Choline is a vital nutrient that must be taken in through the diet, as the body can't produce enough of it to maintain health, according to the Linus Pauling Institute at Oregon State University. Choline and chemicals made from it are used in cell membranes and neurotransmitters, to maintain water balance in the kidneys, and to help clean fat and cholesterol out of the liver. Inadequate choline intake may cause liver damage, according to the Linus Pauling Institute at Oregon State University. But that's rare because most people get more than enough choline in the diet to prevent that.
Meat and Fish
A 3 oz. serving of beef liver is one of the richest sources of choline, providing 355mg of the nutrient, according to the Linus Pauling Institute. Beef, shrimp, salmon and cod are also good sources of choline, though they pale in comparison to liver, providing less than 75mg each per 3 oz. serving. A 3 oz. serving is about the size of a deck of playing cards.
Eggs and Dairy
One large egg provides 126mg of choline, making it a good source of the nutrient, according to the Linus Pauling Institute. Milk also provides some choline---about 38mg per 8 oz. glass.
Vegetarian Sources
The richest vegetarian source of choline is toasted wheat germ, which provides 172mg per cup, according to the Linus Pauling Institute. Other sources include Brussels sprouts and broccoli, which both provide a little more than 60mg per 1 cup serving. Two tablespoons of peanut butter contain about 20mg of choline.
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