Discover the Top 16 Choline-Rich Foods to Boost Your Nutrition and Brain Health

16 Foods That Are High in Choline

Choline is an essential nutrient that plays a crucial role in various bodily functions. It is particularly important for brain development, liver function, and cardiovascular health. While the body can produce some choline, it is often necessary to obtain it through diet. Luckily, there are many foods that are rich in this vital nutrient.

Herring: This fatty fish is not only a great source of omega-3 fatty acids but also a high provider of choline. Just 100 grams of herring contains around 112% of the daily recommended intake of choline.

Egg yolks: Egg yolks are known for their high choline content. In fact, they provide the highest amount of choline per serving compared to any other food. One large egg yolk contains approximately 147 milligrams of choline.

Chicken liver: Chicken liver is an excellent source of choline, as well as other essential nutrients like iron and vitamin A. It contains over 300 milligrams of choline per 100 grams, which is more than the recommended daily intake for adults.

Navy beans: Aside from being a good source of fiber and protein, navy beans also contain a fair amount of choline. A one-cup serving of cooked navy beans provides around 60 milligrams of choline.

Salmon: Similar to herring, salmon is a fatty fish that is rich in both omega-3 fatty acids and choline. A 100-gram serving of salmon contains about 56 milligrams of choline.

Cod: Cod is a versatile white fish that is not only low in calories but also a good source of choline. It contains approximately 71 milligrams of choline per 100 grams.

Brussels sprouts: These green vegetables are known for their abundance of vitamins and minerals, including choline. A one-cup serving of Brussels sprouts provides around 63 milligrams of choline.

undefinedBrussel These green vegetables are known for their abundance of vitamins and minerals, including choline. A one-cup serving of Brussels sprouts provides around 63 milligrams of choline.”>

Pork chops: Pork chops are not only delicious but also a significant source of choline. A 100-gram serving of cooked pork chops contains about 59 milligrams of choline.

Beef liver: Beef liver is one of the most nutrient-dense foods available, containing high levels of vitamins, minerals, and choline. It provides around 418 milligrams of choline per 100 grams.

Cauliflower: In addition to being a versatile vegetable, cauliflower is also a great source of choline. One cup of cooked cauliflower contains approximately 47 milligrams of choline.

undefinedCauliflower:</stron In addition to being a versatile vegetable, cauliflower is also a great source of choline. One cup of cooked cauliflower contains approximately 47 milligrams of choline.”>

Shrimp: Shrimp is not only delicious but also a rich source of choline. A 100-gram serving of shrimp contains about 107 milligrams of choline.

Collard greens: Collard greens are a leafy green vegetable that is highly nutritious. They contain a respectable amount of choline, with one cup of cooked collard greens providing around 63 milligrams of choline.

Mushrooms: Mushrooms contain a variety of nutrients, including choline. One cup of cooked mushrooms provides approximately 28 milligrams of choline.

Tofu: Tofu is a popular plant-based protein that also offers a decent amount of choline. A 100-gram serving of tofu contains about 35 milligrams of choline.

undefinedTofu:</stron Tofu is a popular plant-based protein that also offers a decent amount of choline. A 100-gram serving of tofu contains about 35 milligrams of choline.”>

Milk: Milk is known for its high calcium content, but it also contains a fair amount of choline. One cup of whole milk provides around 38 milligrams of choline.

Scallops: Scallops are a type of seafood that is not only delicious but also a good source of choline. A 100-gram serving of scallops contains about 50 milligrams of choline.

By incorporating these choline-rich foods into your diet, you can ensure that your body gets the necessary amount of choline to support optimal health.

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