Choline: What It Does and the Foods Highest In It

Amino Derivatives

By the Ration Editorial Team · Reviewed against primary research · Updated July 25, 2026

Bar chart ranking the foods highest in Choline, measured per 100 grams — Per 100 g · compiled from published research · cited per food

See which foods give you the most choline. Track it free with Ration →

Key takeaways

Choline is an essential nutrient your body cannot make enough of, needed for cell membranes, the liver, and the brain.
Most people fall short of the recommended intake, and needs rise in pregnancy for fetal brain development.
Eggs, liver, and other animal foods are the richest sources, with soybeans and cruciferous vegetables as plant options.

What choline is

Choline is an essential nutrient — the body makes some, but not enough, so diet has to cover the rest.^[1] It builds cell membranes (as phosphatidylcholine), carries fat out of the liver, and is the raw material for acetylcholine, a neurotransmitter central to memory and muscle control. Unlike the anti-nutrients on this site, choline is one to get more of, not less.

Why you need it

Too little choline is linked to fatty liver and muscle damage, because without it the liver cannot export fat properly.^[1] Its most striking role is in early development: choline supports fetal and infant brain development, and a systematic review focused on the first 1,000 days found choline important for neurological development, with requirements rising in pregnancy and lactation.^[2] Despite this, national surveys show most people — including most pregnant people — fall below the recommended intake.^[3]

Best food sources

The foods highest in choline in the database, per 100 grams:

1Egg Yolk1,047 mg / 100 g
2Egg627 mg / 100 g
3Beef Kidneys513 mg / 100 g
4Beef Brain491 mg / 100 g
5Caviar491 mg / 100 g
6Pork Chitterlings471 mg / 100 g
7Beef Liver392 mg / 100 g
8Veal Liver373 mg / 100 g
9Soybean Lecithin350 mg / 100 g
10Roe335 mg / 100 g

Measured per 100 g, ranked live from the Ration database. Every value is cited to published research.

How much you need

The general adequate intake is about 425 mg a day for women and 550 mg for men, rising to 450 mg in pregnancy and 550 mg during lactation. Two eggs supply roughly half a day’s target, which makes whole eggs the most practical everyday source; liver is far richer still. For plant-based eaters, soybeans, cruciferous vegetables, and some beans and nuts contribute, though hitting the target without eggs or a supplement takes deliberate planning.

Bottom line

Choline is an under-eaten essential nutrient that matters most for the liver and for the developing brain in pregnancy. Whole eggs are the easiest way to close the common shortfall; plant-based eaters should plan for it. Research summary, not medical advice.