10 Foods That Provide Choline

Choline appears in many foods

Choline is a nutrient used by the body, and most intake comes from foods. NIH Office of Dietary Supplements lists a range of sources. This is an idea list, not a ranking; portion size and preparation affect the amount.

1. Eggs

2. Fish such as cod or tuna

3. Chicken and other poultry

4. Meat

5. Milk and yogurt

6. Soybeans and tofu

7. Kidney beans

8. Potatoes

9. Brussels sprouts

10. Broccoli and cauliflower

Some foods, including quinoa, peanuts, seeds, and whole grains, also contribute. A varied eating pattern can include more than one source without relying on a single “superfood.”

Needs are not identical for everyone

Choline recommendations vary by age, sex, and life stage. NIH ODS notes that an adequate intake is established for choline, rather than a recommended dietary allowance, because evidence is limited. The fact sheet includes higher values for pregnancy and breastfeeding. A food list cannot determine an individual's needs or diagnose deficiency.

Before buying a choline product, review whether it overlaps with a multivitamin or other supplement. Ask a qualified clinician or dietitian if you are pregnant, breastfeeding, managing a medical condition, or considering a major dietary change. Supplements are not automatically necessary simply because a nutrient has a daily reference value.

Sources and further reading

• Choline: Fact Sheet for Consumers

Health disclaimer

This article is for general education only. Its information and suggestions are not medical advice, diagnosis, or treatment and may not be right for everyone. Ask a qualified health professional for advice that fits your health, medications, and needs before changing your diet, exercise, supplement use, or care.