Foods High in Choline
Daily value: 550 mg/day
Choline is an essential nutrient most people have never heard of — yet 90% of Americans don't get enough. It's critical for brain development, liver function, and neurotransmitter synthesis. Adults need 425–550 mg/day. Eggs are the standout star, delivering more choline per calorie than almost any other food.
Top 87 Foods High in Choline
Beef Liver
3 oz (85g)
362 mg of choline per serving
Eggs
2 large eggs (100g)
294 mg of choline per serving
Chicken Breast
4 oz (113g)
125 mg of choline per serving
Lamb
4 oz (113g)
106 mg of choline per serving
Pork Tenderloin
4 oz (113g)
100 mg of choline per serving
Beef (lean)
4 oz (113g)
93 mg of choline per serving
Cod
4 oz (113g)
95 mg of choline per serving
Edamame
1 cup shelled (155g)
87 mg of choline per serving
Turkey Breast
4 oz (113g)
79 mg of choline per serving
Chickpeas
1 cup cooked (164g)
70 mg of choline per serving
Collard Greens
1 cup cooked (190g)
73 mg of choline per serving
Crab
3 oz (85g)
69 mg of choline per serving
Herring
3 oz (85g)
71 mg of choline per serving
Sardines
1 can (92g)
69 mg of choline per serving
Lentils
1 cup cooked (198g)
65 mg of choline per serving
Split Peas
1 cup cooked (196g)
64 mg of choline per serving
Broccoli
1 cup cooked (156g)
63 mg of choline per serving
Brussels Sprouts
1 cup cooked (156g)
63 mg of choline per serving
White Beans
1 cup cooked (179g)
63 mg of choline per serving
Black Beans
1 cup cooked (172g)
56 mg of choline per serving
Kidney Beans
1 cup cooked (177g)
54 mg of choline per serving
Lima Beans
1 cup cooked (170g)
55 mg of choline per serving
Asparagus
1 cup cooked (180g)
47 mg of choline per serving
Cauliflower
1 cup cooked (124g)
48 mg of choline per serving
Green Peas
1 cup cooked (160g)
48 mg of choline per serving
Swiss Chard
1 cup cooked (175g)
50 mg of choline per serving
Canned Tuna
1 can drained (142g)
42 mg of choline per serving
Sweet Corn
1 cup kernels (154g)
45 mg of choline per serving
Quinoa
1 cup cooked (185g)
43 mg of choline per serving
Anchovies
1 can (45g)
38 mg of choline per serving
Artichoke
1 medium cooked (120g)
41 mg of choline per serving
Cottage Cheese
1 cup (226g)
37 mg of choline per serving
Kefir
1 cup (243g)
37 mg of choline per serving
Buckwheat
1 cup cooked (168g)
34 mg of choline per serving
Milk (whole)
1 cup (244ml)
35 mg of choline per serving
Spinach
1 cup cooked (180g)
35 mg of choline per serving
Cabbage
1 cup cooked (150g)
30 mg of choline per serving
Potato
1 medium (173g)
26 mg of choline per serving
Barley
1 cup cooked (157g)
21 mg of choline per serving
Canned Pumpkin
1 cup (245g)
24 mg of choline per serving
Kimchi
1 cup (150g)
23 mg of choline per serving
Peanut Butter
2 tbsp (32g)
20 mg of choline per serving
Ricotta
½ cup (124g)
20 mg of choline per serving
Sweet Potato
1 medium (150g)
20 mg of choline per serving
Almonds
¼ cup (35g)
18 mg of choline per serving
Bone Broth (Beef)
1 cup (240ml)
15 mg of choline per serving
Millet
1 cup cooked (174g)
19 mg of choline per serving
Oats
½ cup dry (40g)
16 mg of choline per serving
Pumpkin Seeds
¼ cup (30g)
19 mg of choline per serving
Sauerkraut
1 cup (142g)
15 mg of choline per serving
