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109 Dairy and Egg Products Highest in Choline

Ranked by a Common Serving Size
550mg Choline = 100% DV
  1. Egg Omelet
    151mg (27% DV) in 1 large
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  2. Eggs (Raw)
    146.9mg (27% DV) in 1 large
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  3. Hard Boiled Eggs
    146.9mg (27% DV) in 1 large
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  4. Fried Eggs
    145.9mg (27% DV) in 1 large
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  5. Egg Yolks (Raw)
    139.4mg (25% DV) in 1 large
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  6. Scrambled Eggs
    134.8mg (25% DV) in 1 large
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  7. Poached Eggs
    117.1mg (21% DV) in 1 large
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  8. Low-fat Milk 1%
    86.4mg (16% DV) in 16oz glass
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  9. Low-fat Milk 2%
    80mg (15% DV) in 16oz glass
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  10. Skim Milk
    76.4mg (14% DV) in 16oz glass
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  11. Whole Milk
    69.8mg (13% DV) in 16oz glass
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  12. Dried Eggs
    63.3mg (12% DV) in 1 tbsp
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  13. Lowfat Buttermilk
    43.4mg (8% DV) in 1 cup
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  14. Lowfat Chocolate Milk
    42.8mg (8% DV) in 1 cup
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  15. Sweet Whey Fluid
    39.4mg (7% DV) in 1 cup
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  16. Hot Cocoa
    39mg (7% DV) in 1 cup
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  17. Nonfat Vanilla Yogurt
    38.2mg (7% DV) in 1 cup (8 fl oz)
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  18. Dehydrated Milk
    38.2mg (7% DV) in 1/4 cup
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  19. Plain Yogurt
    37.2mg (7% DV) in 1 cup (8 fl oz)
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  20. Low-Fat Yogurt
    37.2mg (7% DV) in 1 cup (8 fl oz)
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  21. Non-Fat Yogurt
    37.2mg (7% DV) in 1 cup (8 fl oz)
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  22. Buttermilk
    35.8mg (7% DV) in 1 cup
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  23. Low Fat Fruit Yogurt (With Vitamin D)
    34.3mg (6% DV) in 1 cup (8 fl oz)
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  24. Sweetened Condensed Milk
    34mg (6% DV) in 1 fl oz
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  25. Lowfat Greek Yogurt
    30.4mg (6% DV) in 1 container (7 oz)
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  26. Nonfat Chocolate Yogurt
    25.8mg (5% DV) in 1 container (6 oz)
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  27. Nonfat Greek Yogurt
    25.7mg (5% DV) in 1 container
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  28. Nonfat Greek Vanilla Yogurt
    22.8mg (4% DV) in 1 container (5.3 oz)
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  29. Soft Serve Chocolate Ice Cream
    22.4mg (4% DV) in 1/2 cup
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  30. Ricotta Cheese
    21.7mg (4% DV) in 1/2 cup
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  31. Lowfat Greek Strawberry Yogurt
    21mg (4% DV) in 1 container (5.3 oz)
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  32. Nonfat Greek Strawberry Yogurt
    21mg (4% DV) in 1 container (5.3 oz)
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  33. Cottage Cheese (Blended)
    20.8mg (4% DV) in 4 oz
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  34. Nonfat Cottage Cheese
    20.2mg (4% DV) in 4 oz
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  35. Lowfat Ricotta
    20.2mg (4% DV) in 1/2 cup
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  36. Light Whipping Cream
    20.2mg (4% DV) in 1 cup, whipped
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  37. Cottage Cheese (Blended With Fruit)
    19.8mg (4% DV) in 4 oz
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  38. Lowfat Cottage Cheese (2%)
    18.4mg (3% DV) in 4 oz
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  39. Mozzarella Cheese (Non-fat Or Fat Free)
    17.4mg (3% DV) in 1 cup, shredded
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  40. Dried Sweet Whey Powder
    16.9mg (3% DV) in 1 tbsp
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  41. Fatfree Chocolate Milk
    15.6mg (3% DV) in 100 grams
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  42. Grated Parmesan Cheese (Low-sodium)
    15.4mg (3% DV) in 1 cup, grated
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  43. Greek Yogurt (Plain)
    15.1mg (3% DV) in 100 grams
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  44. American Cheese Spread
    12.3mg (2% DV) in 1 slice
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  45. Fat Free Cream Cheese
    11.7mg (2% DV) in 1 tbsp
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  46. Processed Swiss Cheese
    10.3mg (2% DV) in 1 oz
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  47. American Cheese
    10.3mg (2% DV) in 1 oz
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  48. Evaporated Milk
    8mg (1% DV) in 1 fl oz
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  49. Nonfat American Cheese
    7.3mg (1% DV) in 1 serving
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  50. Processed Pimento Cheese
    7.3mg (1% DV) in 1 slice (3/4 oz)
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  51. Ice Cream Cookie Sandwich
    6.6mg (1% DV) in 1 serving
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  52. Dried Whey Powder (Acid)
    6.5mg (1% DV) in 1 tbsp
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  53. Half And Half Cream
