Choline is an essential nutrient recently classified as a B vitamin. It is needed for maintaining cell structure, proper communication between cells, building neurotransmitters, metabolizing fat and cholesterol and for other biochemical processes, according to the Linus Pauling Institute. There is no recommended daily allowance established, but the Food and Nutrition Board has set suggested adequate intake amounts. These vary from 125mg a day for newborns to 550mg for adolescent and adult males and 400mg for adolescent females and 425mg for adult females.
Animal Products
Foods from animal sources are a primary dietary source of choline. Cow's liver is one of the most choline-rich foods, with 3 oz. containing 355mg, while 3 oz. beef has about 60mg. One large egg's yolk has 126mg choline. Milk provides 38mg per every 8-oz. serving, and other dairy products all contain some choline as well. Most types of seafood contain choline, too. Notable sources include cod, shrimp and salmon, with 3 oz. providing 71mg, 60mg and 56mg, respectively.
Legumes
Soybeans are rich in choline. The food additive lecithin, another source of choline, is derived from soybeans, notes the George Mateljan Foundation website, The World's Healthiest Foods. Soybean-based foods, such as edamame, tofu, tempeh and soy milk, all contain choline. Peanuts and peanut butter also provide choline, with the latter containing 20mg per every 2 tbsp. Choline is found in lentils and other beans as well.
Seeds and Grains
Dietary choline can be obtained from many seeds and whole grains. Wheat germ is particularly rich in the nutrient, with 1 cup providing 172mg, according to the Linus Pauling Institute. Other sources noted by the George Mateljan Foundation include oats, barley, wheat, sesame seeds and flax seeds.
Fruit and Vegetables
Various fruit and vegetables offer some choline. Tomatoes and bananas are both fruit sources. Brussels sprouts and broccoli both have a little more than 60mg per cup, and corn and potatoes also contain choline.
Choline Derived from Additives
Infant formula typically has choline added during processing, notes the "Journal of Nutrition." Choline from lecithin additives is also found in an array of foods. Lecithin is added for many purposes. Some include ensuring thorough mixing of ingredients and proper ingredient distribution, moisture retention, textural enhancements, preventing stickiness and promoting fat binding, explains ingredient production company Archer Daniels Midland. Lecithin additives are commonly found in confections, reduced-fat and regular baked goods, snack products, dairy products, canned foods and instant foods.
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