Choline
An essential nutrient for brain and liver.
What is Choline?
Choline is an essential nutrient grouped with the B vitamins. The body makes a little, but not enough, so it must also come from food. It is used to build cell membranes, make the neurotransmitter acetylcholine, and transport fats out of the liver.
Health benefits of Choline
- Supports brain function and memory via acetylcholine
- Builds the structure of every cell membrane
- Helps the liver process and export fats
- Important during pregnancy for fetal brain development
Top food sources of Choline
See full rankingEggs, liver, meat, fish, soybeans, and cruciferous vegetables. Values shown per 100 g.
Egg, yolk, dried
1,753 mg 319% DV
Egg, whole, dried
1,194 mg 217% DV
Egg, yolk, raw, fresh
820 mg 149% DV
Egg, yolk, raw, frozen
791 mg 144% DV
Egg Mix, USDA Commodity
603 mg 110% DV
Beef, variety meats and by-products, kidneys, cooked, simmered
513 mg 93% DV
Beef, variety meats and by-products, brain, cooked, simmered
491 mg 89% DV
Fish, caviar, black and red, granular
491 mg 89% DV
Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered
471 mg 86% DV
Beef, variety meats and by-products, liver, cooked, braised
426 mg 77% DV
Beef, variety meats and by-products, liver, cooked, pan-fried
418 mg 76% DV
Veal, variety meats and by-products, liver, cooked, pan-fried
411 mg 75% DV
How much Choline do you need?
The FDA Daily Value is 550 mg. Eggs and animal foods are the most reliable sources.
Choline deficiency
Low intake may contribute to fatty liver and muscle damage; many people fall short of recommendations.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Choline do?
Choline is an essential nutrient grouped with the B vitamins. The body makes a little, but not enough, so it must also come from food. It is used to build cell membranes, make the neurotransmitter acetylcholine, and transport fats out of the liver.
How much Choline do I need per day?
The FDA Daily Value is 550 mg. Eggs and animal foods are the most reliable sources.
Which foods are highest in Choline?
Per 100 g, some of the richest sources are Egg, yolk, dried, Egg, whole, dried, Egg, yolk, raw, fresh, Egg, yolk, raw, frozen, Egg Mix, USDA Commodity.
What happens if I don't get enough Choline?
Low intake may contribute to fatty liver and muscle damage; many people fall short of recommendations.