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Choline-rich foods and recipe ideas

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 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 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

Food Data Central


About the Author:
Debbie Moon is the founder of Genetic Lifehacks. Fascinated by the connections between genes, diet, and health, her goal is to help you understand how to apply genetics to your diet and lifestyle decisions. Debbie has a BS in engineering from Colorado School of Mines and an MSc in biological sciences from Clemson University. Debbie combines an engineering mindset with a biological systems approach to help you understand how genetic differences impact your optimal health.