How much choline is in a glass of milk?: A Guide to Choline in Dairy

October 29, 2025 •

3 min read

According to the National Institutes of Health, a single cup of 1% fat milk provides approximately 43 milligrams of choline, accounting for about 8% of the Daily Value. This offers a straightforward answer to the question, how much choline is in a glass of milk?, but the full nutritional picture reveals a more complex role for dairy in meeting daily requirements.

Quick Summary

Milk provides a moderate but consistent source of choline, with low-fat varieties often containing slightly more than whole milk. While not as rich in choline as eggs or beef liver, dairy products are a significant contributor to the average diet due to frequent consumption.

Key Points

Specific Content: A single cup of 1% fat milk provides around 43 milligrams of choline.
Fat Content Variation: Low-fat milk varieties generally contain slightly more choline than whole milk.
Daily Intake: The choline from a glass of milk contributes moderately to the recommended daily intake, which is 550 mg for adult men and 425 mg for adult women.
Comparison to Other Foods: While milk is a good source, it contains less choline per serving than richer sources like eggs (151 mg/large egg) and beef liver (355 mg/3 oz).
Overall Diet: Because milk is a commonly consumed food, it represents a significant and reliable contributor to total choline intake in many diets.
Essential Nutrient: Choline is vital for several bodily functions, including brain health, memory, and fat metabolism, and adequate intake is important to prevent deficiency.

Understanding Choline and Its Importance

Choline is an essential nutrient, similar to B vitamins, that plays a vital role in many bodily functions. The human body can produce small amounts in the liver, but not enough to meet daily needs, so the rest must come from dietary sources. Choline is critical for several physiological processes, including brain development, memory, muscle control, and the health of the nervous system. It is a key component of cell membranes and helps transport and metabolize fats and cholesterol. A deficiency in choline can lead to liver damage and other health issues, highlighting the importance of a balanced diet rich in this nutrient.

How Much Choline is in a Glass of Milk?

When it comes to answering how much choline is in a glass of milk?, the specific amount can vary slightly depending on the fat content. Research indicates that low-fat milk generally contains slightly more choline than its whole milk counterpart, contrary to what some might assume.

1% Milk: A standard 1-cup serving (approximately 250 mL) contains around 43 milligrams (mg) of choline.
Whole Milk: A 1-cup serving provides a moderate 26 milligrams of choline.
Skim Milk: Skim milk also provides a moderate amount, with one study indicating roughly 29-34 mg of total choline per 250 mL serving.

These values, while not as high as some other foods on a per-serving basis, demonstrate that milk is a reliable, if not primary, source of this essential nutrient, especially given its widespread consumption in Western diets.

Choline Content in Various Food Sources

While milk contributes to choline intake, it's helpful to see how it compares to other food sources. Animal products like eggs, liver, and some fish are known to be particularly rich in choline. Plant-based foods like cruciferous vegetables, beans, and grains also contain it, though often in smaller concentrations per serving.

Common Choline Sources

Eggs: One large hard-boiled egg contains approximately 147 mg of choline, mostly concentrated in the yolk.
Beef Liver: A 3-ounce serving of beef liver is one of the richest sources, with over 350 mg of choline.
Chicken: A 3-ounce serving of chicken breast has about 62 mg of choline.
Fish: Varieties like salmon and cod are good sources, with a 3-ounce serving of pink salmon containing around 75 mg.
Vegetables: One cup of cooked broccoli has about 62 mg, while a cup of cooked Brussels sprouts contains 63 mg.
Beans: Cooked soybeans contain 39 mg per cup.

Daily Choline Recommendations and Meeting Needs

Recommendations for Adequate Intake (AI) of choline were established by the U.S. National Academies of Medicine in 1998. For most adults, the recommendations are:

Adult Men: 550 mg per day.
Adult Women: 425 mg per day.
Pregnant Women: 450 mg per day.
Breastfeeding Women: 550 mg per day.

Studies show that a significant portion of the population does not meet these recommendations, making it important to be mindful of choline-rich foods. Including a glass of milk in your daily diet, along with other choline-rich foods, can help bridge this nutritional gap. For example, a man who starts his day with two eggs (approx. 294 mg choline) and has a glass of milk (approx. 43 mg choline) has already met a significant portion of his daily needs.

Choline Content Comparison Table

To provide a clearer perspective, here is a comparison of the choline content in milk versus other common dietary sources. The table shows that while milk provides a useful amount, other foods offer more concentrated doses.


Food Source	Serving Size	Choline (mg)
Beef Liver	3 oz	355
Egg	1 large	151
Atlantic Cod	3 oz	71
Chicken Breast	3 oz	62
Broccoli (cooked)	1 cup	62
Wheat Germ	1/4 cup	51
Milk (1% fat)	1 cup	43
Yogurt (nonfat)	1 cup	38
Milk (whole)	1 cup	26

Conclusion: Milk's Role in a Choline-Rich Diet

In conclusion, a glass of milk contains a moderate but valuable amount of choline, typically between 26 and 43 mg depending on its fat content. While not the most concentrated source of this nutrient compared to foods like eggs or liver, milk's role as a staple in many diets means it can significantly contribute to a person's overall intake. Including milk, particularly lower-fat varieties, alongside other choline-rich foods such as eggs, meat, and vegetables, is a practical strategy for ensuring adequate intake of this essential nutrient. This diversified approach helps to meet daily recommendations and supports vital bodily functions, from brain health to metabolism.

For additional details on choline recommendations and food sources, the National Institutes of Health provides comprehensive fact sheets.

Frequently Asked Questions

Low-fat milk products generally contain more choline than high-fat dairy products. For example, 1% milk has about 43 mg of choline per cup, while whole milk contains closer to 26 mg per cup.

While milk is a good source of choline and a common dietary contributor, it is not considered a high source when compared to foods like eggs or beef liver. Eggs contain over three times more choline per serving than a cup of milk.

The recommended Adequate Intake (AI) for adult men is 550 mg per day, and for adult women, it is 425 mg per day. The AI is higher for pregnant and breastfeeding women.

Other excellent food sources include beef liver, eggs, fish like salmon and cod, chicken breast, soybeans, and cruciferous vegetables such as broccoli and Brussels sprouts.

Yes, suboptimal intake of choline is a concern, and studies indicate many people do not meet the recommended daily amounts. This is particularly relevant for individuals who do not consume animal products, as choline is less abundant in many plant-based foods.

The choline content in milk is unlikely to be significantly affected by standard heating processes like pasteurization. Choline is generally stable and found in various forms in milk, including water-soluble and fat-bound forms.

Choline exists in different forms in various foods. While all forms are absorbed by the body, the specific absorption rates can vary. For instance, the choline in eggs, which is bound to phospholipids, is absorbed very efficiently. Milk primarily contains water-soluble choline forms.