Last updated: October 11, 2026. Information checked at the time of writing.
Short answer: in Health Canada’s 2026 Canadian Nutrient File, the richest common food is “Beef, kidney, simmered”, at 513 mg per 100 g. The Daily Value used on Canadian labels is 550 mg. The table ranks 30 foods by amount per 100 g and shows the amount in a typical serving.
The ranking
| Rank | Food (CNF) | Serving | Per serving | % DV per serving | Per 100 g |
|---|---|---|---|---|---|
| 1 | Beef, kidney, simmered | 75 g | 385 mg | 70% | 513 mg |
| 2 | Beef, brain, simmered | 75 g | 368 mg | 67% | 491 mg |
| 3 | Fish, caviar, black and red, granular | 15 ml | 79.7 mg | 14% | 491 mg |
| 4 | Beef, liver, pan-fried | 75 g | 314 mg | 57% | 418 mg |
| 5 | Veal, liver, pan-fried | 75 g | 308 mg | 56% | 411 mg |
| 6 | Chicken, liver, all classes, cooked, pan-fried | 75 g | 245 mg | 45% | 327 mg |
| 7 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | 1 large egg | 147 mg | 27% | 294 mg |
| 8 | Beef, heart, simmered | 75 g | 172 mg | 31% | 229 mg |
| 9 | Beef, tongue, simmered | 75 g | 116 mg | 21% | 155 mg |
| 10 | Crustaceans, shrimp, mixed species, boiled or steamed | 75 g | 102 mg | 18% | 135 mg |
| 11 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | 75 g | 97.5 mg | 18% | 130 mg |
| 12 | Beef, chuck, blade roast, boneless, lean, cooked, braised | 75 g | 88.7 mg | 16% | 118 mg |
| 13 | Game meat, bison, roasted | 75 g | 86.1 mg | 16% | 115 mg |
| 14 | Fish, salmon, sockeye (red), baked or broiled | 75 g | 84.5 mg | 15% | 113 mg |
| 15 | Beef, loin, top sirloin steak, boneless, lean, cooked, broiled | 75 g | 84.1 mg | 15% | 112 mg |
| 16 | Mollusks, scallop (bay and sea), cooked, steamed | 75 g | 83.0 mg | 15% | 111 mg |
| 17 | Lamb, Canadian, leg, whole, lean, cooked | 75 g | 78.7 mg | 14% | 105 mg |
| 18 | Chicken, broiler, gizzard, simmered | 75 g | 78.3 mg | 14% | 104 mg |
| 19 | Game meat, deer (venison), ground, cooked, pan-broiled | 75 g | 76.4 mg | 14% | 102 mg |
| 20 | Pork, loin, centre cut (centre chop), bone-in, lean, roasted | 75 g | 73.7 mg | 13% | 98.2 mg |
| 21 | Fish, herring, Atlantic, kippered | 75 g | 71.2 mg | 13% | 95.0 mg |
| 22 | Beef, ground, lean, crumbled, pan-fried | 75 g | 68.5 mg | 12% | 91.4 mg |
| 23 | Fish, salmon, atlantic, farmed, baked or broiled | 75 g | 67.9 mg | 12% | 90.5 mg |
| 24 | Pork, loin, tenderloin, lean, roasted | 75 g | 66.7 mg | 12% | 88.9 mg |
| 25 | Fish, salmon, pink, canned, drained solids with bone | 75 g | 65.8 mg | 12% | 87.8 mg |
| 26 | Pork, ground, lean, pan-fried | 75 g | 64.2 mg | 12% | 85.6 mg |
| 27 | Chicken, broiler, breast, meat, roasted | 75 g | 64.0 mg | 12% | 85.3 mg |
| 28 | Fish, anchovy, european, canned with olive oil, drained solids | 15 g | 12.8 mg | 2% | 85.0 mg |
| 29 | Fish, cod (scrod), Atlantic, baked or broiled | 75 g | 62.8 mg | 11% | 83.7 mg |
| 30 | Fish, herring, Atlantic, baked or broiled | 75 g | 62.5 mg | 11% | 83.3 mg |
Source: Health Canada, Canadian Nutrient File 2026 (14th edition). Amounts per 100 g and per serving as listed by the CNF; servings use CNF measures such as one Canada’s Food Guide serving of meat (75 g).
What to know
- Beef kidney and liver lead the list; eggs are the most common everyday source.
- No plant food made the top 30 in this ranking.
- Some foods have no choline value in the CNF and are left out rather than estimated.
See also: the beef liver guide, the organ meats guide and the best beef liver supplements in Canada.
FAQ
What food has the most choline?
Simmered beef kidney, at about 513 mg per 100 g in the Canadian Nutrient File 2026, then beef brain and beef liver.
How much choline do I need a day?
The Daily Value on Canadian labels is 550 mg.
Are eggs high in choline?
Yes. Eggs are one of the most common choline sources, though organ meats contain more per serving.
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Written by the team at Rise Nutrition, Toronto, Canada’s single-ingredient ancestral nutrition brand. Questions: ray@risenutritions.ca
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