What is Choline?
Choline is an essential nutrient that is crucial for many bodily functions, including liver function, brain development, muscle movement, nervous system function, and metabolism. It is a component of the neurotransmitter acetylcholine and is important for the structural integrity of cell membranes.
Benefits of Choline
Brain Health: Supports brain development and function, and is involved in memory and cognitive processes.
Liver Function: Helps prevent liver diseases such as fatty liver by exporting fat from the liver.
Muscle Movement: Essential for muscle function and movement through its role in nerve signaling.
Metabolism: Involved in metabolism and the synthesis of lipids in the body.
Foods High in Choline
Here are some foods rich in Choline along with their approximate Choline content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Choline is approximately 550 milligrams (mg) for men and 425 mg for women.
Top Sources of Choline for Carnivores
Beef Liver
Choline content: 418 mg per 100g
% of Daily Need: 76% for men, 98% for women
Beef liver is one of the richest sources of choline.
Chicken Liver
Choline content: 290 mg per 100g
% of Daily Need: 53% for men, 68% for women
Chicken liver is also high in choline.
Eggs
Choline content: 251 mg per 100g
% of Daily Need: 46% for men, 59% for women
Eggs, particularly the yolk, are a great source of choline.
Ground Beef
Choline content: 80 mg per 100g
% of Daily Need: 15% for men, 19% for women
Ground beef provides a moderate amount of choline.
Salmon
Choline content: 65 mg per 100g
% of Daily Need: 12% for men, 15% for women
Salmon is a good source of choline and omega-3 fatty acids.
Top Sources of Choline for Vegans
Soybeans
Choline content: 116 mg per 100g
% of Daily Need: 21% for men, 27% for women
Soybeans are one of the best plant-based sources of choline.
Quinoa
Choline content: 70 mg per 100g
% of Daily Need: 13% for men, 16% for women
Quinoa is a nutritious grain that contains choline.
Almonds
Choline content: 52 mg per 100g
% of Daily Need: 9% for men, 12% for women
Almonds are a good plant-based source of choline.
Broccoli
Choline content: 40 mg per 100g
% of Daily Need: 7% for men, 9% for women
Broccoli is a healthy vegetable that provides choline.
Brussels Sprouts
Choline content: 19 mg per 100g
% of Daily Need: 3% for men, 4% for women
Brussels sprouts offer a modest amount of choline.