Nutrition Guide: Vitamin B4 (Choline)
Whole foods with the highest amounts of vitamin B4…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Shrimp
Amount: 4 oz (113 g) lg steamed
Vit B4 Choline: 153.54
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Vit B4 Choline: 146.9
Scallops
Amount: 4 oz (113 g) steamed
Vit B4 Choline: 125.53
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Vit B4 Choline: 100.24
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Vit B4 Choline: 96.73
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Vit B4 Choline: 94.57
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Vit B4 Choline: 88
Soybeans
Amount: 1 cup cooked (172 g)
Vit B4 Choline: 81.7
Salmon
Amount: 4 oz (113 g) wild, broiled
Vit B4 Choline: 81.65
Navy Beans
Amount: 1 cup cooked (182 g)
Vit B4 Choline: 81.35
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Vit B4 Choline: 73.82
Collard Greens
Amount: 1 cup cooked (190 g)
Vit B4 Choline: 73
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Vit B4 Choline: 70.19
Lentils
Amount: 1 cup cooked (198 g)
Vit B4 Choline: 64.75
Split Peas
Amount: 1 cup cooked (196 g)
Vit B4 Choline: 64.29
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Vit B4 Choline: 63.34
Broccoli
Amount: 1 cup (156 g)
Vit B4 Choline: 62.6
Lima Beans
Amount: 1 cup (188 g) cooked
Vit B4 Choline: 61.1
Pinto Beans
Amount: 1 cup (171 g)
Vit B4 Choline: 60.4
Kidney Beans
Amount: 1 cup (177 g)
Vit B4 Choline: 54
Swiss Chard
Amount: 1 cup cooked (175 g)
Vit B4 Choline: 50.2
Cauliflower
Amount: 1 cup (124 g)
Vit B4 Choline: 48.5
Asparagus
Amount: 1 cup (180g)
Vit B4 Choline: 47
Quinoa
Amount: 1 cup cooked
Vit B4 Choline: 42.6
Green Peas
Amount: 1 cup (138 g)
Vit B4 Choline: 41
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Vit B4 Choline: 37.24
Spinach
Amount: 1 cup (30g)
Vit B4 Choline: 35.46
Buckwheat
Amount: 1 cup cooked (168 g)
Vit B4 Choline: 33.77
Cabbage
Amount: 1 cup (150 g)
Vit B4 Choline: 32.1
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Vit B4 Choline: 26.68
Sweet Potato
Amount: 1 cup (200 g)
Vit B4 Choline: 26.2
Potatoes
Amount: 1 cup baked (173 g)
Vit B4 Choline: 25.6
Barley
Amount: .33 cup dry (61.3 g)
Vit B4 Choline: 23.65
Corn, Yellow
Amount: 1 cooked (77 g)
Vit B4 Choline: 22.4
Winter Squash
Amount: 1 cup cooked (205 g)
Vit B4 Choline: 21.73
Avocados
Amount: 1 cup, sliced (146g)
Vit B4 Choline: 21.3
Green Beans
Amount: 1 cup (125 g)
Vit B4 Choline: 21.1
Bok Choy
Amount: 1 cup cooked (170 g)
Vit B4 Choline: 20.57
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Vit B4 Choline: 20.3
Millet
Amount: 1 cup cooked (174 g)
Vit B4 Choline: 19.49
Sunflower Seeds
Amount: .25 cup (35 g)
Vit B4 Choline: 19.29
Peanuts
Amount: .25 cup (36.5 g)
Vit B4 Choline: 19.16
Brown Rice
Amount: 1 cup cooked (195 g)
Vit B4 Choline: 17.94
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Vit B4 Choline: 17.45
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Vit B4 Choline: 16.95
Papaya
Amount: 1 medium (276 g)
Vit B4 Choline: 16.84
