Top 10 Foods Highest in Choline

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed. Powered by USDA Nutrition Data.
Top 10 Foods Highest in Choline

Choline is an essential nutrient necessary for a wide range of functions including cellular maintenance, liver function, creating neurotransmitters, and regulating homocysteine metabolism. (1,2)

Due to its role in brain development in the early stages of life, adequate choline levels are particularly essential for pregnant women. (3,4)

While rare, a deficiency in choline often causes an increase in the levels of certain liver enzymes in the blood, which indicates liver damage. Besides the liver, the heart and nervous system are also affected by choline deficiency. (2)

While more research needs to be conducted, preliminary studies suggest that the health benefits of adequate choline intake include a reduced risk of dementia and cancer. (1,5,6)

Note: As with many nutrients, more choline is not always better, and it's possible to get too much. The tolerable upper limits are 1000mg per day for children, 2000mg for teenagers, and 3500mg for adults. (3)

High choline foods include lean chicken, fish, lean pork, eggs, beef, shrimp, beans, low-fat milk, broccoli, and green peas. The daily value (DV) for choline is 550mg per day. (7)

Below is a list of common foods high in choline. For more see the extended list of choline rich foods, and the complete ranking of 200 foods high in choline.

List of Foods High in Choline

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Printable list of high choline foods including lean chicken, fish, lean pork, eggs, beef, shrimp, beans, low-fat milk, broccoli, and green peas.

More Choline Rich Foods

FoodServingCholine
1. Whey Protein Isolate+per 3 scoops (3oz)35% DV
(193.5mg)
2. Roasted Lean Buffalo+per 3oz serving18% DV
(97.6mg)
3. Shiitake Mushrooms+per cup cooked10% DV
(53.4mg)
4. Toasted Wheat Germ+per oz9% DV
(50.7mg)
5. Cauliflower+per cup cooked9% DV
(48.5mg)
6. Fish Roe (Ikura, Caviar)+per tblsp9% DV
(47mg)
7. Oyster Mushrooms+per cup cooked8% DV
(41.9mg)
8. Pickled Beets+per cup6% DV
(34.1mg)
9. Sweet Corn+per cup cooked6% DV
(33.4mg)
10. Flax Seeds+per oz4% DV
(22.4mg)

Choline Requirements By Age and Gender

The adequate intake (AI) for choline ranges from 125mg to 550mg per day. The daily value for choline is 550mg per day. (7)

Life StageAI
Infants
0-6 months old125mg
7-12 months old150mg
Children
1-3 years old200mg
4-8 years old250mg
Males
9-13 years old375mg
14-18 years old550mg
19-50 years old550mg
50+ years old550mg
Females
9-13 years old375mg
14-18 years old400mg
19-50 years old425mg
50+ years old425mg
Pregnancy
14-18 years old450mg
18+ years old450mg
Lactation
14-18 years old550mg
18+ years old550mg
Source: Dietary Reference Intakes for Choline.

High Choline Day Plan with 937mg Choline (170% DV)

A full day built from foods on this list. Calories and choline are computed from USDA data — open it in the meal planner to change servings or save it to My Foods.

Open in Meal Planner

1797 cal · 937mg choline · 143g carbs · 66g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1797 calories coming from 36% protein, 31% carbs, 33% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 44% protein, 38% carbs, 18% fat, and 0% alcohol.

Breakfast 468 cal · 381mg choline

Food Serving Calories Choline
Hard Boiled Eggs 2 × 1 large 155 294mg
Low-Fat Milk 2% 16oz glass 244 80mg
Multi-Grain Toast 1 slice regular 69 7mg

Lunch 538 cal · 254mg choline

Food Serving Calories Choline
Cooked Sockeye Salmon 6oz fillet 265 191mg
Cooked Broccoli (Boiled, Drained) 1 cup chopped 55 63mg
Cooked Brown Rice 1 cup 218 0mg

Dinner 461 cal · 263mg choline

Food Serving Calories Choline
Cooked Lean Chicken Breast 6oz chicken breast 267 199mg
Cooked Navy Beans 1/2 cup 127 41mg
Cooked Green Peas 1/2 cup 67 24mg

Snack 329 cal · 39mg choline

Food Serving Calories Choline
Dry Roasted Pistachio Nuts 1 oz (49 kernels) 162 20mg
Dry Roasted Peanuts 1 oz 167 18mg
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Data Sources and References

  1. [Importance of choline in cognitive function]
  2. Choline: an essential nutrient for public health
  3. Choline: critical role during fetal development and dietary requirements in adults
  4. Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 Days
  5. Is dietary choline intake related to dementia and Alzheimer's disease risks? Results from the Framingham Heart Study
  6. Choline and betaine consumption lowers cancer risk: a meta-analysis of epidemiologic studies
  7. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels