Choline can be sourced from a variety of both animal- and plant-based foods, with eggs and shiitake mushrooms (shiitake) being prominent examples. This crucial nutrient plays a vital role in numerous bodily functions such as metabolism, the synthesis of neurotransmitters, and brain development, among others. Although the body produces a small quantity of choline naturally, this is insufficient to meet the body's comprehensive needs, making it essential to obtain adequate amounts through dietary sources.

Adult men and women require approximately 550 mg and 425 mg of choline per day, respectively; however, studies indicate that around 90% of the population in several countries, including the U.S., fails to achieve this recommended intake. The demand for choline significantly increases during pregnancy and breastfeeding, as it is crucial for fetal growth and development. Pregnant individuals should aim for about 450 mg of choline daily, while those who are nursing require around 550 mg.

Despite the importance of this nutrient, many prenatal supplements on the market contain minimal, if any, choline. Therefore, it is imperative for pregnant and breastfeeding individuals to choose high-quality prenatal supplements and incorporate foods rich in choline into their meals. Thankfully, numerous animal- and plant-based sources are available, ensuring that you can easily boost your intake of this essential nutrient. Here’s a list of 16 choline-rich foods to consider.

Meat Sources Abundant in Choline

1. Organ Meats

Organ meats, particularly liver and kidneys, are exceptional sources of choline. For instance, merely 100 grams (3.5 ounces) of cooked beef liver delivers approximately 360 mg, which corresponds to about 65% of the daily value (DV) for this essential nutrient. Beyond choline, organ meats provide a wealth of vitamins and minerals, including iron, vitamin B12, folate, vitamin A, copper, and selenium. Incorporating even a small portion of organ meats into your meals can significantly help to bridge the nutritional gaps concerning vital nutrients like choline.

2. Seafood

Seafood, particularly fish such as salmon, tuna, and cod, serves as a commendable source of choline. For example, a 100-gram (3.5-ounce) serving of salmon offers about 230 mg, fulfilling about 34% of your daily requirements. This connection highlights the fact that some studies have found a correlation between low fish consumption and reduced blood choline levels in various populations. For instance, research involving 222 pregnant women indicated that those who consumed 75 grams or less of fish weekly had lower levels of choline, DHA, and vitamin D, along with diminished blood levels of these nutrients compared to those who consumed 150 grams or more weekly.

3. Caviar

Fish roe, commonly known as caviar, is a remarkable source of choline. A serving of 100 grams (3.5 ounces) of mixed-species caviar contains around 260 mg, equivalent to about 52% of the DV. Moreover, caviar is abundant in omega-3 fatty acids, notably eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both known for their anti-inflammatory properties. Enjoy caviar on crisp crackers or pair it with hard-boiled eggs for a delightful, choline-rich snack.

4. Beef

Beef is not only rich in flavor but also packed with numerous nutrients, including choline. A 100-gram (3.5-ounce) portion of cooked beef contains about 120 mg of choline, satisfying roughly 21% of the DV. Additionally, beef is an excellent source of highly bioavailable protein and iron. For individuals suffering from anemia, which is characterized by having insufficient or dysfunctional red blood cells, consuming beef can aid in increasing blood iron levels and sustaining healthy iron reserves in the body.

5. Poultry: Chicken and Turkey

Incorporating protein-dense foods like chicken and turkey into your diet is crucial for maintaining overall health. These protein-rich options can enhance feelings of fullness between meals, support better blood sugar control, and supply necessary nutrients. Both chicken and turkey are good choline sources, with each providing approximately 70 mg per 100-gram (3.5-ounce) serving, which accounts for around 13% of the DV.

Dairy Foods Rich in Choline

6. Whole Eggs

Whole eggs are among the most exceptional sources of choline, with a single egg providing a significant amount of this essential nutrient. Consuming just two eggs daily can fulfill approximately 61% of the daily value (DV) for choline. The choline concentration in an egg is predominantly found in the yolk. Specifically, there are about 680 mg of choline per 100 grams of egg yolk, while the egg white contains only 1 mg per 100 grams. This indicates the importance of consuming the entire egg to maximize your choline intake. Research suggests that the natural choline present in eggs is more readily absorbed compared to the synthetic forms found in dietary supplements. This enhanced absorption occurs because the choline in eggs is linked to phospholipids, a type of fat that comprises both hydrophilic (water-attracting) and hydrophobic (water-repelling) components, facilitating direct absorption within your digestive system.

7. Cottage Cheese

A variety of dairy products serve as excellent sources of choline, and cottage cheese is a standout option due to its nutritional and protein-rich profile. A single cup (approximately 210 grams) of plain cottage cheese provides about 7% of the DV for choline, making it a valuable addition to your diet. In addition to choline, cottage cheese is also packed with vital nutrients like calcium, selenium, riboflavin, and vitamin B12. For a delicious breakfast or snack, consider enjoying a serving of cottage cheese topped with nutritious chopped almonds and fresh berries, ensuring a delightful boost in choline.