Mushrooms, Crimini
Amount: 1 cup (72 g)
Vit B4 Choline: 15.9
Raspberries
Amount: 1 cup fresh (123 g)
Vit B4 Choline: 15.13
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Vit B4 Choline: 15
Onions
Amount: 1 cup cooked (210 g)
Vit B4 Choline: 14.28
Summer Squash
Amount: 1 cup cooked (180 g)
Vit B4 Choline: 14.22
Olives, Black
Amount: 1 cup (134 g)
Vit B4 Choline: 13.84
Mangos
Amount: 1 cup (165 g)
Vit B4 Choline: 12.5
Miso
Amount: 1 tbs (17 g)
Vit B4 Choline: 12.41
Cantaloupe
Amount: 1 cup (160 g)
Vit B4 Choline: 12.16
Tomatoes
Amount: 1 cup (180 g)
Vit B4 Choline: 12.1
Almonds
Amount: .25 cup (23 g)
Vit B4 Choline: 11.98
Walnuts
Amount: .25 cup (30 g)
Vit B4 Choline: 11.76
Bananas
Amount: 1 medium (118 g)
Vit B4 Choline: 11.56
Flaxseeds
Amount: 2 tbs ground (14 g)
Vit B4 Choline: 11.02
Oranges
Amount: 1 medium (131 g)
Vit B4 Choline: 11
Carrots
Amount: 1 cup (122 g)
Vit B4 Choline: 10.7
Beets
Amount: 1 cup (170g)
Vit B4 Choline: 10.7
Grapefruit
Amount: .5 medium (128 g)
Vit B4 Choline: 9.86
Romaine Lettuce
Amount: 2 cups (94 g)
Vit B4 Choline: 9.3
Eggplant
Amount: 1 cup cooked (99 g)
Vit B4 Choline: 9.3
Sesame Seeds
Amount: .25 cup dried (36 g)
Vit B4 Choline: 9.22
Pears
Amount: 1 medium (178 g)
Vit B4 Choline: 9.08
Pineapple
Amount: 1 cup (165 g)
Vit B4 Choline: 9.07
Blueberries
Amount: 1 cup (148 g)
Vit B4 Choline: 8.9
Grapes
Amount: 1 cup (151 g)
Vit B4 Choline: 8.46
Strawberries
Amount: 1 cup (144 g)
Vit B4 Choline: 8.2
Oats
Amount: .25 cup uncooked (39 g)
Vit B4 Choline: 6.6
Cucumber
Amount: 1 cup raw (104 g)
Vit B4 Choline: 6.24
Watermelon
Amount: 1 cup (152 g)
Vit B4 Choline: 6.23
Apple
Amount: 1 Medium (182 g)
Vit B4 Choline: 6.19
Celery
Amount: 1 cup raw (101 g)
Vit B4 Choline: 6.16
Cranberries
Amount: 1 cup fresh (100 g)
Vit B4 Choline: 5.5
Kiwifruit
Amount: 1 2" fresh (69 g)
Vit B4 Choline: 5.38
Bell Peppers
Amount: 1 cup (92 g)
Vit B4 Choline: 5.2
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Vit B4 Choline: 4.68
Parsley
Amount: .5 cup (30.4 g)
Vit B4 Choline: 3.9
Lemons & Limes
Amount: .25 cup (61 g)
Vit B4 Choline: 3.1
Basil
Amount: .5 cup (21 g)
Vit B4 Choline: 2.4
Figs
Amount: 1 medium fresh (50 g)
Vit B4 Choline: 2.35
Arugula
Amount: .5 cup (10 g)
Vit B4 Choline: 1.5
Plums & Prunes
Amount: 1 fresh (66 g)
Vit B4 Choline: 1.25
Cilantro
Amount: .5 cup (8 g)
Vit B4 Choline: 1.02
Apricots
Amount: 1 whole (35 g)
Vit B4 Choline: 0.98
Mustard Greens
Amount: 1 cup cooked (140 g)
Vit B4 Choline: 0.56
Kale
Amount: 1 cup (130 g)
Vit B4 Choline: 0.52
Turnip Greens
Amount: 1 cup cooked (144 g)
Vit B4 Choline: 0.43
Tempeh
Amount: 4 oz (113 g)
Vit B4 Choline:
Tofu
Amount: 4 oz (113 g)
Vit B4 Choline:
Cashews
Amount: .25 cup (40 g)
Vit B4 Choline:
Black Beans
Amount: 1 cup cooked
Vit B4 Choline:
Sea Vegetables
Amount: 1 tbs dried (5 g)
Vit B4 Choline:
Fennel
Amount: 1 cup raw (87 g)
Vit B4 Choline:
Leeks
Amount: 1 cup cooked (104 g)
Vit B4 Choline:
Edamame
Amount: 1 cup (155 g)
Vit B4 Choline:
Chia Seeds
Amount: 2 tbs (28 g)
Vit B4 Choline: