Choline: What It Is, Why It Matters, and Where to Find It

When hearing the word “nutrition”, many people think about macronutrients — like protein, fat, and carbohydrates — and vitamins and minerals. Fewer people think about choline, which is an essential nutrient with several important roles in the body. 

The body can produce small amounts of choline on its own, but it still relies on regular intake from food. At the same time, choline is often overlooked in everyday nutrition, and intake levels can vary depending on dietary habits.

So what exactly is choline, why does it matter, and which foods provide the highest amounts? Keep on reading to find out. 

What Is Choline?

Choline is an essential nutrient that is often grouped with the B-vitamins. It is naturally present in a range of foods, particularly in animal-based foods.

The body can produce small amounts of choline, but it is not sufficient to meet daily needs, which means it needs to be obtained regularly through the diet.

Why Choline Matters

Choline is needed for many important functions in the body. It contributes to normal lipid metabolism, normal homocysteine function, and normal liver function.

It is also a component of cell membranes and is involved in the production of acetylcholine, which is a neurotransmitter that plays a role in nerve signaling.

Choline is also particularly important during pregnancy as it is involved in fetal brain development. Therefore, higher intakes are recommended during this stage of life.

How Much Choline Do You Need Every Day?

Recommended intakes for choline can vary between countries, age, sex, and different stages of life, such as pregnancy or breastfeeding. According to the European Food Safety Authority (EFSA), the adequate intake (AI) for adults and adolescents is set at 400 mg per day. Higher intakes are recommended during pregnancy and lactation, reflecting increased nutritional needs during these stages of life [1]. 

The table below shows the adequate intake levels of choline across different age groups. 

Choline-Rich Foods

Choline is found in several foods, but the amount can vary significantly. Some commonly eaten foods provide moderate amounts, while others are more concentrated sources.

Beef Liver

• ~350–420 mg per 100 g

• One of the most concentrated food sources of choline

• You still get a high intake with smaller amounts

Eggs

• ~147 mg per egg

• Practical, everyday source that’s easy to prepare

• Most of the choline is found in the yolk 

Cod

• ~83 mg per 100 g

• A lean, mild-tasting fish that provides moderate amounts of choline

• While not as concentrated as eggs or beef liver, it can still contribute to your daily intake when included as part of a varied diet 

Chicken and Beef

• ~78 mg per 100 g

• Commonly consumed foods that provide moderate amounts of choline

• Can contribute to overall intake as part of regular meals
  

Plant-based foods can also provide choline, although typically in smaller amounts than animal-based sources.

Soybeans are one of the more notable plant-based sources, while foods like vegetables, legumes, and whole grains contribute to smaller amounts.

How to Include Choline-Rich Foods in Your Diet

Including choline-rich foods in your diet doesn’t have to be complicated. Small food choices throughout the day can help support overall intake.

A practical way to include choline-rich foods is to have eggs in the morning. A typical serving of two eggs provides a substantial amount of choline. Including fish, chicken, or beef in other meals of the day can help you reach the adequate intake of choline, depending on portion sizes.

For those who don’t enjoy some of these foods or prefer to avoid them, another option is beef liver capsules. These typically contain freeze-dried beef liver, providing nutrients that are naturally present in liver, including choline, without the taste or texture.

Conclusion

Choline is a nutrient that tends to fly under the radar, but including a few key foods in your diet can make a meaningful difference over time.

Animal-based foods like eggs, fish, and meat can contribute to your daily intake, while more concentrated sources such as beef liver provide higher amounts in smaller servings.

Whether you get your choline through whole foods or alternative options, the key is consistency over time.

References

1. European Food Safety Authority (EFSA). Dietary reference values: EFSA publishes advice on choline (2016). https://www.efsa.europa.eu/en/press/news/160817