Choline: it’s not a nutrient you’ll necessarily see splashed across trendy health headlines or even highlighted on a nutrition facts label. Nevertheless, choline is an essential nutrient that certainly deserves our attention.
From the promotion of heart and liver health to the formation of neurotransmitters, choline has many important roles to play in our bodies.
Unfortunately, many Americans don’t get the recommended 425-550 mg of choline per day in their normal diet. This can be further exacerbated by certain genetic variants that reduce the body’s ability to produce or convert choline.
Related article: Check your choline-related genes
Anyone looking to increase their choline intake is in luck! There are a number of food sources of choline that are easily incorporated into your diet. Check out the recipes at the end of this article for inspiration!
Foods high in choline
| Food | Serving Size | Choline (mg) | % Daily Value |
| Beef liver | 3 oz | 356 | 65 |
| Salmon, sockeye | 3 oz | 187 | 34 |
| Egg | 1 large | 147 | 27 |
| Soy Beans | ½ cup | 107 | 19 |
| Shiitake Mushrooms, cooked | 100 g | 80 | 15 |
| Chicken breast | 3 oz | 72 | 13 |
| Cauliflower | 1 cup | 72 | 13 |
| Turkey breast | 3 oz | 72 | 13 |
| Ground Beef | 3 oz | 72 | 13 |
| Cod, Atlantic | 3 oz | 71 | 13 |
| Shrimp | 3 oz | 69 | 13 |
| Pork Chops | 4 oz | 63 | 11 |
| Quinoa | ½ cup | 60 | 11 |
| Red potatoes | 1 potato | 57 | 10 |
| Wheat germ | 1 oz | 51 | 9 |
| Milk, 2% | 1 cup | 45 | 8 |
| Kidney Beans, canned | ½ cup | 45 | 8 |
| Broccoli | 1 cup | 30 | 5 |
As I previously mentioned, choline isn’t listed on all nutrition fact breakdowns. However, Self NutritionData search or NutritionValue.org are helpful resources to find more foods rich in choline.
Recipe Ideas for Choline-rich Foods:
Looking for inspiration? These choline-rich recipes are a delicious way to increase your choline intake.
Salmon Bowl:
This healthy Salmon Quinoa Bowl from Self.com is an excellent source of choline.
Excellent source of choline – 267 mg – 49% DV/serving
Smashed potatoes recipe:
For a yummy side dish, try these Smashed Red Potatoes from Domestic Superhero.
Excellent source of choline – 171 mg – 31% DV/serving
Quiche with Goat Cheese Recipe:
Sally’s baking addiction’s Goat Cheese Spinach & Sundried Tomato Quiche provides an excellent source of choline for breakfast, lunch, or dinner.
Excellent source of choline – 158 mg – 29% DV/serving
Mediterranean Fish:
Try this delicious, Mediterranean-style Baked Cod with Lemon and Garlic to get some choline when you’re craving seafood.
Excellent Source of choline – 113.6mg – 21% DV/serving
Side items with choline:
Cookie and Kate’s recipe offers a variety of preparation options that make her Roasted Cauliflower (Four Ways!) a perfect choline-rich addition to your meal.
Good source of choline – 83mg – 15% DV/serving
More information:
Choline-Fact Sheet for Health Professionals
Choline: An Essential Nutrient for Public Health