USDA-derived rankings
Dairy-free foods high in choline
Choline builds cell membranes and the memory neurotransmitter acetylcholine; egg yolks are its densest everyday source.
Who this is for: Useful if you skip eggs, are pregnant or breastfeeding (needs rise), or eat fully plant-based.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 550 mg a day.
The clear number one
Beef Liver
One serving (85g) gives you 362 mg of choline, around 66% of the daily reference in one go.
See the full nutrition score for beef liverThe ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Beef Liver | 362 mg66% of daily reference | 426 mghigh |
| 2 | Eggs | 294 mg53% of daily reference | 294 mghigh |
| 3 | Egg Yolk | 279 mg51% of daily reference | 820 mghigh |
| 4 | Sirloin Steak | 168 mg31% of daily reference | 112 mgsource |
| 5 | Chicken Breast | 145 mg26% of daily reference | 85 mgsource |
| 6 | Salmon Fillet | 137 mg25% of daily reference | 91 mgsource |
| 7 | Cod | 117 mg21% of daily reference | 84 mgsource |
| 8 | Shrimp / Prawns | 115 mg21% of daily reference | 115 mgsource |
| 9 | Haddock | 111 mg20% of daily reference | 80 mg |
| 10 | Oysters | 111 mg20% of daily reference | 130 mgsource |
| 11 | Roast Chicken | 110 mg20% of daily reference | 79 mg |
| 12 | Lamb Chop | 108 mg20% of daily reference | 108 mgsource |
| 13 | Pork Tenderloin | 107 mg19% of daily reference | 89 mgsource |
| 14 | Halibut | 105 mg19% of daily reference | 75 mg |
| 15 | Trout | 101 mg18% of daily reference | 78 mg |
| 16 | Tuna Steak | 101 mg18% of daily reference | 78 mg |
| 17 | Turkey Breast | 101 mg18% of daily reference | 84 mgsource |
| 18 | Scallops | 100 mg18% of daily reference | 111 mgsource |
| 19 | Pork Chop | 95 mg17% of daily reference | 73 mg |
| 20 | Beef (Mince / Steak) | 93 mg17% of daily reference | 82 mg |
Anything tagged as containing dairy is excluded.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for choline is 550 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.