13 Amazing Foods High in Choline

by John Staughton (BASc, BFA) last updated -

Ensuring that your body has enough choline is important for many basic processes and structures in the body.


Choline is a water-soluble essential nutrient that is often grouped into the B-vitamin complex. Choline represents an important structural element of fats and plays a key part in membrane formation and integrity throughout the body. It is also a precursor for acetylcholine, which is an important element in various bodily functions. The organ systems most notably affected by choline include the liver, metabolism, nervous system, and musculature. [1]

There has been some debate about the need for choline supplementation, as choline deficiency is rare. However, for those people with certain health conditions, or an inability to produce adequate amounts of choline, altering your diet can be a great way to make sure you have the nutrients you need. Women require roughly 425 milligrams of this compound each day, and men require about 550 milligrams per day. [2]

Flatline view of fried rice topped with sliced avocado and a fried egg, placed alongside a glass of tea on a wooden surface.

Dinner tonight? Photo Credit: Shutterstock

Foods High in Choline

The best choline foods include split peas, chicken breast, asparagus, nuts, and bok choy, among others.

Beef Liver

Although not the most common element in a diet, beef liver contains more than 350 milligrams of choline per 3 ounces.


3 ounces of canned salmon offers 75 milligrams of choline, in addition to many other healthy fats and essential minerals. [3]


1 cup of chickpeas offers more than 40 milligrams of choline, in addition to high levels of protein.


Different bean varieties contain an average of 70 milligrams of choline per cup. [4]


One of the best choline foods is a large egg, which delivers roughly 150 milligrams of this essential nutrient. [5]


Depending on the turkey, it will have between 250 and 320 milligrams of choline per 3 ounces.


Each cup of cauliflower contains roughly 65 milligrams of this essential nutrient.

Goat Milk

39 milligrams of choline is found in a single cup of goat milk, along with a variety of other minerals and healthy fats.

Brussels Sprouts

You will consume more than 40 milligrams of choline in a single cup of brussels sprouts. [6]

Split Peas

If you eat one cup of split peas, your body will take in more than 64 milligrams of this nutrient.


Certain species of mushrooms, such as shiitake, have more than 200 milligrams of choline. [7]


Nuts are excellent choline foods, and almost all varieties range from 50-80 milligrams of this essential nutrient. [8]

Bok Choy

Similar to other cruciferous vegetables, bok choy will offer roughly 65 milligrams per cup.

DMCA.com Protection Status
About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

Rate this article
Average rating 4.2 out of 5.0 based on 4 user(s).