Nutrient guide
Foods high in choline
Liver and eggs are the richest common sources of choline, followed by meat, fish and shellfish; soybeans and dairy add smaller amounts. Here are 15 common foods ranked by choline per serving.
What is choline?
Choline is a nutrient the body uses to build cell membranes and to make acetylcholine, a messenger between nerves and muscles. It is also needed for normal liver function.
The liver makes a small amount, but not enough on its own, so choline also has to come from food. Animal foods provide the most; beans, soy, nuts, seeds and some vegetables provide smaller amounts.
How much choline do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 425 mg | 550 mg |
| 31–50 years | 425 mg | 550 mg |
| 51 years and older | 425 mg | 550 mg |
Type of value: Adequate Intake (AI), used where there is not enough evidence to set an RDA. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Choline in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Beef liver (braised) | 3 oz (85 g) | 362 | 426 |
| Egg (hard-boiled) | 1 piece (50 g) | 147 | 294 |
| Oysters (cooked) | 3 oz (85 g) | 111 | 130 |
| Lean beef chuck (braised) | 3 oz (85 g) | 101 | 118 |
| Sockeye salmon (cooked) | 3 oz (85 g) | 96 | 113 |
| Lean sirloin steak (broiled) | 3 oz (85 g) | 96 | 112 |
| Lean pork loin (roasted) | 3 oz (85 g) | 84 | 98 |
| Farmed Atlantic salmon (cooked) | 3 oz (85 g) | 77 | 91 |
| Turkey meat (roasted) | 3 oz (85 g) | 76 | 89 |
| Canned pink salmon | 3 oz (85 g) | 75 | 88 |
| Atlantic cod (cooked) | 3 oz (85 g) | 71 | 84 |
| Atlantic herring (cooked) | 3 oz (85 g) | 71 | 83 |
| Sliced ham | 2 slices (56 g) | 46 | 82 |
| Edamame (cooked) | ½ cup (78 g) | 44 | 56 |
| Chocolate milk (reduced fat) | 1 cup (250 g) | 43 | 17 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. USDA lists choline for fewer foods than most nutrients; foods without a value are left out.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 168626, 173424, 171980, 170215, 173692, 173118, 168233, 175168, 171481, 175175, 171956, 175117, 173864, 168411, 170880.
How to see your own choline intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Choline is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much choline do adults need per day?
U.S. reference values for adults are 425 mg a day for women and 550 mg for men.
Which foods are highest in choline?
Among the foods in the table, beef liver (362 mg), egg (147 mg), and oysters (111 mg) have the most per serving. Per 100 g, the most concentrated are beef liver (426 mg), egg (294 mg), and oysters (130 mg).
How can I track my choline intake?
Log your meals in Track Macro. The free All nutrients view shows choline against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.