Choline, an essential nutrient, belongs to the B vitamin family. Choline enables proper functioning of the cell membranes, contributes to communication between the nerves and the muscles, reduces inflammation, and helps the body transport nutrients and waste products throughout the body. Consume dietary sources of choline to meet your Daily Recommended Intake (550mg for adult males and and 450mg for adult females).
Dairy
One large egg contains 115.6mg of choline, while 1 oz. of cheddar cheese contains 4.7mg. One cup of skim milk contains 37.2mg, and 1 cup of low-fat cottage cheese contains 36.8mg of choline. One cup of nonfat yogurt contains 40.2mg of choline, and 1 cup of part skim ricotta cheese contains 40.1mg. One cup of condensed, sweetened and canned milk contains 272.6mg, while 1 oz. of American cheese contains 10.3mg of choline.
Meat and Seafood
Two slices of extra lean ham contain 35.4mg of choline, while half of a chicken breast contains 73.4mg. One chicken liver contains 56.5mg, and 3 oz. of corned beef (canned) contains 75.9mg of choline. A 3 oz. serving of canned tuna contains 24.9mg, while 3 oz. of salmon has 75.7 mg of choline. Three ounces of 75 percent lean ground beef contains 67.4mg of choline.
Beans
One cup of baked beans contains 80mg of choline while 1 cup of canned kidney beans contains 78.1mg. One cup of pinto beans contains 60.4mg and 1 cup of garbanzo beans contains 78.2mg of choline. One cup of Lima beans contains 67mg of choline.
Grains
One cup of raw pearled barley contains 75.6mg of choline, while 1 slice of whole wheat or multigrain bread contains 6.9mg of choline. One cup of buckwheat flour contains 65mg, and 1 cup of couscous contains 5.2mg of choline.
Fruits
One apple contains 4.7mg of choline, and 1 oz. of avocado contains 4mg. One banana contains 11.6mg, and half of a grapefruit has 9.1mg of choline. One cup of blueberries contains 8.7mg of choline, while 1 cup of dates contains 11.2mg. One cup of grapes contains 9mg of choline.
Vetetables
One cup of artichokes contains 57.8mg of choline, while 1 cup of frozen asparagus contains 37.6mg. One cup of beets contains 10.7mg while 1 cup of cooked broccoli contains 62.6mg of choline. One cup of cooked Brussels sprouts contains 63.3mg of choline, and 1 cup of boiled cabbage contains 30.5mg. One cup of boiled cauliflower contains 60.3mg, while 1 cup of corn contains 52mg of choline.
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