Vitaminsmg

Foods Rich in Choline

Discover the best food sources of Choline, ranked by amount per 100g.

IFCT 2017 (India) + INDB + USDA FoodData Central

Daily Requirement (RDA)

550

mg/day

Adult Male

425

mg/day

Adult Female

250

mg/day

Child (4–9 yrs)

Source: IOM 2006

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Yolk egg	2400	565%	USDA
2	Whole egg	1270	299%	USDA
3	Yolk egg	820	193%	USDA
4	Yolk egg	705	166%	USDA
5	Yolk egg अंडे की जर्दी, कच्ची, फ्रोजन, मीठी, पाश्चुरीकृत	669	157%	USDA
6	Yolk egg अंडा की जर्दी, कच्चा, जमा हुआ, पास्क्चराइज्ड	639	150%	USDA
7	Variety meats and by-products beef	513	121%	USDA
8	Caviar fish	491	116%	USDA
9	Variety meats and by-products beef	491	116%	USDA
10	Pork	471	111%	USDA
11	Variety meats and by-products beef	426	100%	USDA
12	Variety meats and by-products beef	418	98%	USDA
13	Variety meats and by-products veal	411	97%	USDA
14	Variety meats and by-products veal	399	94%	USDA
15	Soybean lecithin oil	350	82%	USDA
16	Roe fish	335	79%	USDA
17	Variety meats and by-products beef	333	78%	USDA
18	Liver chicken	327	77%	USDA
19	Whole egg	317	75%	USDA
20	Protein powder soy based beverages	313	74%	USDA
21	Variety meats and by-products veal	310	73%	USDA
22	Whole egg	297	70%	USDA
23	Whole egg	294	69%	USDA
24	Whole egg	294	69%	USDA
25	Cod fish	291	68%	USDA
26	Liver chicken	290	68%	USDA
27	Whole egg	268	63%	USDA
28	Chocolate powder beverages	267	63%	USDA
29	Instant breakfast powder beverage	267	63%	USDA
30	Goose egg	263	62%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

How much Choline do I need daily?▼

The recommended daily allowance (RDA) for Choline is 550mg/day for adult men and 425mg/day for adult women, based on ICMR 2020 guidelines for India.