Choline is an essential nutrient that our bodies need for making neurotransmitters, making and transporting lipids, cell communication and more. The adequate intake levels for choline are 425 to 550 mg per day for healthy adults and 200 to 375 mg per day for children, according to the Linus Pauling Institute. Although our bodies make small amounts of choline, major sources for this nutrient come from a variety of foods, including different types of fruits.
Berries
Among berries, raspberries are your best choice for choline. Raspberries contain 12.3 mg of choline per 100 g of the fruit. Raw grapes, either red or green, contain 5.6 mg, raisins contain 11.1 mg, but grape juice contains only 3.2 mg of choline per 100 g of fruit. Other berries also contain choline. Blackberries have 8.6 mg of choline per 100 g, blueberries 6.1 mg, cranberries 5.4 mg, strawberries 5.7 mg and kiwis 7.7 mg.
Citrus Fruits
The choline content in citrus fruits varies, but you would get more choline if you drink orange juice than if you eat the fruit. Frozen orange juice concentrate contains 20 mg of choline per 100 g of juice. Compare this with 100 g of raw orange, which only has 8.4 mg of choline. Clementines have 14 mg of choline, tangerines 10.4 mg, cantaloupes 7.5 mg and grapefruits 7.6 mg per 100 g of fruit.
Tree Fruits
Of the tree fruits, figs contain the highest levels of choline at 15.9 mg per 100 g of fruit. Apricots are also choline-rich at 13.9 mg. Plums contain 10 mg of choline per 100 g, peaches have 6.1 mg, pears have 5.1 mg, but apples have only 3.4 mg of choline per 100 g of fruit.
Tropical Fruits
Of the tropical fruits, avocados are choline-rich, as they contain 14.1 mg of the nutrient per 100 g of fruit. Bananas have 9.7 mg, while dates have 6.3 mg. Pineapples have 5.7 mg of choline per 100 g of fruit.
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