Foods high in choline

Bone-in ham slice, lean, unheated tops the list with 102 mg per 100 calories. 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. 1Bone-in ham slice, lean, unheatedPork Products102 mg
  2. 2Bone-in ham slice, lean, pan-broiledPork Products92.6 mg
  3. 3Bone-in ham shank, lean, unheatedPork Products84.5 mg
  4. 4Bone-in ham rump, lean, unheatedPork Products83.8 mg
  5. 5Ham, natural juices, rump, bone-in, lean, roastedPork Products80.7 mg
  6. 6Cured ham rump, bone-in, lean, roastedPork Products79.7 mg
  7. 7Ham shank, bone-in, lean, roastedPork Products78.3 mg
  8. 8Cured ham slice, bone-in, lean, pan-broiledPork Products76.3 mg
  9. 9Cured ham shank, bone-in, lean, roastedPork Products76.3 mg
  10. 10Cured ham rump, bone-in, lean, unheatedPork Products76 mg
  11. 11Cured ham shank, bone-in, lean, unheatedPork Products75.8 mg
  12. 12Bone-in ham slice, lean, pan-broiledPork Products75.5 mg
  13. 13Bone-in ham shank, lean, unheatedPork Products74.8 mg
  14. 14Pork tenderloin, rawPork Products74.2 mg
  15. 15Pork tenderloin, lean, rawPork Products74.1 mg
  16. 16Cured ham rump, bone-in, lean, unheatedPork Products73.5 mg
  17. 17Bone-in ham slice, unheatedPork Products73.4 mg
  18. 18Ham slice, bone-in, lean, unheatedPork Products73.4 mg
  19. 19Cured ham shank, bone-in, lean, unheatedPork Products72.4 mg
  20. 20Pork petite tender, boneless, lean and fat, broiledPork Products72.2 mg
  21. 21Ham, natural juices, shank, bone-in, lean, roastedPork Products71.9 mg
  22. 22Canadian bacon, pan-friedPork Products71.8 mg
  23. 23Bone-in ham rump, lean, roastedPork Products71.8 mg
  24. 24Boneless spiral ham, lean, unheatedPork Products71.7 mg
  25. 25Bone-in ham, lean, rawPork Products71.6 mg
  26. 26Ham, water added, shank, bone-in, lean, roastedPork Products71.2 mg
  27. 27Boneless ham slice, lean, pan-broiledPork Products70.9 mg
  28. 28Cured ham slice, bone-in, lean and fat, pan-broiledPork Products70.8 mg
  29. 29Pork leg sirloin tip roast, rawPork Products70.7 mg
  30. 30Cured ham slice, bone-in, lean, unheatedPork Products70.7 mg
  31. 31Boneless whole ham, lean, roastedPork Products70.6 mg
  32. 32Pork shoulder breast, boneless, lean and fat, rawPork Products70 mg
  33. 33Whole boneless ham, roastedPork Products69.8 mg
  34. 34Boneless ham, pan-broiledPork Products69.4 mg
  35. 35Canadian bacon, unpreparedPork Products69.2 mg
  36. 36Ham, water added, rump, bone-in, lean, roastedPork Products69.1 mg
  37. 37Ham, water added, slice, bone-in, lean, pan-broiledPork Products68.9 mg
  38. 38Boneless spiral ham, lean, roastedPork Products68.3 mg
  39. 39Pork leg sirloin tip roast, braisedPork Products68.3 mg
  40. 40Pork tenderloin, lean and fat, with solution, rawPork Products68.2 mg
  41. 41Boneless whole ham, lean, unheatedPork Products67.7 mg
  42. 42Ham, water added, rump, bone-in, lean, unheatedPork Products67.2 mg
  43. 43Cured ham with juices, boneless, lean and fat, unheatedPork Products67 mg
  44. 44Boneless ham slice, lean, pan-broiledPork Products66.7 mg
  45. 45Boneless pork sirloin chops, lean, broiledPork Products66.5 mg
  46. 46Pork tenderloin, rawPork Products66.4 mg
  47. 47Pork shoulder petite tender, rawPork Products66.1 mg
  48. 48Ham, boneless, lean, unheatedPork Products65.2 mg
  49. 49Whole pork ham, lean, roastedPork Products64.9 mg
  50. 50Pork sirloin, boneless, lean, rawPork Products64.8 mg
  51. 51Pork loin sirloin chop, bone-in, lean, rawPork Products64.7 mg
