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Top 5 Common Food Sources of Choline
Looking to get more mg of choline in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of choline, per serving. Overall, there’s few foods that provide half of the daily value of choline per serving, so it’s important to choose a variety of choline rich foods that deliver smaller amounts and sprinkle those throughout the day. Getting enough dietary choline is important since a large collection of studies show that getting nutrients from dietary supplements and multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Choline (mg/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Beef Kidney | 2543 | 3.5 oz / 100 g | 321.6 | 58 |
| 2 | Chicken Egg, Whole | 355 | 100 g / 2 large | 293.8 | 53 |
| 3 | Liver, Average1 | 4192 | 3.5 oz / 100 g | 264.9 | 48 |
| 4 | Giblets, Average2 | 1319 | 3.5 oz / 100 g | 150.3 | 27 |
| 5 | Salmon, Average3 | 712 | 4 oz / 115 g | 122.5 | 22 |
2Giblets, average includes chicken and turkey giblets.
3Salmon, average includes Atlantic (farmed and wild), chinook, chum, coho (farmed and wild), pink, and sockeye salmon.
Want to know more about this important nutrient including what choline does in the body, how much choline we need, what happens if we have low choline levels or if we get too much, and even more awesome food sources of choline? Keep reading to learn all there is to know!
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What Is Choline and What Does It Do?
Choline is a vitamin-like compound often grouped together with B-complex vitamins, and sometimes referred to as vitamin B4. It plays an essential role in building cell membranes as it is a key component of phospholipids. Choline serves as the backbone for a neurotransmitter called acetylcholine, which is the primary neurotransmitter for the parasympathetic nervous system and is involved in heart health, gut motility (the movement of contents through the digestive tract controlled by the coordinated contraction and relaxation of specialized gut muscle tissue), and muscle movement. It’s also involved in nerve impulse transmission, methylation reactions, lipid transport and metabolism, and kidney and liver function and serves as a precursor to another notable compound, betaine. As a result, it has wide-ranging impacts on a number of areas of human health—including liver health (prevention of non-alcoholic fatty liver disease), cardiovascular health, cancer risk, reproductive health, neurological health (cognitive function, dementia, Alzheimer’s disease), early brain development, and more! Adequate intake during pregnancy can help reduce risk of neural tube defects.
Choline Deficiency
It is estimated that about 90% of the American population have insufficient choline intake.
Groups At Risk
Those at higher risk of choline deficiency include individuals:
- with certain genetic alterations such as polymorphisms of the PEMT gene,
- with defects in the choline transporter-like protein 1,
- who consume high amounts of alcohol, and
- engaging in frequent high-intensity exercise.
Learn more here.
Symptoms of Deficiency
Choline deficiency can result in nonalcoholic fatty liver disease, liver damage, muscle damage, fatigue, organ dysfunction, kidney necrosis, DNA damage, elevated homocysteine levels, and neurological issues like impaired brain function and memory. In pregnant women, it can cause neural tube defects in the fetus. Premenopausal women are less susceptible to choline deficiency due to estrogen-induced PEMT enzyme activity, which increases the body’s synthesis of phosphatidylcholine.
Learn more here.
Problems From Too Much Choline
Excessive choline intake (over 7,500 mg daily) can cause adverse effects, including fishy body odor, low blood pressure, sweating, gastrointestinal distress, nausea, and vomiting. Potential links to increased risks of cardiovascular diseases and prostate cancer have also been suggested, though further research is needed. To minimize toxicity risks, the tolerable upper intake level for choline is set at 3,500 mg daily.
Learn more here.
How Much Choline Do We Need?
The following table summarizes the current recommended intake for choline, based on age, gender, or situation. In some cases, higher intakes may be necessary to support optimal health. For instance, adequate intake during pregnancy and when breastfeeding is important though prenatal supplements typically contain little choline.
It’s also important to note that choline metabolism is interconnected with other nutrients including vitamin B9 (folate), vitamin B12, and methionine. Learn more here.
| 0 – 6 months | |||||
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Choline
Good food sources of choline include eggs, where choline is concentrated in the yolks (a serving of egg yolk delivers 820.2 mg of choline whereas a serving of egg white delivers 1.1 mg of choline), poultry, fish, fish eggs, meat (especially liver), and dairy products, whereas plant-based options include cruciferous vegetables (like broccoli, cauliflower, and Brussels sprouts), peanuts, soybeans, and certain legumes, nuts, seeds, and whole grains.
Best Food Sources of Choline
The following foods have high concentrations of choline, containing at least 50% DV per serving, making them our best food sources of this valuable nutrient!
Good Food Sources of Choline
The following foods are also excellent or good sources of choline, containing at least 10% DV (and up to 50% DV) per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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Foods High in Vitamin A
