Foods Rich in Choline

Fresh salmon. macro
Salmon is rich in choline. (Image: anna liebiedieva/iStock/Getty Images)

Choline is a nutrient essential for healthy cells and for neurotransmitters involved in memory function and muscle control, as explained by the Linus Pauling Institute at Oregon State University. People's bodies create small amounts of choline, but they must also consume it in their diets. The Food and Nutrition Board of the Institute of Medicine of the National Academies recommends that men consume 550 milligrams per day, and women consume 425 milligrams daily.

Meat and Seafood

chicken salad
Meat and seafood are rich in choline. (Image: Liv Friis-Larsen/iStock/Getty Images)

Meat and seafood are rich in choline, as noted by the LPI. Three ounces of beef liver, for instance, contains about 350 milligrams of choline. A similar amount of chicken or turkey liver contains between 220 to 320 milligrams of choline. Three-ounce portions of lean beef, ham, veal, lamb, bison, chicken, turkey, Atlantic cod, salmon and canned shrimp contain 60 to 140 milligrams of choline.

Eggs, Milk and Chocolate

Two eggs on wooden table
Dried egg yolk is extremely high in choline. (Image: pcruciatti/iStock/Getty Images)

One large egg contains about 120 milligrams of choline, while 1 cup of skim milk contains 38 milligrams. Dried egg yolk is particularly high in choline, with nearly 1,400 milligrams in a 100-gram serving. Chocolate provides a sweet way to meet your choline intake requirements. A 1.5-ounce milk chocolate bar contains 20 milligrams of choline, while a 100-gram serving -- about 4 ounces -- of chocolate cake has nearly 130. Cocoa mix powder, with no sugar added, also provides over 115 mg of choline per 100 grams, which is about 30 milligrams for 2 tablespoons.

Soy, Seeds and Nuts

Soy Bean Sunrise
Consider adding soy or nuts to your diet if you're looking to get more choline. (Image: LarryLindell/iStock/Getty Images)

People wanting to eat more foods with choline might add soy, flax seed and nuts to their diets. Three ounces of tofu contains about 100 milligrams of choline, and the same amount of low-fat soy flour about 190. Meat substitutes containing soy are a good source of choline, as noted by the Linus Pauling Institute. Flax seed and pistachio nuts have 70 to 80 milligrams per 3-ounce serving, and 2 tablespoons of peanut butter provide about 20 milligrams of choline.

Vegetables, Herbs and Spices

Freshly picked broccoli on display at a farmer's market.
Brussels sprouts and broccoli are rich sources of choline. (Image: Ingram Publishing/Ingram Publishing/Getty Images)

Some vegetables, herbs and spices are good sources of choline. One cup of cooked Brussels sprouts or broccoli both contain about 60 milligrams of choline. Dried celery flakes, sun-dried tomatoes, mustard seed, coriander leaf, dried parsley, dried coriander leaf, garlic or chili powder add choline to dishes along with flavor.

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