16 Foods High in Choline
Why eating choline rich foods is important to your health and 16 foods that are high in choline.
What is choline?
Choline is a nutrient that supports various bodily functions, including cellular growth and metabolism. Our bodies make some choline, but people need to eat choline-rich foods to actually get enough of it.
What are the benefits of choline?
- Improving memory and cognition
- Protecting heart health
- Boosting metabolism
- Reducing the risk of pregnancy complications
- Improving cystic fibrosis symptoms
How much choline do you need?
According to the National Institutes of Health, the following table lists the recommended choline intake based on age, gender, lactation and pregnancy status.
| Age | Male | Female | Pregnancy | Lactation |
| Birth to 6 months | 125 mg/day | 125 mg/day | ||
| 7–12 months | 150 mg/day | 150 mg/day | ||
| 1–3 years | 200 mg/day | 200 mg/day | ||
| 4–8 years | 250 mg/day | 250 mg/day | ||
| 9–13 years | 375 mg/day | 375 mg/day | ||
| 14–18 years | 550 mg/day | 400 mg/day | 450 mg/day | 550 mg/day |
| 19+ years | 550 mg/day | 425 mg/day | 450 mg/day | 550 mg/day |
What foods are high in choline?
1. Whole eggs
Just one large egg contains almost 140 milligrams of choline in its yellow yolk — there's not any choline in the egg whites.
2. Organ meat
Organ meat like liver and kidneys are some of the best sources of choline.
3 ounces (85 grams) of cooked beef liver provides 359 mg.
3. Caviar
Fish roe, or caviar, is an excellent source of choline. Just 3 ounces (85 grams) of mixed-species caviar contains 285 mg.
4. Fish
Seafood, including fish like salmon, tuna, and cod, is a good source of choline. 3 ounces (85 grams) of salmon provide 187 mg.
5. Shiitake mushrooms
One cup (145 grams) of cooked shiitake mushrooms provides 116 mg.
6. Soybeans
One cup (93 grams) of roasted soybeans contains 214 mg.
7. Beef
A 3-ounce (85-gram) serving of cooked beef contains 115 mg.
8. Wheat germ
3 ounces (84 grams) of toasted wheat germ packs 153 mg of choline.
9. Chicken and turkey
Chicken and turkey are good sources of choline, with both providing 72 mg per 3-ounce (85-gram) serving.
10. Cruciferous vegetables
Certain cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts contain choline.
One cup (160 grams) of cooked cauliflower packs 72 mg, while the same amount of cooked Brussels sprouts and broccoli each provide about 30 mg.
11. Almonds
1 ounce (28 grams) of almonds provides your body about 15 mg of choline.
12. Lima beans
For those following a vegan diet, lima beans are one of the best sources of choline.
1-cup (170-gram) serving of cooked immature lima beans contains 75 mg of choline.
13. Red potatoes
1 large (299-gram) red potato contains 57 mg of choline.
14. Kidney beans
One cup (177 grams) of cooked kidney beans provides 54 mg of choline.
15. Quinoa
One cup (185 grams) of cooked quinoa has 43 mg of choline.
16. Cottage cheese
Many dairy products are a good source of choline. One cup (210 grams) of plain cottage cheese contains 39 mg of choline.