Top Meats High in Choline

About Meats and Choline

There are quite a number of meats rich in choline, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest choline meats include prosciutto, salmon, pork, turkey, chicken breast, shrimp, crab meat, trout, beef and ham. Other choline rich meats are sausage, spam, chicken, surimi imitation crab and bacon.

We calculated the top meats for choline by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 15 meats highest in choline.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Prosciutto

image of prosciutto

In 1 thin, prosciutto has 9.7mg of choline, or about 2% for adults.
Choline
9.7mg in
1 thin (9.2g)
108mg in
200 Calories (103g)
2%
2%
25%
20%
Complete nutrition for Prosciutto

Salmon (raw)

image of salmon

1 ounce of salmon contains 27mg of choline, or about 6% of daily values for women and 5% for men.
Choline
27mg in
1 ounce (28.333333333333g)
149mg in
200 Calories (157g)
6%
5%
35%
27%
Complete nutrition for Salmon

Pork (ground)

image of pork

In 1 ounce, pork has 25mg of choline, or about 6% of daily values for women and 5% for men.
Choline
25mg in
1 ounce (28.333333333333g)
59mg in
200 Calories (67g)
6%
5%
14%
11%
Complete nutrition for Pork

Turkey (cooked)

image of turkey

1 lb of turkey contains 396mg of choline, or about 93% of daily values for women and 72% for men.
Choline
396mg in
1 lb (453.6g)
92mg in
200 Calories (106g)
93%
72%
22%
17%
Complete nutrition for Turkey

Chicken Breast (cooked)

image of chicken breast

In 1 cup, chicken breast has 119mg of choline, or about 28% of daily values for women and 22% for men.
Choline
119mg in
1 cup (140g)
103mg in
200 Calories (121g)
28%
22%
24%
19%
Complete nutrition for Chicken Breast

Shrimp (raw)

image of shrimp

1 medium shrimp contains 4.9mg of choline, or about 1% for adults.
Choline
4.9mg in
1 medium (6g)
228mg in
200 Calories (282g)
1%
1%
54%
41%
Complete nutrition for Shrimp

Crab Meat

image of crab meat

In 1 cup, crab meat has 109mg of choline, or about 26% of daily values for women and 20% for men.
Choline
109mg in
1 cup (135g)
195mg in
200 Calories (241g)
26%
20%
46%
35%
Complete nutrition for Crab Meat

Trout (cooked)

image of trout

1 small trout contains 90mg of choline, or about 21% of daily values for women and 16% for men.
Choline
90mg in
1 small (113g)
78mg in
200 Calories (98g)
21%
16%
18%
14%
Complete nutrition for Trout

Beef (ground)

image of beef

In 1 ounce, beef has 22mg of choline, or about 5% of daily values for women and 4% for men.
Choline
22mg in
1 ounce (28.333333333333g)
56mg in
200 Calories (72g)
5%
4%
13%
10%
Complete nutrition for Beef

Ham

image of ham

1 ounce of ham contains 20mg of choline, or about 5% of daily values for women and 4% for men.
Choline
20mg in
1 ounce (28.35g)
53mg in
200 Calories (76g)
5%
4%
12%
10%
Complete nutrition for Ham

Sausage (cooked)

image of sausage

In 1 link, sausage has 54mg of choline, or about 13% of daily values for women and 10% for men.
Choline
54mg in
1 link (87g)
38mg in
200 Calories (62g)
13%
10%
9%
7%
Complete nutrition for Sausage

Spam

image of spam

1 ounce of spam contains 17mg of choline, or about 4% of daily values for women and 3% for men.
Choline
17mg in
1 ounce (28g)
42mg in
200 Calories (68g)
4%
3%
10%
8%
Complete nutrition for Spam

Chicken (ground)

image of chicken

In 1 ounce, chicken has 17mg of choline, or about 4% of daily values for women and 3% for men.
Choline
17mg in
1 ounce (28.333333333333g)
62mg in
200 Calories (106g)
4%
3%
15%
11%
Complete nutrition for Chicken

Surimi Imitation Crab

image of surimi imitation crab

1 fl of surimi imitation crab contains 3.7mg of choline, or about 1% for adults.
Choline
3.7mg in
1 fl (28.35g)
27mg in
200 Calories (211g)
1%
1%
6%
5%
Complete nutrition for Surimi Imitation Crab

Bacon (cooked)

image of bacon

In 1 ounce, bacon has 1.8mg of choline, or about 0% for adults.
Choline
1.8mg in
1 ounce (28.333333333333g)
1.4mg in
200 Calories (22g)
0%
0%
0%
0%
Complete nutrition for Bacon


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