  52. 52Ham, boneless, lean, roastedPork Products63.4 mg
  53. 53Pork tenderloin, lean, with solution, roastedPork Products63.4 mg
  54. 54Pork Boston butt steak, lean, rawPork Products63 mg
  55. 55Pork, fresh, ham shank, lean only, rawPork Products62.5 mg
  56. 56Pork ham, rump half, lean, rawPork Products62.5 mg
  57. 57Pork country-style ribs, lean, rawPork Products62.4 mg
  58. 58Cured ham slice, boneless, lean and fat, pan-broiledPork Products62.2 mg
  59. 59Pork tenderloin, lean, roastedPork Products62.2 mg
  60. 60Pork sirloin chop, boneless, broiledPork Products62.1 mg
  61. 61Pork top loin chops, boneless, lean, braisedPork Products61.7 mg
  62. 62Pork shoulder breast, boneless, lean and fat, broiledPork Products61.1 mg
  63. 63Boneless pork top loin chops, lean, pan-friedPork Products60.9 mg
  64. 64Pork tenderloin, lean and fat, with solution, roastedPork Products60.5 mg
  65. 65Spiral-sliced boneless ham, roastedPork Products60.2 mg
  66. 66Pork tenderloin, lean and fat, roastedPork Products60.2 mg
  67. 67Pork ham, rump half, lean, roastedPork Products60.1 mg
  68. 68Pork Boston butt steaks, lean, rawPork Products59.7 mg
  69. 69Pork loin blade, boneless, lean, rawPork Products59.7 mg
  70. 70Cured pork shoulder, lean, roastedPork Products59.6 mg
  71. 71Pork, ground, 96% lean / 4% fat, rawPork Products59.3 mg
  72. 72Boneless spiral ham, unheatedPork Products58.8 mg
  73. 73Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products58.7 mg
  74. 74Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products58.6 mg
  75. 75Pork, cured, ham, extra lean (approximately 4% fat), canned, unheatedPork Products58.5 mg
  76. 76Pork leg cap steak, boneless, lean and fat, rawPork Products58.5 mg
  77. 77Pork top loin chops, boneless, lean, pan-broiledPork Products58.4 mg
  78. 78Boneless whole ham, unheatedPork Products58.3 mg
  79. 79Boneless pork sirloin chops, rawPork Products58.1 mg
  80. 80Pork shoulder arm picnic, lean, rawPork Products58 mg
  81. 81Whole ham, lean only, unheatedPork Products57.6 mg
  82. 82Boneless whole ham, roastedPork Products57.5 mg
  83. 83Pork arm picnic, lean, braisedPork Products57.2 mg
  84. 84Bone-in center loin chops, lean, pan-friedPork Products56.7 mg
  85. 85Bone-in ham, pan-broiledPork Products56.6 mg
  86. 86Pork, fresh, ham shank, lean only, roastedPork Products56.3 mg
  87. 87Pork sirloin chops, bone-in, lean, broiledPork Products56.2 mg
  88. 88Pork leg cap steak, broiledPork Products55.9 mg
  89. 89Boneless whole ham, lean, unheatedPork Products55.9 mg
  90. 90Cured ham rump, bone-in, lean and fat, roastedPork Products55.7 mg
  91. 91Boneless pork sirloin roasts, lean, roastedPork Products55.7 mg
  92. 92Cured ham with water, boneless, lean and fat, unheatedPork Products55.4 mg
  93. 93Bone-in ham, pan-broiledPork Products54.3 mg
  94. 94Boneless pork sirloin chops, lean, braisedPork Products54.2 mg
  95. 95Pork loin blade roast, boneless, lean, roastedPork Products54.2 mg
  96. 96Country-style pork ham, lean, rawPork Products54.1 mg
  97. 97Pork, fresh, whole ham, lean only, rawPork Products53.2 mg
  98. 98Pork, ground, 96% lean / 4% fat, cooked, crumblesPork Products53.2 mg
  99. 99Pork, fresh, whole loin, lean only, rawPork Products52.9 mg
  100. 100Boneless ham slice, lean, pan-broiledPork Products52.5 mg

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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.