Table 2.
Selected Food Sources of Choline (milligrams per serving)
| Food | Choline |
|---|---|
| Chicken, liver, cooked (3 oz) | 247 |
| Soy flour, defatted (1 cup) | 201 |
| Salmon, sockeye, smoked (3 oz) | 187 |
| Egg, whole, raw, fresh (1 large) | 125 |
| Quinoa, uncooked (1/2 cup) | 60 |
| Chicken, broilers or fryers, meat and skin, roasted (3 oz) | 56 |
| Turkey sausage, cooked (3 oz) | 55 |
| Wheat germ, toasted, plain (2 tbsp) | 50 |
| Milk, nonfat, fluid, with added vitamin A (8 ounces) | 38 |
| Cauliflower, cooked, boiled (1/2 cup) | 24 |
| Peas, green, frozen, cooked, drained (1/2 cup) | 22 |
| Bacon, pork, cured, cooked (2 pieces) | 20 |
| Almonds (1 oz) | 15 |
| Broccoli, cooked, boiled, drained (1/2 cup) | 15 |
| Frankfurter, beef (1) | 15 |
| Oat bran, raw (1/2 cup) | 15 |
| Pecans (1 oz) | 15 |
| Tomato paste, canned (2 tbsp) | 12 |
| Flaxseed (2 tbsp) | 11 |
Source: USDA Database for the Choline Content of Common Foods, Release Two, January 2008; USDA National Nutrient Database for Standard Reference, Release 20.