Note: fresh water fish

lower in choline than

saltwater fish
Low Choline Below
81/100 g
abalone raw
65/100 g
carp raw
65/100 g
catfish raw-cooked
65-79/100 g
crab blue canned
34/100 g
eels, raw
65/100 g
fish sandwich, fast food, 32.6/100 g
tartar sauce and cheese
fish sticks
36/100 g
halibut cooked dry heat 75.1/100 g
imitation crab
lobster raw-cooked
mackerel, raw
mussels, blue raw
octopus raw-cooked
oysters, canned
roughy orange cooked

13/100 g
70.3-80.9/100 g
67/100 g
65/100 g
65-81/100 g
81/100 g
49/100 g

salmon sockeye
canned, total contents

75/100g

salmon, Atlantic,
farmed, raw

78.5/100 g

salmon, coho, wild,

cooked, dry heat

72/100 g

sardine, canned
sea bass raw
seaweed, agar dried
seaweed, kelp

76/100 g
60.8/100 g
63.3/100 g
12.8/100 g - 1.3/ 2
Tbsp

seaweed, laver
seaweed, spirulina
dried

10.4/100 g
66/100 g

seaweed, spirulina, raw 6.5/100 g

seaweed, wakame raw 13.9/100 g
shark, raw
shrimp - canned
snapper, raw

65/100 g
81/100 g
65/100 g

sole / flounder rawcooked

65-79/100 g

squid raw
swordfish raw-cooked

65/100 g
65-78/100 g

tilapia raw
42.5/100 g
tilapia, cooked, dry heat 51.3/100 g
trout, rainbow, cooked, 77.6/100 g
dry heat
trout, rainbow, raw
trout, raw
tuna bluefin, raw
tuna yellowfin fresh
cooked

65/100 g
65/100 g
65/100 g
77.6/100 g

tuna yellowfin raw

tuna, light or white,
canned in oil or water

65/100 g
29.3/100 g

High Choline Above

81/100 g
Alaskan pollock, cooked 92/100 g
anchovy canned
clams

85/100 g
81/100 g - 130/1 cup
(160 g) - 40.9 g
protein

cod
cod cooked dry heat
cod, cooked dry heat

84/100 g
85/100 g
80/100 g

crayfish raw or cooked

80.9/100 g

fish sticks, meatless

frog's legs raw
haddock cooked
haddock smoked
herring cooked dry heat

96.9/100 g
65/100 g
80/100 g
92.3/100 g
83.3/100 g

herring kippered
mackerel, canned
mackerel, cooked, dry
heat

95/100 g
85/100 g
83.6/100 g

mackerel, salted
101.6/100 g
oysters cooked dry heat 101.1/100 g

oysters raw-cooked
moist heat

65-130/100 g

prawns
roe, fish raw
335.4/100 g
salmon pink canned
88/100 g
salmon sockeye canned 83/100 g
salmon, canned, chum

85/100 g

salmon, chum, dried

231/100 g
salmon, coho, wild, raw 109.4/100 g
salmon, pink, canned,
drained solids

88/100 g

salmon, pink, canned,

total canned contents

87.8/100 g

salmon, pink, cooked

dry heat

113.4/100 g

salmon, pink, raw

salmon, red, canned,
bones removed

94.6/100 g
82/100 g

salmon, red, kippered

88.2/100 g

salmon, smoked,
chinook

89/100 g

salmon, sockeye,
canned, drained solids

82.6/100 g

salmon, sockeye,
cooked, dry heat

112.7/100 g

salmon, sockeye, raw

95/100 g

sardines canned
drained

85/100g - 78.2/1 can

(92 g) - 22.7 g protein

scallops, raw-cooked
(steamed)

65-110.7/100 g

tilapia cooked

83/100 g