Discovering What Foods Have Choline for Brain and Liver Health

October 4, 2025 •

4 min read

According to studies, a significant portion of the population doesn't consume enough of the essential nutrient choline, which is vital for brain and liver function. Understanding what foods have choline is the first step toward rectifying this common dietary gap and bolstering your overall health.

Quick Summary

Choline is an essential nutrient vital for brain and liver function, and it is found in many foods. Animal sources like eggs and liver are rich in choline, while plant-based options include soybeans, potatoes, and cruciferous vegetables. A balanced diet incorporating these foods is key to meeting your daily requirements.

Key Points

Eggs are a choline powerhouse: A single large egg provides a significant portion of your daily choline needs, making them one of the richest dietary sources.
Animal liver is a top source: Beef and chicken liver contain exceptionally high amounts of choline, with a 3-ounce serving of beef liver providing well over half the daily value.
Plant-based options exist: Vegans and vegetarians can get choline from foods like soybeans, legumes, potatoes, quinoa, and cruciferous vegetables, though in smaller concentrations.
Choline supports vital organs: This essential nutrient is critical for maintaining cell membrane structure, liver function, and brain health by producing the neurotransmitter acetylcholine.
Most people don't get enough: Studies show that a large percentage of the U.S. population falls short of the recommended adequate intake, highlighting the importance of conscious dietary choices.
Deficiency risks are real: Inadequate choline intake is linked to liver damage and neurological issues, especially in pregnant women and those with low intake of choline-rich foods.

The Importance of Choline for Your Health

Choline is a nutrient similar to B vitamins, crucial for several bodily functions, including metabolism, cell membrane integrity, and the synthesis of the neurotransmitter acetylcholine, which supports memory and mood. While the body can produce small amounts, it is not enough to meet daily needs, making it an essential component of your diet. Adequate choline intake is particularly vital during pregnancy for fetal brain development and throughout life for maintaining liver health and cognitive function.

Rich Animal-Based Sources of Choline

For many people, animal products are the most significant source of dietary choline due to their high concentration. Incorporating these foods into your diet is an efficient way to boost your intake.

Eggs: One of the most concentrated sources, a single large egg contains about 147 mg of choline, almost entirely found in the yolk. This makes whole eggs a powerful dietary staple.
Beef Liver: As an organ meat, beef liver is exceptionally rich in choline. Just a 3-ounce serving of pan-fried beef liver can provide 356 mg of choline.
Meat and Poultry: Beef, chicken, and other meats are solid sources. A 3-ounce serving of beef top round offers around 117 mg, while a cooked chicken breast contains about 72 mg.
Fish and Seafood: Many types of fish contain significant levels of choline. Examples include salmon (75 mg per 3-ounce serving) and cod (71 mg per 3-ounce serving).
Dairy Products: Milk, yogurt, and cottage cheese contribute to choline intake. For instance, a cup of 1% milk provides approximately 43 mg.

Excellent Plant-Based Sources of Choline

Individuals following vegetarian or vegan diets can still meet their choline needs by focusing on specific plant-based foods, though quantities are generally lower than in animal products.

Soybeans and Tofu: Soy products are among the best plant-based choline sources. A half-cup of roasted soybeans contains about 107 mg, while a cup of edamame offers 88 mg. Tofu also provides a good amount.
Legumes: Various beans and lentils are valuable sources. Half a cup of canned kidney beans has around 45 mg of choline. Black beans and lentils are also good options.
Cruciferous Vegetables: This family of vegetables is a reliable source. A half-cup of boiled Brussels sprouts contains roughly 32 mg, while the same amount of broccoli provides 31 mg. Cauliflower is another great choice.
Potatoes: A single large baked red potato (flesh and skin) can supply about 57 mg of choline.
Quinoa and Wheat Germ: Whole grains contribute to your daily intake. A cup of cooked quinoa has around 43 mg, and a ¼ cup of wheat germ provides about 51 mg.
Mushrooms: Cooked shiitake mushrooms are a notable plant-based source, with a half-cup containing approximately 58 mg.

Choline Content Comparison Table

This table provides a snapshot of choline content in common foods based on standard serving sizes, helping you make informed dietary choices.


