Foods high in choline

Flaxseed tops the list with 78.7 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. 1FlaxseedNut and Seed Products78.7 mg14% DV
2. 2Dry roasted pistachios, saltedNut and Seed Products71.4 mg13% DV
3. 3Dry roasted pistachios, unsaltedNut and Seed Products71.4 mg13% DV
4. 4Pumpkin and squash seed kernels, driedNut and Seed Products63 mg11% DV
5. 5Roasted pumpkin seeds, saltedNut and Seed Products63 mg11% DV
6. 6Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products63 mg11% DV
7. 7Dry roasted cashews, saltedNut and Seed Products61 mg11% DV
8. 8Cashews, dry roasted, unsaltedNut and Seed Products61 mg11% DV
9. 9Oil roasted cashews, saltedNut and Seed Products61 mg11% DV
10. 10Cashews, oil roasted, unsaltedNut and Seed Products61 mg11% DV
11. 11Almonds, dry roasted, saltedNut and Seed Products60.8 mg11% DV
12. 12Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products59.2 mg11% DV
13. 13Pine nuts, driedNut and Seed Products55.8 mg10% DV
14. 14Dry roasted sunflower seeds, saltedNut and Seed Products55.1 mg10% DV
15. 15Sunflower seed kernels, driedNut and Seed Products55.1 mg10% DV
16. 16Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products55.1 mg10% DV
17. 17Oil roasted sunflower seeds, saltedNut and Seed Products55.1 mg10% DV
18. 18Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products55.1 mg10% DV
19. 19Dry roasted mixed nuts with peanuts, saltedNut and Seed Products54.3 mg10% DV
20. 20Salted almond butterNut and Seed Products52.1 mg9% DV
21. 21Plain unsalted almond butterNut and Seed Products52.1 mg9% DV
22. 22AlmondsNut and Seed Products52.1 mg9% DV
23. 23Almonds, blanchedNut and Seed Products52.1 mg9% DV
24. 24Dry roasted almonds, unsaltedNut and Seed Products52.1 mg9% DV
25. 25Oil roasted almonds, lightly saltedNut and Seed Products52.1 mg9% DV
26. 26Oil roasted almonds, saltedNut and Seed Products52.1 mg9% DV
27. 27Oil roasted almonds, unsaltedNut and Seed Products52.1 mg9% DV
28. 28Oil roasted mixed nuts, with peanuts, lightly saltedNut and Seed Products52 mg9% DV
29. 29Oil roasted mixed nuts with peanuts, saltedNut and Seed Products52 mg9% DV
30. 30Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products52 mg9% DV
31. 31Dry roasted sunflower seed kernels, with saltNut and Seed Products52 mg9% DV
32. 32Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products51.2 mg9% DV
33. 33Salted cashew butterNut and Seed Products48.3 mg9% DV
34. 34HazelnutsNut and Seed Products45.6 mg8% DV
35. 35Dry roasted macadamia nuts, saltedNut and Seed Products44.6 mg8% DV
36. 36Dry roasted macadamia nuts, unsaltedNut and Seed Products44.6 mg8% DV
37. 37PecansNut and Seed Products40.5 mg7% DV
38. 38English walnutsNut and Seed Products39.2 mg7% DV
39. 39Roasted pumpkin seeds, saltedNut and Seed Products39.1 mg7% DV
40. 40Walnuts, dry roasted, saltedNut and Seed Products38 mg7% DV
41. 41Dried black walnutsNut and Seed Products32.1 mg6% DV
42. 42Brazil nuts, dried, unblanchedNut and Seed Products28.8 mg5% DV
43. 43Almond pasteNut and Seed Products28.5 mg5% DV
44. 44Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)Nut and Seed Products25.8 mg5% DV
45. 45Toasted sesame seeds, saltedNut and Seed Products25.6 mg5% DV
46. 46Toasted sesame seeds, unsaltedNut and Seed Products25.6 mg5% DV
47. 47Whole dried sesame seedsNut and Seed Products25.6 mg5% DV
48. 48Raw coconut meatNut and Seed Products12.1 mg2% DV
49. 49Canned coconut milkNut and Seed Products8.5 mg2% DV
50. 50Raw coconut milkNut and Seed Products8.5 mg2% DV
51. 51Canned sweetened coconut creamNut and Seed Products6.6 mg1% DV
52. 52Roasted European chestnutsNut and Seed Products1.5 mg0% DV
53. 53Coconut waterNut and Seed Products1.1 mg0% 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.