Rich Choline Foods and List of Vegan/Vegetarian Sources

Choline is an essential nutrient that is necessary both for your brain and for the health of your liver.

This nutrient is needed to synthesize the neurotransmitter Acetylcholine, which is used in brain functions related to memory, consciousness, reasoning, and creativity.

Choline can be found in small amounts in a few different plant and animal food sources. A well balanced diet containing an abundance of whole foods should provide you with sufficient choline intake.

To ensure this you may want to include tofu, soy milk, quinoa, broccoli, and/or animal products as these choline foods are particularly high in this nutrient.

Choline

Cholinergic Supplement

Memory

Brain Health

Cognition

How It Works:

• Supports memory and synaptic plasticity
• Raises acetylcholine levels
• Promotes brain health and focus

Dosage:

Between 250 - 1,000 mg per day

Safety:

Rated Likely Safe

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Choline is an Essential Nutrient

Choline was first identified as an essential nutrient for liver health.

It was discovered that people who were receiving parenteral nutrition via a catheter going directly into the bloodstream (bypassing digestion) over extended periods of time, began to develop fatty livers.

When choline was added to their feeding regimen, their fatty livers became less so.

The condition was apparently being caused by the build-up of triglycerides due to the liver’s inability to synthesize particles of very low-density lipoproteins (VLDL).

It was determine that this was because the synthesis of phosphatidylcholine was reduced. The nutrient is necessary for the transportation of fats from the liver through the body, in addition to its role in brain health.

Choline is now considered to be an essential nutrient by the Institute of Medicine’s Food and Nutrition Board. Essential nutrients are the ones that must be included in the diet for normal bodily function.

Choline appears in food and body tissues in a number of different forms:

• Free choline
• Lecithin, also known as phosphatidylcholine
• Sphingomyelin
• Glycerophosphocholine
• Phosphocholine

Recommended Choline Intake

The recommended intake of choline for men is 500mg a day and for women 425mg a day, according to the Dietary Reference Intake (DRI). This recommendation is derived from one study that compared those recommended amounts to an intake of just 50mg a day.

In this study they did not consider any intermediary amounts. People consuming less than 50mg of choline a day could suffer liver damage, however it is highly unlikely that an average person would consume less than that in any case.

There are people with genetic mutations that need more choline in their system but it has not been determined how much these people actually need to be healthy. The recommendations from the DRI are probably adequate for most individuals.

If you think you have any liver dysfunction you may want to discuss this with your physician and see if boosting your intake of choline might help, either by increasing the amount of choline foods in your diet or with a moderate amount in supplements.

Choline Functions in the Body

Choline performs a number of different functions in the body. Most of the body’s choline is needed to synthesize phosphatidylcholine, which is the main phospholipid found in cell membranes. Choline, along with betaine, functions to keep homocysteine levels low by being a methyl donor.

There are other molecules that perform similar functions including vitamin B12, folate, and s-adenosylmethionine (SAMe). Choline is required for the synthesis of low-density lipoproteins (LDL) to take place. Choline is also required to synthesize Acetylcholine, a powerful neurotransmitter associated with memory, concentration, and learning.

The information on how choline relates to chronic disease, such as cancer, dementia and cardiovascular disease, is mixed at best and more research is still needed. Looking at all the data it seems as if 300mg a day would be about right for most people for normal functions in the body.

Women who are trying to become pregnant should try to meet or mildly exceed the DRI recommendations for choline to lower the risk for neural tube defects in their baby. Taking a moderate amount in the form of a supplement or pre-natal vitamin may be smart.

Research on choline as it relates to cancer suggests that a moderate amount (~300mg a day) could possibly reduce breast cancer when compared to lower amounts. However taking in too much choline could increase the risk of prostate, colon, and rectal cancers.

Choline could possibly lower homocysteine levels, but there is no clear evidence that this can benefit health. It is best to avoid very high homocysteine levels by making sure you are not deficient in vitamin B12.

Best Choline Foods Sources

By having 2 large eggs for breakfast you can almost meet your choline requirement for the day.

This would provide 240mg of choline, but only if you eat the whole egg including the yolk. By adding a cup of skim milk you would add another 38mg of choline.

A 100g serving of dried egg yolk is very high in choline, containing almost 1,400mg.

If you have a sweet tooth, eating chocolate is a great way to get your choline intake for the day.

A 1.5oz bar of milk chocolate has 20mg of choline, while a 4oz piece of chocolate cake has almost 130mg of choline. Powdered cocoa mix, without any sugar, provides about 15mg of choline per tablespoon.

Meat and seafood are abundant in choline according to the Linus Pauling Institute.

Consuming 3oz of beef liver derives 350mg. The same amount of turkey or chicken liver has 220mg – 320mg of choline. By having a 3oz portion of lean beef, veal, turkey, ham, lamb, bison, chicken, Atlantic cod, shrimp, and salmon you would get between 60 to 140mg of choline.

The chart below details specific servings of some choline foods high in this essential nutrient, along with their calorie content:

Vegetarian and Vegan Choline Foods

By eating 3oz of tofu you would get about 100mg of choline. By using 3oz of low-fat soy flour in a recipe you would get about 190mg of choline.

The Linus Pauling Institute has reported that soy used in meat substitutes is a good way to add choline foods to your vegan or vegetarian diet.

Those wanting to add more foods containing choline to their diets may consider flax seed, nuts and soy. Flax seed as well as pistachio nuts contain 70mg – 80mg of choline per 3oz serving.

Peanut butter is also a good source, providing about 10mg per tablespoon. Three or four tablespoons in a peanut butter sandwich would give you approximately 30mg – 40mg.

Certain vegetables are relatively high choline foods. One cup of steamed broccoli or Brussels sprouts each contain about 60mg. Herbs and spices like sun-dried tomatoes, celery flakes, coriander leaf, mustard seed, garlic, dried parsley, or chili powder can add choline to your dishes plus a lot of flavor.

Summary on Choline Foods Intake

Eating a healthy, balanced and varied diet is an excellent way to reach your daily choline intake requirements. For maintaining a minimum level of health, 300mg a day is enough for most individuals.

However, it may not be adequate for women attempting to get pregnant. They should try to consume 425mg a day as recommended by the above guidelines. Dietary choline supplements are also available in cases of deficiency.

There are other types of choline – including Alpha GPC and CDP Choline – that are commonly used as brain supplements for memory enhancement. Eating choline rich foods may also improve memory function, in addition to preventing fatty liver disease.

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