Sugar Snap Peas
1 cup (98g)
17 mg of choline per serving
Sunflower Seeds
¼ cup (35g)
19 mg of choline per serving
Avocado
½ medium (68g)
9.7 mg of choline per serving
Banana
1 medium (118g)
12 mg of choline per serving
Beets
1 cup cooked (170g)
11 mg of choline per serving
Blueberries
1 cup (148g)
8.9 mg of choline per serving
Cantaloupe
1 cup cubed (160g)
12 mg of choline per serving
Carrots
1 cup chopped (128g)
11 mg of choline per serving
Ground Flaxseed
2 tbsp (14g)
11 mg of choline per serving
Guava
1 cup (165g)
13 mg of choline per serving
Kiwi
2 medium (150g)
12 mg of choline per serving
Mango
1 cup sliced (165g)
13 mg of choline per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
12 mg of choline per serving
Nutritional Yeast
2 tbsp (16g)
10 mg of choline per serving
Orange
1 medium (131g)
11 mg of choline per serving
Papaya
1 cup cubed (145g)
8.8 mg of choline per serving
Pecans
1 oz (28g)
11 mg of choline per serving
Pineapple
1 cup chunks (165g)
9.1 mg of choline per serving
Pomegranate
1 cup arils (174g)
13 mg of choline per serving
Strawberries
1 cup (152g)
8.7 mg of choline per serving
Tomatoes
1 cup chopped (180g)
12 mg of choline per serving
Walnuts
¼ cup (30g)
12 mg of choline per serving
Zucchini
1 cup sliced (113g)
11 mg of choline per serving
Red Bell Pepper
1 medium (119g)
6.7 mg of choline per serving
Brazil Nuts
3 nuts (15g)
4.3 mg of choline per serving
Cheddar Cheese
1.5 oz (42g)
6.9 mg of choline per serving
Coconut (Dried/Shredded)
¼ cup (20g)
4.4 mg of choline per serving
Medjool Dates
2 dates (48g)
4.8 mg of choline per serving
Dried Apricots
¼ cup (33g)
4.6 mg of choline per serving
Dried Figs
¼ cup (50g)
7.9 mg of choline per serving
Mozzarella
1.5 oz (42g)
6.5 mg of choline per serving
Parmesan Cheese
1 oz (28g)
4.3 mg of choline per serving
Prunes (Dried Plums)
¼ cup (44g)
4.4 mg of choline per serving
Spirulina
1 tbsp (7g)
4.6 mg of choline per serving
Tahini (Sesame Paste)
2 tbsp (30g)
7.7 mg of choline per serving
Watercress
2 cups raw (68g)
6.1 mg of choline per serving
Watermelon
1 cup diced (152g)
6.2 mg of choline per serving
Budget Rankings: Choline
Foods ranked by cost per % Daily Value — cheapest sources first.
Beef Liver
66% DV · $3/week
Eggs
53% DV · $4/week
Chickpeas
13% DV · $1.5/week
Lentils
12% DV · $1.5/week
White Beans
11% DV · $1.5/week
Black Beans
10% DV · $1.5/week
Sweet Corn
8% DV · $1.5/week
Edamame
16% DV · $3/week
Collard Greens
13% DV · $2.5/week
Chicken Breast
23% DV · $5/week
Beef Liver provides 66% DV for $3/week (~$13/month) — plus all its other nutrients.
Goals That Need Choline
Compare Top Choline Sources
Why Choline Matters
🧠 Brain Development
Choline is a precursor to acetylcholine, the key neurotransmitter for memory and learning. Fetal brain development is especially sensitive to maternal choline intake.
Source: Advances in Nutrition, 2016
🫀 Liver Health
Choline is required to produce VLDL lipoproteins that export fat from the liver. Deficiency causes non-alcoholic fatty liver disease (NAFLD).
🧬 Cell Membrane Integrity
Phosphatidylcholine, the most abundant phospholipid in cell membranes, is made from dietary choline and is essential for cell structure.
