Choline is an important dietary component that helps the body absorb and use fats, particularly those that become part of cell membranes, according to the U.S. Department of Agriculture. The body needs choline to form acetylcholine, a neurotransmitter, or brain chemical messenger, that sends signals across nerve endings. The recommended adequate intake level is a intake value based upon the Institutes of Medicine Food and Nutrition Board specifications. Women require 425 mg of choline daily, and men need 550 mg daily. The best food sources of choline are eggs, meats, soy foods and nuts.
Eggs
Eggs are one of the best food source of choline. While whole eggs are choline-rich, much of this nutrient is concentrated in the yolk of an egg. The U.S. Department of Agriculture lists the choline content of foods per 100 g serving. One large egg is approximately 70 g. A 100 g serving of whole egg, cooked, offers 250 mg of choline, meeting nearly 50 percent of the AI for this nutrient. A 100 g serving of only egg yolk provides over 650 mg of choline. One large egg, about 70 g, provides 126 mg of choline.
Pork, Beef and Fish
Other animal proteins, such as pork and beef, are rich food sources of choline. A 100 g serving, or approximately 3.5 oz., of braised beef liver provides 430 mg of choline. Turkey, veal and chicken liver all provide over 300 mg per 3.5-oz. cooked portion. A 3.5-oz. serving of cured pork or ham with natural juices, pan-broiled and sliced provides 140 mg of choline. The same amount of fresh braised pork shoulder blade provides 110 mg. A 3.5-oz. serving of beef, chuck, top blade steak, grilled, offers 110 mg of choline. All poultry and fish provide some choline, but farmed Atlantic salmon, cooked provides the most; 91 mg per 3.5-oz. serving according to the U.S. Department of Agriculture.
Other Foods
Wheat germ is the grain richest in choline, according to the Linus Pauling Institute for Micronutrient Research. One cup of toasted wheat germ provides 172 mg of choline. Some soy products, such as soy flour and soybeans, are rich in choline. Soy flour, defatted or low-fat, offers 192 mg of choline per cup. One cup of cooked soybeans provides about 81 mg of choline. All nuts and seeds contain some choline but flax seeds, dry-roasted pistachios and oil-roasted cashews are particularly good sources, providing 79, 71 and 61 mg per 100 g serving, respectively, according to the U.S. Department of Agriculture.
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