When was the last time you thought about Choline? If the answer is “never,” you’re not alone. Despite being essential for everything from brain health to liver function, Choline doesn’t get the spotlight it deserves. Found naturally in various animal and plant-based options, foods high in choline offer incredible health benefits, yet they’re often missing from modern diets. Why? Because today’s eating habits favor convenience, and many people simply don’t know how to prioritize Choline-rich foods.
Choline is crucial for your body to thrive. It helps with memory, fat metabolism, and maintaining healthy cell membranes, but studies suggest that most people don’t consume enough. In fact, the National Institutes of Health reports that many adults, especially women, fall short of the recommended daily intake of 425–550 mg. This oversight can lead to everything from cognitive decline to liver issues. Fortunately, you don’t need to overhaul your diet to fix the gap—adding Choline-rich foods to your meals is easier than you think. Let’s explore the top foods high in choline and how they can support your health.
What Is Choline and Why Is It Important?
Choline is a water-soluble nutrient often grouped with B vitamins due to its similar functions, though it has its own unique set of responsibilities. While your liver produces small amounts of Choline naturally, it’s not enough to meet your daily needs. That’s why eating foods high in choline is critical.
Here’s why Choline is so important:
- It plays a key role in brain development and memory retention by aiding in the production of acetylcholine, a neurotransmitter essential for communication between nerve cells.
- It supports liver function by preventing fat buildup and promoting detoxification.
- It’s a structural component of cell membranes, helping maintain the integrity of every cell in your body.
- It contributes to DNA synthesis and repair, making it especially vital during pregnancy and periods of rapid growth.
Unfortunately, many people miss out on these benefits because Choline-rich foods—like liver and eggs—aren’t as trendy or convenient as processed alternatives. Let’s change that with this list of 15 delicious and accessible options.
15 Foods High in Choline You May Want to Add to Your Diet
1. Egg Yolks
Eggs are one of the most concentrated sources of Choline, with a single large egg yolk providing about 147 mg. Besides being versatile and delicious, eggs are an affordable and convenient way to boost your Choline intake.
2. Beef Liver
Not for the faint of heart (or palate), beef liver is a Choline superfood, offering a whopping 356 mg per 3-ounce serving. If you can handle the taste, it’s a nutrient-dense option packed with additional vitamins like B12 and iron.
3. Chicken Breast
Lean and protein-packed, chicken breast is also a decent source of Choline, with about 72 mg per 3-ounce serving. It’s an easy addition to salads, sandwiches, or stir-fries.
4. Fish (Salmon and Cod)
Salmon isn’t just rich in omega-3 fatty acids; it’s also high in Choline, with 62 mg per 3-ounce serving. Cod provides a similar amount, making both fish excellent options for a nutrient-packed meal.
5. Shiitake Mushrooms
Plant-based eaters, rejoice! Shiitake mushrooms contain around 58 mg of Choline per 100 grams. They’re flavorful, easy to cook, and a fantastic addition to stir-fries or soups.
6. Soybeans
Soybeans are a plant-based powerhouse, delivering about 107 mg of Choline per half-cup when cooked. Soy products like tofu, tempeh, and soy milk are also excellent Choline-rich alternatives.
7. Beef (Lean Cuts)
Lean beef provides roughly 78 mg of Choline per 3-ounce serving. It’s a satisfying and versatile protein source, perfect for everything from tacos to stews.
8. Milk
Dairy fans, rejoice! One cup of whole milk contains about 38 mg of Choline. While not the highest on this list, milk remains an easy and accessible way to contribute to your daily intake.
9. Almonds
Looking for a healthy snack? Almonds contain about 15 mg of Choline per ounce. While it’s not as concentrated as some animal-based sources, it’s still a great option for plant-based eaters.
10. Quinoa
This gluten-free grain offers about 43 mg of Choline per cup when cooked. Its versatility and mild flavor make it an easy addition to salads, bowls, or even breakfast porridge.
11. Broccoli
Broccoli earns its spot as a Choline-rich veggie with about 31 mg per cup when cooked. Its nutrient density and fiber content make it a fantastic side dish or ingredient in soups and casseroles.
12. Peanuts
Another plant-based favorite, peanuts provide about 24 mg of Choline per ounce. Whether you enjoy them as a snack or spread peanut butter on your toast, this legume is a tasty way to up your intake.
13. Turkey
Turkey breast is another lean meat option, packing about 72 mg of Choline per 3-ounce serving. It’s perfect for meal prep or post-holiday leftovers.
14. Brussels Sprouts
These mini cabbages are loaded with nutrients, including 32 mg of Choline per cup when cooked. Roast them with olive oil and seasoning for a Choline-packed side dish.
15. Cauliflower
Rounding out our list is cauliflower, offering about 24 mg of Choline per cup when cooked. Its mild flavor and versatility make it a favorite for low-carb dieters and veggie enthusiasts alike.
How to Incorporate Choline-Rich Foods Into Your Diet
The beauty of these foods high in choline is their versatility. Whether you prefer scrambled eggs, a hearty beef stew, or a plant-based quinoa salad, there’s no shortage of ways to incorporate Choline into your meals. Here are a few tips to get started:
- Breakfast Boost: Add eggs to your morning routine or blend milk into your smoothie for a Choline-rich start to the day.
- Snack Smart: Keep almonds or peanuts handy for a nutrient-dense snack on the go.
- Get Creative: Use cauliflower as a base for pizza crust, or roast Brussels sprouts for a side dish packed with flavor and nutrients.
- Think Globally: Experiment with soy-based dishes like stir-fries or tofu scrambles to add variety to your diet.
Final Thoughts on Foods High in Choline
Choline might not get the attention it deserves, but its impact on your health is undeniable. From supporting brain function to promoting liver health, this essential nutrient plays a vital role in your well-being. If you’ve been wondering how to get more Choline into your diet, these foods high in choline are a great place to start.
With options ranging from eggs and beef liver to soybeans and broccoli, there’s something for everyone—whether you’re an omnivore, vegetarian, or vegan. Ready to add more Choline to your plate? Your body and brain will thank you.
