Choline is an essential nutrient grouped with the B-vitamins. Although it is not technically a vitamin, you must get it from your diet to support cellular structure and communication, muscle control, memory and fat metabolism. Choline plays a role in decreasing your risk of cardiovascular disease and some cancers. Although you can get choline from supplements, many common foods are good sources of this nutrient. Adult women need 425 mg of choline daily; men need 550 mg.
Proteins
Pan-fried beef liver contains 355 mg of choline per 3-ounce serving. Chicken liver offers similar amounts. One large egg contains 126 mg, all of which is located in the yolk. Some fish are also sources of the nutrient. In 3 ounces of cooked Atlantic cod, you get 71 mg, and in 3 ounces of salmon, 56 mg. Canned shrimp also provides some choline, with 60 mg per 3 ounces. Beef and pork meat are other sources of choline, with about 70 mg per 3-ounce serving.
Vegetables
A 1-cup serving of cooked Brussels sprouts provides 63 mg of choline, and 1 cup of cooked broccoli provides 62 mg. Cooked edamame, or soybeans, contain 56 mg of choline per 100-g serving, or about ¾ cup.
Wheat Germ
Wheat germ provides 172 mg of choline per cup. One cup of wheat germ contains more than 400 calories and is a very large serving. In a more reasonable ounce of germ, you still get almost 50 mg of choline. Many ready-to-eat cereals, especially those containing bran, are also minor sources of choline.
Milk and Peanut Butter
Although milk and peanut butter contain less choline than meats, liver and some vegetables, they are commonly eaten foods that can be a good source of the nutrient. In 1 cup of skim milk, you get 38 mg of choline. Peanut butter provides 20 mg of choline per 2-tbsp. serving.
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