Top Food Sources of Choline

It's extremely important that you receive at least 550mg of choline a day. Choline is the essential nutrient responsible for brain development, cognitive function and prevention of devastating diseases associated with memory loss. Choline also is a precursor for Acetylcholine, which is a neurotransmitter responsible for how well your brain works. Choline is vital for maintaining cellular health, as well as for physical health benefits, such as transporting fats away from the liver.

Unfortunately, it's nearly impossible to get the daily amount of choline through diet alone. The daily maximum recommended value for choline is 3,000mg, so you can take choline supplements as well as eat choline-rich foods.

Beef Liver: Beef liver is the king of choline. 5oz contains 420mg of choline. Beef liver has been decreasing in popularity for decades in the American diet, along with other organ-meats.

Eggs: Eggs are touted as the best food source of choline because of their popularity and versatility. Eggs are the easiest way to get choline into your diet on a day-to-day basis. One egg yolk contains 120mg of choline. Egg whites do not count; the choline is only in the yolk. You must eat several eggs a day in order to get to the 550mg daily minimum. 

Shrimp and Scallops: These seafood favorites are a great source of choline as well. 4oz yields about 120-150mg of choline.

Chicken and Turkey: These two land favorites contain about 90mg of choline per 4oz.

Cauliflower, Asparagus, Broccoli: These three popular side dishes contain choline as well, with about 30-50mg per cup.

Leafy greens: Spinach, Bok choy, collards, swiss chard and related leafy greens can get you anywhere from 6-15mg per cup.

As you can see, ensuring that you receive 550mg of choline a day through diet is possible, but it is not easy. For the modern American family, it's nearly impossible. That's why 90% of the population is choline-deficient. Especially since the popularity of eating organ meats (such as beef liver) have drastically declined. 


  • My grandmother cooked organ meats everyday. My own children wouldn’t touch that. Or eggs.

    Mrs Mom
  • I’ll start eating 5 eggs a day then

  • my mom always told me to eat my spinach because it has choline. i wish i could have told her it only had 3% of my daily value so NO.

  • this is exactly why i take choline supplements. this is not the vitamin you want to be deficient in. as soon as mine are done i am joining the subscription. just told my dr about this hes a big educator of choline. thanks for spreading the word.

  • Didnt know that it was in food.


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