About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Choline. This is a research tool — nothing here constitutes medical advice.

About Choline

Choline is an essential nutrient (technically not a vitamin, but B-vitamin-like) required for cell membrane structure (as phosphatidylcholine), neurotransmitter synthesis (acetylcholine), lipid transport from the liver, and methyl group donation in one-carbon metabolism. The body can synthesise some choline but not enough to meet requirements. Eggs are the richest source — plant sources include soybeans, tofu, kidney beans, quinoa, broccoli, and Brussels sprouts. Vegans may need to pay particular attention.

⚠️ Too little

Fatty liver (non-alcoholic fatty liver disease) and liver damage in experimental depletion studies. Muscle damage has also been reported. Requirement is higher during pregnancy, as choline is critical for fetal brain development and reduces neural tube defect risk.

🚫 Too much

Very high intakes from supplements can cause a fishy body odour (from bacterial conversion to trimethylamine), low blood pressure, sweating, and GI upset. The tolerable upper limit is 3,500 mg/day for adults.

Sources: NIH ODS · LPI Oregon State
⚠️ Partial database coverage (6.9%)
Only 78 of 1129 foods in the database have a recorded value for Choline. The ranked list below shows what we have — foods not in the list simply haven't been measured yet rather than containing none.

Foods Containing Choline

78 foods with recorded data, ranked highest first. Values per 100g fresh weight.

# Food Per 100g Level
★ Eggs, chicken, yolk, raw 820.2 mg
★ Eggs, chicken, whole, raw 293.8 mg
★ Eggs, chicken, whole, boiled 293.8 mg
4 Mushrooms, shiitake, dried, raw 201.7 mg
5 Brown Lentils (Dry) 96 mg
6 Green Lentils (Dry) 96 mg
7 Chia seeds, dried 78.7 mg
8 Flaxseed (linseed), ground 78.7 mg
9 Nuts, almonds, dry roasted, with salt added 60.8 mg
10 Almonds (raw) 52.1 mg
11 Almond butter, creamy 52.1 mg
12 Seeds, sunflower seed kernels, dry roasted, with salt added 52 mg
13 Rolled Oats 40.4 mg
14 Nuts, walnuts, English, halves, raw 39.2 mg
15 Walnuts (raw) 39.2 mg
16 Cauliflower, raw 39.1 mg
17 Mushrooms, shiitake, cooked 34.8 mg
18 Mushrooms, shiitake 34.8 mg
19 Sesame butter, creamy 29 mg
20 Tofu (Firm, Plain) 28 mg
21 Bread, whole-wheat, commercially prepared 27.2 mg
22 Sesame seeds 25.6 mg
23 Butter, salted 18.8 mg
24 Broccoli 18.7 mg
25 Cheese, cottage 18.4 mg
26 Cheese, Cheddar 16.3 mg
27 Cheese, Edam 16.1 mg
28 Cheese, goat's, hard 16 mg
29 Yoghurt, Greek-style, plain 15.8 mg
30 Cheese, Double Gloucester 15.5 mg
31 Cheese, Brie 15.4 mg
32 Cheese, Feta 15.4 mg
33 Yoghurt, whole milk, plain 15.2 mg
34 Cheese, Camembert 15.2 mg
35 Cheese, Cheshire 15 mg
36 Milk, skimmed, pasteurised 14.6 mg
37 Yoghurt, low fat, plain 14.5 mg
38 Milk, semi-skimmed, pasteurised 14.3 mg
39 Milk, whole, pasteurised 14.3 mg
40 Cheese, cream 14.2 mg
41 Porridge, made with milk and water 13 mg
42 Porridge, made with whole milk 13 mg
43 Cream, double 12.6 mg
44 Porridge, made with water 12 mg
45 Onion rings, breaded, par fried, frozen, prepared, heated in oven 10.7 mg
46 Olives, green, Manzanilla, stuffed with pimiento 1.6 mg
47 Egg white, raw 1.1 mg
48 Cheese, Wensleydale 0.015 mg
49 Cheese, Stilton 0.015 mg
50 Cheese, Red Leicester 0.015 mg
51 Cheese, Parmesan 0.015 mg
52 Cheese, Mozzarella 0.015 mg
53 Cheese, processed, plain 0.014 mg
54 Cheese spread, plain 0.009 mg
55 Blueberries, raw 0 mg
56 Celery, raw 0 mg
57 Blackberries, raw 0 mg
58 Peas, frozen, boiled 0 mg
59 Sweetcorn, frozen, boiled 0 mg
60 Strawberries, raw 0 mg
61 Spinach, baby, raw 0 mg
62 Raspberries, raw 0 mg
63 Aubergine, raw 0 mg
64 Apples, eating, raw (flesh + skin) 0 mg
65 Bread, white, sliced 0 mg
66 Cabbage, white, raw 0 mg
67 Courgette, raw 0 mg
68 Grapes, raw 0 mg
69 Lettuce, average, raw 0 mg
70 Mushrooms, closed cup, raw 0 mg
71 Potatoes, boiled (unsalted) 0 mg
72 Onion, red, raw 0 mg
73 Garlic, raw 0 mg
74 Oranges, flesh only 0 mg
75 Pears, raw 0 mg
76 Tomatoes, cherry, raw 0 mg
77 Pineapple, raw 0 mg
78 Bananas, raw, flesh only 0 mg

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.