We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more

28 Foods With Free Choline - Care Omnia Nutrition

Image of Pan-Fried Chorizo (Pork Sausage, Link Or Ground) that contains free choline
Chorizo contains free choline

Free choline is a member of the Choline family, it belongs to the choline phospholipids.

There are several different cholines.

But one of the most common sources of choline in foods are free choline.

You find free choline-rich foods in:

You can find a more detailed list of foods that contain free choline below.

Want to learn more about free choline?

Then we recommend you check out our article named What Is Free Choline & What Foods Can I Find It In?

You can also search for a specific food or nutrient through our Search Page.

Ranked List Of 28 Foods With Free Choline

Below you'll find a list of the top 28 foods that contain free choline. It's ranked from the food with the most amount to the food with the least amount.

For ease of use, we've grouped together all foods that share the same rank.

By clicking on a food you'll get a list of all the nutrient content of that food.

Foods Ranked 1 - 20 With Free Choline

Click on a food to explore all of the nutrients it contains.

RankFoods with Free Cholineper 100gper Oz
1
(Pork Sausage, Link Or Ground)
42.7 mg12.1 mg
2
(Commercial)
22.3 mg6.3 mg
3
(Bean Pupusas, Latino Restaurant)
21.9 mg6.2 mg
4
(Commercially Prepared)
16.3 mg4.6 mg
58 mg2.3 mg
6
(Dry Roasted, With Salt Added, Seeds)
6.9 mg2 mg
75.9 mg1.7 mg
8
(Breaded, Par Fried, Heated In Oven)
4.9 mg1.4 mg
9
(Dry Roasted, With Salt Added, Nuts)
4.3 mg1.2 mg
10
(Chinese Restaurant)
3.5 mg992.2 µg
113.3 mg935.5 µg
12Two foods with the same rank/nutrient values3.1 mg878.8 µg
(With Added Vitamin A & Vitamin D, Fluid, Reduced Fat, 2% Milkfat)
(With Added Vitamin A & Vitamin D, Fluid, Fat Free Or Skim)
13Two foods with the same rank/nutrient values3 mg850.5 µg
(With Added Vitamin A & Vitamin D, Fluid, 1% Milkfat)
(With Added Vitamin D, 3.25% Milkfat)
14Two foods with the same rank/nutrient values2.6 mg737.1 µg
(Pasteurized Process, American, Fortified With Vitamin D)
152.3 mg652 µg
16
(Plain, Nonfat, Includes USDA Food Distr. Program)
2.2 mg623.7 µg
17
(Cheese, Low Moisture, Part-Skim)
2.1 mg595.3 µg
181.7 mg481.9 µg
19
(Breakfast Links, Mild)
1.6 mg453.6 µg
20
(Without Meat, Chinese Restaurant)
1.5 mg425.2 µg
fig 1. Foods with free choline rank 1 to 20

Free Choline supplements available online

Here's a few supplements available through Amazon that contain free choline. Please click on the image or the link below for further details (#ad).

Foods Ranked 21 - 24 With Free Choline

Click on a food to explore all of the nutrients it contains.

RankFoods with Free Cholineper 100gper Oz
21
(Queso Seco)
1.2 mg340.2 µg
22
(Beef Loin, Grade: Choice, Lip-On, Boneless, Meat Only, Trimmed To 1/8" Fat)
700 µg198.4 µg
23Two foods with the same rank/nutrient values600 µg170.1 µg
(Stuffed With Pimiento)
24
(Beef Round, Grade: Select, Boneless, Meat Only, Trimmed To 0" Fat)
300 µg85 µg
fig 2. Foods with free choline rank 21 to 24

Didn't find the food you were looking for?

You can try searching for it using our search page.

Free Choline Supplements Available Online

Here's a few supplements available through Amazon that contain free choline. Please click on the image or the link below for further details (#ad).

Foods In Different Categories With Free Choline

The food categories below have foods that contain free choline.

Select a category to show a ranked list of all the foods in that category with free choline.

Food CategoriesNumber of foods
in category
Dairy and Egg Products11
fig 3. Food categories with foods that contain Free Choline

Sara Niemelä

co-founder Care Omnia, Head Content Creator

Author Image of Sara Niemelä

Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.

I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.