Food Item	Serving Size	Choline (mg)	Source Type
Beef Liver, pan-fried	3 oz	356	Animal
Egg, hard-boiled	1 large	147	Animal
Beef, ground (93% lean)	3 oz	72	Animal
Salmon, pink, canned	3 oz	75	Animal
Chicken Breast, roasted	3 oz	72	Animal
Soybeans, roasted	½ cup	107	Plant
Potatoes, red, baked	1 large	57	Plant
Wheat Germ, toasted	¼ cup	51	Plant
Kidney Beans, canned	½ cup	45	Plant
Quinoa, cooked	1 cup	43	Plant
Brussels Sprouts, boiled	½ cup	32	Plant
Broccoli, boiled	½ cup	31	Plant
Milk, 1% fat	1 cup	43	Animal

Integrating Choline into Your Daily Meals

Meeting the Adequate Intake (AI) for choline, which is 550 mg/day for men and 425 mg/day for women, is easier when you plan your meals deliberately. Here are some simple meal ideas:

Breakfast: A breakfast scramble with two whole eggs and chopped shiitake mushrooms can provide a significant choline boost to start your day.
Lunch: A large salad topped with grilled salmon, kidney beans, and a sprinkle of wheat germ offers a balanced and choline-rich midday meal.
Dinner: Enjoy a roasted chicken breast served alongside steamed broccoli and a cup of quinoa. This combination is both delicious and high in choline.
Snacks: Snack on roasted soybeans or a handful of peanuts to keep your choline intake steady throughout the day.

Potential Risks and Considerations

While frank choline deficiency is rare in healthy, non-pregnant individuals due to the body's small endogenous production, many people, particularly pregnant and lactating women and those on restrictive diets, still don't meet the recommended intake. Risks of inadequate intake include liver damage and non-alcoholic fatty liver disease (NAFLD). In rare cases of high-dose supplementation, side effects can include a fishy body odor, sweating, vomiting, and low blood pressure. It's always best to aim for a balanced diet first rather than relying solely on supplements. The Benefits of Choline - Consumer Reports

Conclusion

Choline is an essential, though often overlooked, nutrient vital for supporting brain and liver function. By incorporating a variety of choline-rich foods into your diet, whether from animal sources like eggs, meat, and fish, or plant-based options like soybeans, potatoes, and cruciferous vegetables, you can ensure your body's needs are met. Paying attention to your choline intake is a simple yet effective way to protect your long-term health and wellness.

Frequently Asked Questions

Choline is an essential nutrient needed for many bodily functions, including cell structure, fat metabolism, and the synthesis of acetylcholine, a neurotransmitter that helps with memory, mood, and muscle control. It is vital for liver and brain health throughout all life stages.

Eggs are a very concentrated source of choline, with one large egg providing about 147 mg, mainly in the yolk. While beef liver has more per serving, eggs are a more common and accessible source for many people.

Yes, it is possible to get enough choline on a plant-based diet, but it requires careful planning to include sources like soybeans, legumes, quinoa, potatoes, and certain vegetables. Many plant foods contain choline in smaller amounts compared to animal products.

While severe deficiency is rare in healthy, non-pregnant adults, pregnant and breastfeeding women, and those on certain restrictive diets, like vegans, are at higher risk of inadequate intake. Some genetic variations can also increase an individual's dietary choline needs.

Symptoms of inadequate choline intake may include muscle damage, liver damage, fatigue, and neurological issues like memory problems. It can lead to non-alcoholic fatty liver disease (NAFLD) if consistently too low.

The Adequate Intake (AI) for choline is 550 mg per day for adult men and 425 mg per day for adult women. Needs increase to 450 mg during pregnancy and 550 mg during breastfeeding.

Excessive intake of choline, typically from high-dose supplements rather than food, can cause a fishy body odor, sweating, vomiting, or low blood pressure. The tolerable upper intake level (UL) for adults is 3,500 mg per day.

Many prenatal vitamins contain little to no choline, despite the increased needs during pregnancy. Pregnant individuals should speak with a healthcare provider about their intake and may need to focus on dietary sources or a specific supplement.