What dairy products have choline?

December 26, 2025 •

3 min read

In 1998, the U.S. National Academies of Medicine established an adequate intake for choline, recognizing it as a vital nutrient for human health. While eggs and meat are famously rich sources, many people are unaware that various common dairy products also contain choline that can help meet their daily requirements.

Quick Summary

Several dairy products, including milk, cottage cheese, and yogurt, are moderate sources of choline. This essential nutrient is important for brain development, liver function, and metabolism, complementing the intake from richer sources like eggs.

Key Points

Cottage Cheese: Provides a noteworthy amount of choline, with a single cup of the nonfat variety containing about 26 mg.
Milk and Yogurt: Common dairy staples like 1% milk and nonfat yogurt contribute moderately to choline intake, with a cup providing around 43 mg and 38 mg, respectively,.
Ricotta Cheese: This soft cheese is another source of choline, with half a cup of the whole milk version providing approximately 22 mg.
Moderate Source: Dairy products function as a good supplemental source of choline, helping to round out intake rather than acting as a primary source.
Fat and Choline: Research suggests that lower-fat dairy products may sometimes contain a higher concentration of water-soluble choline compared to their full-fat counterparts.

Understanding Choline and its Importance

Choline is a nutrient-like compound, often grouped with B vitamins, that plays a crucial role in the body. It is essential for several bodily functions, including cellular structure, nerve signaling, brain development, and memory. A major function of choline is in fat metabolism, where it helps transport and break down fats from the liver. While the body produces some choline, most of it must be obtained through dietary sources. Because many people do not consume enough of it, identifying all food sources, including dairy, is important for overall health.

Key Dairy Products That Contain Choline

While not as concentrated as liver or eggs, many dairy products offer a beneficial amount of choline. This makes them a great supplemental source, especially for those looking to diversify their diet. The choline content can vary based on processing and fat content, but several common items are noteworthy contributors.

Milk and Yogurt

Fluid milk, such as low-fat 1% milk, contains a moderate amount of choline, with a standard 1-cup serving providing around 43 mg. Nonfat yogurt is also a good source, with one cup offering approximately 38 mg. Interestingly, some studies suggest that low-fat dairy products may have a slightly higher choline content on a dry weight basis compared to high-fat versions, as some choline may be lost in fat removal during processing.

Cottage Cheese and Ricotta

Cheeses, particularly fresh, soft cheeses, can be a decent source. A single cup of nonfat cottage cheese contains around 26 mg of choline. For ricotta cheese, half a cup of the whole milk variety can provide about 22 mg. These protein-rich options are a great way to add choline to breakfast or snacks.

Special Dairy Items

Beyond the everyday staples, other dairy-based products can offer a significant choline boost. Eggnog, for example, is a rich source, containing 132.6 mg per 8-ounce serving, thanks to its egg content. Protein powders derived from whey can also be highly concentrated sources.

Comparison of Choline Sources

To put the choline content of dairy products into context, it is helpful to compare them with other well-known sources. The following table illustrates how dairy stacks up against some of the richest food sources of this nutrient based on data from various nutritional databases.


Food Item	Serving Size	Choline (mg)	Source Concentration	Notes
Beef Liver	3 oz (pan-fried)	356	Very High	Richest food source
Large Egg	1 (hard-boiled)	147	Very High	Concentrated in the yolk
Whey Protein Powder	3 scoops (isolate)	193.5	High	Concentrated in supplement form
Eggnog	8 oz	132.6	High	Due to egg content
Milk (1% fat)	1 cup	43	Moderate	Common daily intake
Yogurt (nonfat)	1 cup	38	Moderate	Common daily intake
Cottage Cheese	1 cup (nonfat)	26	Moderate	High in protein

The Importance of Variety

As the table shows, while dairy is a reliable source, it provides a smaller fraction of the daily recommended intake compared to powerhouse foods like eggs and liver. Including a variety of foods in your diet is the most effective way to ensure adequate choline intake. The choline in eggs is also particularly bioavailable because it is bound to phospholipids, which enhances absorption.

Aiding in Essential Functions

Choline's benefits are diverse and well-documented. Adequate intake is linked to better cognitive function and mood regulation, while deficiency can affect liver health. For pregnant women, choline is especially critical for fetal brain development. Including dairy as a regular, moderate source alongside other protein-rich foods can help maintain proper levels and support overall wellness.

Conclusion: Dairy's Role in Choline Intake

While not the most concentrated source, dairy products like milk, yogurt, and cottage cheese make a solid, consistent contribution to your overall choline intake. Including these staples in your diet, alongside higher-potency sources like eggs and meats, ensures a well-rounded intake of this essential nutrient. Incorporating a balanced variety of choline-rich foods is the most practical strategy for supporting liver function, brain health, and overall well-being. For more detailed nutritional information on choline, consult the NIH Office of Dietary Supplements.

Frequently Asked Questions

Among standard dairy products, cottage cheese often contains a higher concentration of choline per serving compared to milk or yogurt. Eggnog, however, contains a significantly higher amount due to its egg content.

While the choline in dairy is well-absorbed, the choline found in egg yolks is particularly bioavailable, meaning the body absorbs and utilizes it more efficiently because it is bound to phospholipids.

Most cheeses contain some choline, but the amount can vary greatly. Soft cheeses like cottage cheese and ricotta tend to have more per serving than hard cheeses,.

While dairy can help, relying on it alone is unlikely to prevent a deficiency. A balanced diet incorporating richer sources like eggs, meat, and certain vegetables is needed to meet daily choline needs.

The choline content in dairy is not significantly affected by whether the cows are grass-fed or not. It is more dependent on the product type and processing method.

Yes, lactose-free dairy products are derived from standard milk and retain their nutrient profile, including choline. The lactose is simply removed or broken down, not the choline.

No, pasteurization is a heat treatment that kills bacteria and is not high enough or long enough to destroy stable nutrients like choline.