If you are trying to eat more Choline, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Choline content in mg per 100 g, drawn from the foods in our database.
Dried herbs, spices, garlic and chilli are excluded from this ranking. Per 100 g they top almost every nutrient table — ground turmeric alone would lead on iron, potassium and manganese — but they are eaten a teaspoon at a time, so listing them as a source would be misleading.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Choline compound page to understand absorption, forms and interactions.
Eggs — the top-ranked source
| Total Fat | 9.51 g |
|---|---|
| Saturated Fat | 3.13 g |
| Sodium | 142 mg |
| Potassium | 138 mg |
| Total Carbohydrate | 0.72 g |
| Dietary Fiber | 0 g |
| Total Sugars | 0.37 g |
| Protein | 12.56 g |
Top 15 Choline foods
- Eggs — 293.8 mg per 100g (53% DV). Choline, vitamin B12, vitamin D
- Chickpeas — 99.3 mg per 100g (18% DV). Folate, manganese, iron
- Lentils — 96.4 mg per 100g (18% DV). Folate, iron, manganese
- Peanut Butter — 95.5 mg per 100g (17% DV). Niacin, vitamin E, magnesium (natural
- Chicken Breast — 85.3 mg per 100g (16% DV). Niacin, vitamin B6, selenium
- Pork Tenderloin — 79.7 mg per 100g (14% DV). Protein, thiamine (B1), vitamin B6
- Flaxseed — 78.7 mg per 100g (14% DV). Thiamine, magnesium, lignans
- Salmon (Atlantic) — 78.5 mg per 100g (14% DV). Omega-3 EPA & DHA, vitamin D, vitamin B12
- Sardines — 75.0 mg per 100g (14% DV). Omega-3, calcium (with bones), vitamin D
- Lean Beef (95% lean) — 70.9 mg per 100g (13% DV). Heme iron, zinc, vitamin B12
- Black Beans — 66.4 mg per 100g (12% DV). Folate, magnesium, anthocyanins
- Pinto Beans — 66.2 mg per 100g (12% DV). Folate, fibre, plant protein
- Kidney Beans — 65.9 mg per 100g (12% DV). Folate, iron, magnesium
- Cod — 65.2 mg per 100g (12% DV). Selenium, vitamin B12, iodine
- Mackerel — 65.0 mg per 100g (12% DV). Omega-3 (EPA & DHA), vitamin D, vitamin B12
How to actually eat more Choline
A handful of additions usually move the needle more than a full diet reset. Choline is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Brain Health hub and the Choline compound page.
Common questions
How much Choline do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Choline effectively. Supplements are useful for filling confirmed gaps.
