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37 Beans and Lentils Highest in Choline

Ranked by a Common Serving Size
550mg Choline = 100% DV
  1. Canned Kidney Beans
    89.3mg (16% DV) in 1 cup
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  2. Edamame
    87.3mg (16% DV) in 1 cup
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  3. Boiled Soybeans (Edamame)
    81.7mg (15% DV) in 1 cup
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  4. Navy Beans
    81.4mg (15% DV) in 1 cup
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  5. Canned Baked Beans
    80mg (15% DV) in 1 cup
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  6. Canned Red Kidney Beans
    78.1mg (14% DV) in 1 cup
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  7. Tofu Prepared With Calcium
    71.4mg (13% DV) in 1 cup
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  8. Canned Navy Beans
    70.5mg (13% DV) in 1 cup
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  9. Chickpeas (Garbanzo Beans) (Cooked)
    70.2mg (13% DV) in 1 cup
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  10. Lentils (Cooked)
    64.7mg (12% DV) in 1 cup
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  11. Split Peas
    64.3mg (12% DV) in 1 cup
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  12. Cooked Large White Beans
    62.8mg (11% DV) in 1 cup
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  13. Lima Beans
    61.1mg (11% DV) in 1 cup
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  14. Pinto Beans (Cooked)
    60.4mg (11% DV) in 1 cup
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  15. Black Turtle Beans
    60.3mg (11% DV) in 1 cup
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  16. Mung Beans (Cooked)
    59.4mg (11% DV) in 1 cup
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  17. Vanilla Soy Milk
    57.3mg (10% DV) in 1 cup
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  18. Fortified Chocolate Soy Milk
    57.3mg (10% DV) in 1 cup
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  19. Black Beans
    56.1mg (10% DV) in 1 cup
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  20. Black-Eyed Peas (Cowpeas)
    55.1mg (10% DV) in 1 cup
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  21. Cooked Blackeyed Peas
    54.3mg (10% DV) in 1 cup
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  22. Kidney Beans
    54mg (10% DV) in 1 cup
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  23. Cooked Red Kidney Beans
    54mg (10% DV) in 1 cup
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  24. Mungo Beans (Cooked)
    53.3mg (10% DV) in 1 cup
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  25. Broad Beans (Fava)
    52mg (9% DV) in 1 cup
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  26. Canned Chili With Beans
    51.7mg (9% DV) in 1 cup
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  27. Firm Tofu (With Calcium and Magnesium)
    35.4mg (6% DV) in 1/2 cup
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  28. Soft Tofu
    32.9mg (6% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  29. Peanut Butter (Smooth)
    21mg (4% DV) in 2 tbsp
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  30. Unsalted Peanut Butter (Smooth)
    20.2mg (4% DV) in 2 tbsp
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  31. Peanut Butter (Chunk Style)
    19.6mg (4% DV) in 2 tbsp
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  32. Raw Peanuts
    14.9mg (3% DV) in 1 oz
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  33. Veggie Burgers
    13.6mg (2% DV) in 1 pattie
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  34. Soy Protein Powder (Isolate)
    13.4mg (2% DV) in 1 tblsp
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  35. Tamari
    6.9mg (1% DV) in 1 tbsp
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  36. Hummus (Homemade)
    4.2mg (1% DV) in 1 tablespoon
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  37. Soy Sauce
    2.9mg (1% DV) in 1 tbsp
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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