    5.6mg (1% DV) in 1 fl oz
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  54. Processed American Cheese (With Vitamin D)
    5.5mg (1% DV) in 1 oz
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  55. Light Cream (Coffe Cream)
    5mg (1% DV) in 1 fl oz
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  56. Heavy Whipping Cream
    5mg (1% DV) in 1 fl oz
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  57. Lowfat Cottage Cheese (1%)
    5mg (1% DV) in 1 oz
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  58. Breast Milk (Human)
    4.9mg (1% DV) in 1 fl oz
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  59. Goat Milk
    4.9mg (1% DV) in 1 fl oz
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  60. Cheddar Cheese
    4.7mg (1% DV) in 1 oz
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  61. Queso Blanco
    4.6mg (1% DV) in 1/4 cup
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  62. Sharp Cheddar Cheese
    4.6mg (1% DV) in 1 slice (1 oz)
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  63. Swiss Cheese
    4.4mg (1% DV) in 1 oz
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  64. Mexican Blend Cheese
    4.4mg (1% DV) in 1/4 cup shredded
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  65. Blue Cheese
    4.4mg (1% DV) in 1 oz
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  66. Brick Cheese
    4.4mg (1% DV) in 1 oz
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  67. Brie Cheese
    4.4mg (1% DV) in 1 oz
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  68. Camambert
    4.4mg (1% DV) in 1 oz
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  69. Colby Cheese
    4.4mg (1% DV) in 1 oz
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  70. Edam Cheese
    4.4mg (1% DV) in 1 oz
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  71. Feta Cheese
    4.4mg (1% DV) in 1 oz
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  72. Fontina Cheese
    4.4mg (1% DV) in 1 oz
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  73. Gouda Cheese
    4.4mg (1% DV) in 1 oz
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  74. Gruyere Cheese
    4.4mg (1% DV) in 1 oz
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  75. Monterey Cheese
    4.4mg (1% DV) in 1 oz
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  76. Mozzarella
    4.4mg (1% DV) in 1 oz
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  77. Mozzarella (Lowfat)
    4.4mg (1% DV) in 1 oz
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  78. Muenster Cheese
    4.4mg (1% DV) in 1 oz
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  79. Grated Parmesan (Hard)
    4.4mg (1% DV) in 1 oz
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  80. Port De Salut Cheese
    4.4mg (1% DV) in 1 oz
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  81. Provolone Cheese
    4.4mg (1% DV) in 1 oz
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  82. Romano Cheese
    4.4mg (1% DV) in 1 oz
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  83. Hard Goat Cheese
    4.4mg (1% DV) in 1 oz
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  84. Soft Goat Cheese
    4.4mg (1% DV) in 1 oz
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  85. Queso Chihuahua
    4.4mg (1% DV) in 1 oz
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  86. Lowfat Cheddar Cheese
    4.4mg (1% DV) in 1 oz
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  87. Low-sodium Cheddar Cheese
    4.4mg (1% DV) in 1 oz
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  88. Cheddar Cheese (Non-fat Or Fat Free)
    4.3mg (1% DV) in 1 serving
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  89. Fatfree Swiss Cheese
    4.3mg (1% DV) in 1 serving
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  90. Mozzarella (Hard)
    4.3mg (1% DV) in 1 oz
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  91. Mozzarella (Hard And Lowfat)
    4mg (1% DV) in 1 oz
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  92. Grated Parmesan
    4mg (1% DV) in 1 oz
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  93. Cream Cheese
    3.9mg (1% DV) in 1 tbsp
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  94. Queso Fresco
    3.8mg (1% DV) in 1/4 cup
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  95. Low Fat Provolone
    3.7mg (1% DV) in 1 oz
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  96. Lowfat Sour Cream
    2.9mg (1% DV) in 1 tbsp
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  97. Ghee (Clarified Butter)
    2.9mg (1% DV) in 1 tbsp
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  98. Limburger Cheese
    2.8mg (1% DV) in 1 cubic inch
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  99. Unsalted Butter
    2.7mg in 1 tbsp
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  100. Cultured Sour Cream
    2.3mg in 1 tbsp
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  101. Low Fat Sour Cream
    2.3mg in 1 tablespoon
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  102. Fat Free Sour Cream
    2.3mg in 1 tablespoon
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  103. Salted Butter
    0.9mg in 1 pat (1 Inch sq, 1/3 Inch high)
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  104. Shredded Parmesan
    0.8mg in 1 tbsp
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  105. Queso Cotija
    0.8mg in 2 tsp
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  106. Egg White Powder
    0.7mg in 1 tbsp
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  107. Whipped Butter (Salted)
    0.7mg in 1 pat (1 Inch sq, 1/3 Inch high)
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  108. Whipped Cream
    0.5mg in 1 tbsp
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  109. Egg Whites (Raw)
    0.4mg in 1 large
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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