, boiled, unsaltedLegumes and Legume Products30.5 mg6% DV
94. 94Red kidney beans, canned, low sodiumLegumes and Legume Products30.5 mg6% DV
95. 95Canned red kidney beansLegumes and Legume Products30.5 mg6% DV
96. 96Red kidney beans, boiled, with saltLegumes and Legume Products30.5 mg6% DV
97. 97Boiled red kidney beans, no saltLegumes and Legume Products30.5 mg6% DV
98. 98Mungo beans, boiled, with saltLegumes and Legume Products29.6 mg5% DV
99. 99Boiled mungo beans, unsaltedLegumes and Legume Products29.6 mg5% DV
100. 100Canned great northern beansLegumes and Legume Products29.5 mg5% 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.