EXPLORE A NUTRIENT
Choline
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Chemical reference: Choline cation (C5H14NO+). USDA reports Choline separately. [1] [2]
This reference form does not represent every form included in the USDA quantity.
Description, source and attribution
Reference depiction: Choline cation. Formula C5H14NO+; PubChem CID 305; charge 1. This specified form does not represent every form or molecule included in the USDA quantity.
PubChem Compound 305, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
134 foods with data 72 not reported, excluded from ranking
- Ginger
Raw ginger root.
28.8 mg - Swiss chard
Chard, swiss, cooked, boiled, drained, without salt, exactly as identified by USDA.
28.7 mg - Whole-wheat bread
Bread, whole-wheat, commercially prepared, exactly as identified by USDA.
27.2 mg - Parsnip
Parsnips, cooked, boiled, drained, without salt, exactly as identified by USDA.
27 mg - Cream cheese
Cheese, cream, exactly as identified by USDA.
26.8 mg - Sesame seeds
Whole dried sesame seeds.
25.6 mg - Cumin seed
Cumin seed spice.
24.7 mg - Quinoa
Cooked quinoa; added salt/fat not specified in the source description.
23 mg - Taro
Taro, cooked, without salt, exactly as identified by USDA.
21.3 mg - Asparagus
Asparagus, frozen, cooked, boiled, drained, without salt, exactly as identified by USDA.
20.9 mg - White mushrooms
Mushrooms, white, cooked, boiled, drained, without salt, exactly as identified by USDA.
20.4 mg - Buckwheat
Roasted buckwheat groats, cooked.
20.1 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Choline (Choline, total), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Choline: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is choline and what does it do?
Choline is a nutrient that is found in many foods. Your brain and nervous system need it to regulate memory, mood, muscle control, and other functions. You also need choline to form the membranes that surround your body’s cells. You can make a small amount of choline in your liver, but most of the choline in your body comes from the food you eat.
How much choline do I need?
The amount of choline you need each day depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months |
Identity and structure sources
- PubChem Compound 305: Choline · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13