Foods high in choline

Pork leg cap steak, boneless, lean and fat, raw tops the list with 166 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.

1. 1Pork leg cap steak, boneless, lean and fat, rawPork Products · 1 piece (231 g)166 mg30% DV
2. 2Pork top loin chops, boneless, lean, braisedPork Products · 1 chop (135 g)142 mg26% DV
3. 3Bone-in pork country-style ribs, lean, roastedPork Products · 1 rack (138 g)138 mg25% DV
4. 4Pork top loin chop, boneless, lean and fat, braisedPork Products · 1 chop (135 g)135 mg25% DV
5. 5Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)118 mg21% DV
6. 6Pork top loin chops, boneless, lean, broiledPork Products · 1 chop (145 g)114 mg21% DV
7. 7Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)108 mg20% DV
8. 8Bone-in ham slice, lean, unheatedPork Products · 3 oz (85 g)107 mg19% DV
9. 9Reduced sodium bacon, cookedPork Products · 3 oz (85 g)105 mg19% DV
10. 10Pork petite tender, boneless, lean and fat, broiledPork Products · 1 piece (92 g)103 mg19% DV
11. 11Bacon, bakedPork Products · 3 oz (85 g)101 mg18% DV
12. 12Bone-in ham slice, unheatedPork Products · 3 oz (85 g)99.2 mg18% DV
13. 13Pork country-style ribs, lean, rawPork Products · 4 oz (113 g)98.6 mg18% DV
14. 14Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)96.5 mg18% DV
15. 15Cured ham slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)96 mg17% DV
16. 16Pork Boston butt steak, lean, braisedPork Products · 3 oz (85 g)95.9 mg17% DV
17. 17Pork loin sirloin chop, bone-in, lean, rawPork Products · 4 oz (113 g)94.4 mg17% DV
18. 18Pork arm picnic, lean, braisedPork Products · 3 oz (85 g)94.3 mg17% DV
19. 19Ham, natural juices, rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)94 mg17% DV
20. 20Bone-in center loin chops, lean, pan-friedPork Products · 3 oz (85 g)94 mg17% DV
21. 21Pork Boston butt steaks, lean, braisedPork Products · 3 oz (85 g)92.4 mg17% DV
22. 22Pork country-style ribs, rawPork Products · 4 oz (113 g)92 mg17% DV
23. 23Pork country-style ribs, braisedPork Products · 3 oz (85 g)92 mg17% DV
24. 24Pork tenderloin, lean, rawPork Products · 4 oz (113 g)91.3 mg17% DV
25. 25Boneless pork sirloin chops, lean, broiledPork Products · 3 oz (85 g)91 mg17% DV
26. 26Pork leg sirloin tip roast, braisedPork Products · 3 oz (85 g)90.6 mg16% DV
27. 27Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 4 oz (113 g)90.3 mg16% DV
28. 28Pork Boston butt steak, braisedPork Products · 3 oz (85 g)90.3 mg16% DV
29. 29Cured ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)90.1 mg16% DV
30. 30Pork tenderloin, rawPork Products · 4 oz (113 g)90.1 mg16% DV
31. 31Pork sirloin chop, boneless, broiledPork Products · 3 oz (85 g)89.8 mg16% DV
32. 32Pork sirloin chops, bone-in, lean and fat, rawPork Products · 4 oz (113 g)89.5 mg16% DV
33. 33Cured ham rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)89.4 mg16% DV
34. 34Pork Boston butt steaks, lean, rawPork Products · 4 oz (113 g)89 mg16% DV
35. 35Boneless pork top loin chops, lean, pan-friedPork Products · 3 oz (85 g)89 mg16% DV
36. 36Pork tenderloin, rawPork Products · 4 oz (113 g)88.9 mg16% DV
37. 37Pork shoulder petite tender, rawPork Products · 1 piece (105 g)88.8 mg16% DV
38. 38Ham, natural juices, shank, bone-in, lean, roastedPork Products · 1 serving (3 oz) (85 g)88.7 mg16% DV
39. 39Pork sirloin, boneless, lean, rawPork Products · 4 oz (113 g)88.6 mg16% DV
40. 40Pork shoulder arm picnic, lean and fat, braisedPork Products · 3 oz (85 g)87.9 mg16% DV
41. 41Ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)87.8 mg16% DV
42. 42Pork tenderloin, lean and fat, with solution, rawPork Products · 4 oz (113 g)87.8 mg16% DV
43. 43Boneless pork sirloin chops, rawPork Products · 4 oz (113 g)87.3 mg16% DV
44. 44Bone-in pork center loin chops, pan-friedPork Products · 3 oz (85 g)87.1 mg16% DV
45. 45Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)87 mg16% DV
46. 46Pork center loin chops, bone-in, lean, braisedPork Products · 3 oz (85 g)87 mg16% DV
47. 47Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)87 mg16% DV
48. 48Pork Boston butt steak, lean, rawPork Products · 4 oz (113 g)86.9 mg16% DV
49. 49Bone-in ham rump, lean, unheatedPork Products · 3 oz (85 g)86.9 mg16% DV
50. 50Whole pork ham, lean, roastedPork Products · 3 oz (85 g)86.6 mg16% DV
51. 51Cured pork shoulder, lean, roastedPork Products · 3 oz (85 g)86.2 mg16% DV