Vegan Foods Rich in Choline

8. Shiitake Mushrooms

Shiitake mushrooms are renowned for their impressive nutritional profile and serve as an excellent source of plant-based choline. A serving of cooked shiitake mushrooms (145 grams) offers about 21% of the daily choline requirement. These mushrooms are also abundant in essential nutrients such as vitamin B5, selenium, and copper. Research highlights that their consumption may positively impact immune health. For instance, a study indicated that including just 5 to 10 grams of shiitake mushrooms daily over four weeks led to a notable reduction in inflammatory markers like C-reactive protein (CRP). Moreover, this research found an increase in the production of crucial immune cells and secretory immunoglobulin A (sIgA), an antibody vital for gut health and overall immunity.

9. Soybeans

Soybeans stand out as a significant source of plant-based choline. A cup of roasted soybeans (93 grams) supplies approximately 39% of the daily value for choline. Beyond choline, soybeans are a fantastic source of plant protein, fiber, manganese, magnesium, zinc, and folate. Consider snacking on roasted soybeans or edamame, the immature version of soybeans, to enhance your choline intake.

10. Wheat Germ

Wheat germ is primarily recognized for its concentrated fiber content, but it also boasts essential nutrients such as vitamin E, manganese, magnesium, zinc, and choline. Just 84 grams (approximately 3 ounces) of toasted wheat germ delivers around 153 mg of choline, fulfilling 28% of the daily value. You can enrich your meals and snacks with wheat germ by adding it to oatmeal, yogurt, or smoothies for an extra choline and fiber boost.

11. Cruciferous Vegetables

Certain cruciferous vegetables, including cauliflower, broccoli, and Brussels sprouts, are also sources of choline. A cup of cooked cauliflower (160 grams) provides roughly 13% of daily choline needs, while an equivalent serving of cooked Brussels sprouts and broccoli each offer about 5%.

Pairing these vegetables with other choline-rich foods like salmon, eggs, chicken, beef, or turkey creates a delicious way to meet your daily choline requirements. For example, enjoying a cup of roasted cauliflower alongside 112 grams (4 ounces) of salmon can almost fulfill 60% of your daily choline needs. Including two whole eggs for breakfast or a protein-rich snack such as cottage cheese can help you reach your choline goals.

12. Almonds

Almonds are popular tree nuts celebrated for various health benefits, including their potential to enhance heart-protective HDL cholesterol levels and improve body composition. They are rich in numerous nutrients, notably vitamin E, protein, fiber, and magnesium. Additionally, almonds represent a plant-based choline source; one ounce (28 grams) of almonds offers about 2.5% of the daily value for this nutrient. While they contain lower amounts of choline compared to other items on this list, incorporating almonds into your diet regularly can still contribute to your overall choline intake.

13. Lima Beans

Interestingly, studies indicate that immature lima beans are among the best plant sources of choline for those adhering to vegan diets. A cup of cooked immature lima beans (170 grams) contains approximately 14% of the daily choline needs. For a choline-rich culinary experience, consider preparing a mushroom and lima bean stew — ensure to use vegetable broth to keep it vegan-friendly.

14. Red Potatoes

Red potatoes are a tasty source of carbohydrates and vital nutrients such as vitamin C, potassium, and choline. A large red potato (approximately 299 grams) contains around 10% of your daily choline requirements. Pairing red potatoes with chicken, fish, or eggs creates a delightful choline-rich meal.

15. Kidney Beans

Kidney beans are nutritious legumes that also serve as a commendable source of choline. A cup of cooked kidney beans (177 grams) provides about 10% of the daily value for this nutrient. Consider cooking a hearty chili with ground chicken and kidney beans by following a slow-cooker recipe for a delicious and choline-packed dish.

16. Quinoa

Quinoa, a trendy gluten-free pseudocereal, is botanically not a cereal but is commonly used as one. It is a good source of many nutrients, including choline. A cup of cooked quinoa (185 grams) contains approximately 8% of the recommended daily intake of choline. Versatile and easy to prepare, quinoa can be paired with various ingredients to create flavorful, choline-rich meals. For instance, a breakfast hash made with eggs, broccoli, and red potatoes can be served over a bed of cooked quinoa for a delightful start to your day.

The Essential Takeaway

Ensuring an adequate intake of choline is crucial for overall health, as this vital nutrient plays a key role in numerous bodily functions, such as the synthesis of neurotransmitters and various metabolic processes. Regrettably, a significant number of individuals, including pregnant and lactating women, often fall short of the recommended choline levels in their diets, leading to insufficient choline status. On a positive note, a wide array of both animal- and plant-based foods are excellent sources of choline. Notable examples include eggs, chicken, organ meats, cruciferous vegetables, and shiitake mushrooms. To guarantee that you are meeting your choline needs, it is advisable to incorporate a diverse range of choline-rich foods into your daily meals, prioritizing those highlighted in this list.