Top Fruits High in Choline
About Fruits and Choline
Most fruits are fairly low in choline, but some contain more than others.Some of the highest choline fruits include avocado, raspberries, olives, blackberry, orange, kiwi, grapefruit, currants, passion fruit and mango. Other choline rich fruits are honeydew, cantaloupe, nectarine, papaya, rhubarb, cherries, blueberry, strawberries, grapes and pineapple.
We calculated the top fruits for choline by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in choline.
Avocado
In 1 cup, avocado
has
33mg of
choline, or about
8% of daily values for women and
6% for men.
| Choline | |
|---|---|
|
33mg in 1 cup (230g) |
17mg in
200 Calories (120g) |
|
8%
6%
|
4%
3%
|
Complete nutrition for Avocado
Raspberries
1 cup of raspberry
contains
15mg of
choline, or about
4% of daily values for women and
3% for men.
| Choline | |
|---|---|
|
15mg in 1 cup (123g) |
47mg in
200 Calories (385g) |
|
4%
3%
|
11%
9%
|
Complete nutrition for Raspberries
Olives
In 1 cup, olive
has
14mg of
choline, or about
3% for adults.
| Choline | |
|---|---|
|
14mg in 1 cup (134.4g) |
18mg in
200 Calories (172g) |
|
3%
3%
|
4%
3%
|
Complete nutrition for Olives
Blackberry
1 cup of blackberry
contains
12mg of
choline, or about
3% of daily values for women and
2% for men.
| Choline | |
|---|---|
|
12mg in 1 cup (144g) |
40mg in
200 Calories (465g) |
|
3%
2%
|
9%
7%
|
Complete nutrition for Blackberry
Orange
In 1 cup, orange
has
16mg of
choline, or about
4% of daily values for women and
3% for men.
| Choline | |
|---|---|
|
16mg in 1 cup (185g) |
37mg in
200 Calories (435g) |
|
4%
3%
|
9%
7%
|
Complete nutrition for Orange
Kiwi
1 cup of kiwi
contains
14mg of
choline, or about
3% for adults.
| Choline | |
|---|---|
|
14mg in 1 cup (180g) |
26mg in
200 Calories (328g) |
|
3%
3%
|
6%
5%
|
Complete nutrition for Kiwi
Grapefruit
In 1 cup, grapefruit
has
18mg of
choline, or about
4% of daily values for women and
3% for men.
| Choline | |
|---|---|
|
18mg in 1 cup (230g) |
37mg in
200 Calories (476g) |
|
4%
3%
|
9%
7%
|
Complete nutrition for Grapefruit
Currants
1 cup of currant
contains
8.5mg of
choline, or about
2% for adults.
| Choline | |
|---|---|
|
8.5mg in 1 cup (112g) |
27mg in
200 Calories (357g) |
|
2%
2%
|
6%
5%
|
Complete nutrition for Currants
Passion Fruit
In 1 cup, passion fruit
has
18mg of
choline, or about
4% of daily values for women and
3% for men.
| Choline | |
|---|---|
|
18mg in 1 cup (236g) |
16mg in
200 Calories (206g) |
|
4%
3%
|
4%
3%
|
Complete nutrition for Passion Fruit
Mango
1 cup of mango
contains
13mg of
choline, or about
3% of daily values for women and
2% for men.
| Choline | |
|---|---|
|
13mg in 1 cup (165g) |
25mg in
200 Calories (333g) |
|
3%
2%
|
6%
5%
|
Complete nutrition for Mango
Honeydew
In 1 cup, honeydew
has
13mg of
choline, or about
3% of daily values for women and
2% for men.
| Choline | |
|---|---|
|
13mg in 1 cup (170g) |
42mg in
200 Calories (556g) |
|
3%
2%
|
10%
8%
|
Complete nutrition for Honeydew
Cantaloupe
1 melon of cantaloupe
contains
62mg of
choline, or about
15% of daily values for women and
11% for men.
| Choline | |
|---|---|
|
62mg in 1 melon (814g) |
45mg in
200 Calories (588g) |
|
15%
11%
|
11%
8%
|
Complete nutrition for Cantaloupe
Nectarine
1 small
nectarine
has
8mg of
choline, or about
2% of daily values for women and
1% for men.
| Choline | |
|---|---|
|
8mg in 1 small (129g) |
28mg in
200 Calories (455g) |
|
2%
1%
|
7%
5%
|
Complete nutrition for Nectarine
Papaya
1 cup of papaya
contains
8.8mg of
choline, or about
2% for adults.
| Choline | |
|---|---|
|
8.8mg in 1 cup (145g) |
28mg in
200 Calories (465g) |
|
2%
2%
|
7%
5%
|
Complete nutrition for Papaya
Rhubarb
In 1 cup, rhubarb
has
7.4mg of
choline, or about
2% of daily values for women and
1% for men.
| Choline | |
|---|---|
|
7.4mg in 1 cup (122g) |
58mg in
200 Calories (952g) |
|
2%
1%
|
14%
11%
|
Complete nutrition for Rhubarb
Cherries
1 cup of cherry
contains
8.4mg of
choline, or about
2% for adults.
| Choline | |
|---|---|
|
8.4mg in 1 cup (138g) |
19mg in
200 Calories (317g) |
|
2%
2%
|
5%
4%
|
Complete nutrition for Cherries
Blueberry
In 1 cup, blueberry
has
8.9mg of
choline, or about
2% for adults.
| Choline | |
|---|---|
|
8.9mg in 1 cup (148g) |
21mg in
200 Calories (351g) |
|
2%
2%
|
5%
4%
|
Complete nutrition for Blueberry
Strawberries
1 cup of strawberry
contains
8.7mg of
choline, or about
2% for adults.
| Choline | |
|---|---|
|
8.7mg in 1 cup (152g) |
36mg in
200 Calories (625g) |
|
2%
2%
|
8%
6%
|
Complete nutrition for Strawberries
Grapes
In 1 cup, grape
has
8.5mg of
choline, or about
2% for adults.
| Choline | |
|---|---|
|
8.5mg in 1 cup (151g) |
16mg in
200 Calories (290g) |
|
2%
2%
|
4%
3%
|
Complete nutrition for Grapes
Pineapple
1 cup of pineapple
contains
9.1mg of
choline, or about
2% for adults.
| Choline | |
|---|---|
|
9.1mg in 1 cup (165g) |
22mg in
200 Calories (400g) |
|
2%
2%
|
5%
4%
|
Complete nutrition for Pineapple