52. 52Pork, fresh, whole ham, lean only, roastedPork Products · 3 oz (85 g)85.9 mg16% DV
53. 53Boneless top loin chops, lean and fat, pan-friedPork Products · 3 oz (85 g)85.6 mg16% DV
54. 54Pork, fresh, whole loin, lean only, rawPork Products · 4 oz (113 g)85.4 mg16% DV
55. 55Pork country-style ribs, boneless, lean, roastedPork Products · 3 oz (85 g)85.3 mg16% DV
56. 56Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)84.9 mg15% DV
57. 57Pork center rib chops, bone-in, lean, braisedPork Products · 3 oz (85 g)84.8 mg15% DV
58. 58Pork ham, rump half, lean, rawPork Products · 4 oz (113 g)84.8 mg15% DV
59. 59Pork, ground, 96% lean / 4% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)84.5 mg15% DV
60. 60Pork ham, rump half, lean, roastedPork Products · 3 oz (85 g)84.3 mg15% DV
61. 61Pork center rib roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)84.2 mg15% DV
62. 62Boneless pork sirloin roasts, lean, roastedPork Products · 3 oz (85 g)84.2 mg15% DV
63. 63Pork shoulder breast, boneless, lean and fat, broiledPork Products · 3 oz (85 g)84.2 mg15% DV
64. 64Pork, fresh, ham shank, lean only, rawPork Products · 4 oz (113 g)84.1 mg15% DV
65. 65Pork top loin chops, boneless, lean, pan-broiledPork Products · 3 oz (85 g)83.9 mg15% DV
66. 66Cured ham rump, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)83.8 mg15% DV
67. 67Pork, fresh, ham shank, lean only, roastedPork Products · 3 oz (85 g)83.8 mg15% DV
68. 68Pork loin, lean, roastedPork Products · 3 oz (85 g)83.6 mg15% DV
69. 69Pork center loin roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)83.5 mg15% DV
70. 70Pork, fresh, whole loin, lean only, braisedPork Products · 3 oz (85 g)83.5 mg15% DV
71. 71Pork loin, lean, broiledPork Products · 3 oz (85 g)83.5 mg15% DV
72. 72Pork sirloin chops, bone-in, lean, broiledPork Products · 3 oz (85 g)83.1 mg15% DV
73. 73Pork loin blade, boneless, lean, rawPork Products · 4 oz (113 g)82.9 mg15% DV
74. 74Pork Boston butt blade steak, lean and fat, rawPork Products · 4 oz (113 g)82.8 mg15% DV
75. 75Bone-in ham shank, lean, unheatedPork Products · 3 oz (85 g)82.7 mg15% DV
76. 76Pork loin blade, bone-in, lean, rawPork Products · 4 oz (113 g)82.4 mg15% DV
77. 77Pork sirloin roast, boneless, roastedPork Products · 3 oz (85 g)82.4 mg15% DV
78. 78Pork loin chop, bone-in, lean, pan-friedPork Products · 3 oz (85 g)82.1 mg15% DV
79. 79Pork, fresh, whole ham, lean only, rawPork Products · 4 oz (113 g)81.7 mg15% DV
80. 80Boneless pork center rib chops, lean, braisedPork Products · 3 oz (85 g)81.6 mg15% DV
81. 81Pork Boston butt steak, rawPork Products · 4 oz (113 g)81 mg15% DV
82. 82Pork, ground, 96% lean / 4% fat, rawPork Products · 4 oz (113 g)81 mg15% DV
83. 83Pork, ground, 96% lean / 4% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)80.9 mg15% DV
84. 84Pork back ribs, rawPork Products · 4 oz (113 g)80.9 mg15% DV
85. 85Pork loin, center chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)80.8 mg15% DV
86. 86Pork loin chop, boneless, lean, pan-friedPork Products · 3 oz (85 g)80.8 mg15% DV
87. 87Pork loin blade roast, boneless, lean, roastedPork Products · 3 oz (85 g)80.6 mg15% DV
88. 88Pork sirloin roasts, bone-in, lean, roastedPork Products · 3 oz (Yield from 1 cooked roast, with refuse, weighing 1515g) (85 g)80.2 mg15% DV
89. 89Bone-in ham rump, lean, roastedPork Products · 3 oz (3 oz) (85 g)79.9 mg15% DV
90. 90Pork loin, whole, lean and fat, broiledPork Products · 3 oz (85 g)79.8 mg15% DV
91. 91Boneless pork blade, rawPork Products · 4 oz (113 g)79.7 mg14% DV
92. 92Pork loin, whole, lean and fat, braisedPork Products · 3 oz (85 g)79.6 mg14% DV
93. 93Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)79.5 mg14% DV
94. 94Bone-in ham, lean, rawPork Products · 3 oz (3 oz) (85 g)79.1 mg14% DV
95. 95Pork loin, whole, lean and fat, roastedPork Products · 3 oz (85 g)79.1 mg14% DV
96. 96Pork ham, rump half, lean and fat, roastedPork Products · 3 oz (85 g)78.9 mg14% DV
97. 97Pork loin, whole, lean and fat, rawPork Products · 4 oz (113 g)78.8 mg14% DV
98. 98Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)78.7 mg14% DV
99. 99Pork ham, rump half, lean and fat, rawPork Products · 4 oz (113 g)78.6 mg14% DV
100. 100Pork shoulder arm picnic, lean, rawPork Products · 4 oz (113 g)78.6 mg14% 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.