Source: NIH ODS — Choline
⚡ How to Maximize Choline Absorption
- •Whole eggs are the most practical choline source — the yolk contains nearly all the choline, so don't discard it.
- •Choline absorption is generally efficient (>90%), but gut bacteria can convert some to trimethylamine (TMA), which the liver oxidizes to TMAO — a compound linked to cardiovascular risk in some studies.
- •Lecithin (phosphatidylcholine) supplements are an alternative choline source, though food sources are preferred.
- •Betaine (from beets, spinach, quinoa) can spare some choline requirements by providing methyl groups for homocysteine metabolism.
- •Choline needs increase significantly during pregnancy (450 mg/day) and lactation (550 mg/day) for fetal brain development.
⚠️ Choline Deficiency: Signs & Risk Factors
Who's at Risk?
Pregnant and breastfeeding women (needs dramatically increase), vegans and vegetarians (eggs/liver are top sources), people with MTHFR genetic variants, postmenopausal women (estrogen affects choline synthesis), and endurance athletes.
Symptoms to Watch For
Muscle damage, liver damage (elevated ALT/AST enzymes), fatty liver disease (NAFLD), and cognitive dysfunction. Choline deficiency during pregnancy is associated with neural tube defects and impaired cognitive development in offspring.
Testing & Diagnosis
There's no routine clinical test for choline status. Plasma choline levels exist but aren't widely used. Elevated liver enzymes and fatty liver on imaging may indicate deficiency.
🚫 Common Choline Myths — Debunked
Myth: Eggs are unhealthy because of cholesterol — I should eat fewer.
Reality: Dietary cholesterol has minimal impact on blood cholesterol for most people. Eggs are the most practical choline source available and are considered safe (1–3/day) by current guidelines.
Myth: Most people get enough choline from diet.
Reality: 90% of Americans don't meet adequate intake levels. Choline was only recognized as essential in 1998 and isn't on nutrition labels — so it flies under the radar.
Myth: Choline supplements are just as good as food sources.
Reality: High-dose choline supplements may increase TMAO (a cardiovascular risk marker) more than food sources. Eggs and liver deliver choline with beneficial nutrients that modulate this effect.
📅 Sample Daily Menu to Hit Your Choline Target
Total: This menu provides approximately 100%+ of your daily choline needs from whole foods.
Choline-Rich Eggs & Liver Breakfast
This breakfast provides 650+ mg of choline — exceeding your entire daily needs.
Ingredients
- 🥚 3 eggs — 441 mg choline (80% DV)
- 🫀 2 oz chicken liver — 178 mg choline (32% DV)
- 🥬 1 cup spinach
- 🧄 Garlic and herbs
- 🫚 Olive oil for cooking
Preparation
- Quickly sear chicken liver over high heat 2–3 minutes per side; don't overcook.
- Remove liver; sauté spinach and garlic in the same pan.
- Scramble eggs in butter until just set.
- Plate together with fresh herbs and hot sauce.
Pro tip: If liver isn't your thing, 3 whole eggs per day provides 441 mg of choline — the single most practical daily choline source.
Why Food Beats Choline Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance choline absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Choline
Why haven't I heard of choline before?
The Institute of Medicine only established adequate intake levels for choline in 1998. It's not included in basic nutrition labeling in many countries, leading to widespread underconsumption.
Is eating eggs every day safe?
Current evidence shows dietary cholesterol from eggs has minimal impact on blood cholesterol for most people. Eating 1–3 eggs per day is considered safe and beneficial.
Are there plant sources of choline?
Edamame (87 mg/cup), quinoa (43 mg/cup), broccoli, and kidney beans have moderate choline. However, plant sources generally provide far less than animal sources like eggs and liver.
Who is most at risk of choline deficiency?
Pregnant women (needs increase to 930 mg/day for breastfeeding), vegans, people with MTHFR genetic variants, and heavy exercisers have higher needs and greater deficiency risk.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.