Choline: what it does & best food sources
What it does — EU-authorised health claims
Choline contributes to normal lipid metabolism.
Choline contributes to the maintenance of normal liver function.
Choline contributes to normal homocysteine metabolism.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 550 mg | 425 mg |
| 31–50 | 550 mg | 425 mg |
| 51–70 | 550 mg | 425 mg |
| 71+ | 550 mg | 425 mg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
- US label FDA Daily Value: 550 mg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
Best food sources (per portion)
| Food | Portion | Choline | % US DV |
|---|---|---|---|
 Eggs, boiled | 120 g (2 eggs) | 353 mg | 64 % |
 Chicken breast, skinless | 150 g | 123 mg | 22 % |
 Salmon | 125 g | 98.1 mg | 18 % |
 Cod | 150 g | 97.8 mg | 18 % |
 Mussels | 150 g | 97.5 mg | 18 % |
 Beef mince, lean | 125 g | 88.6 mg | 16 % |
 Mackerel | 125 g | 81.3 mg | 15 % |
 Herring | 125 g | 81.3 mg | 15 % |
 Trout | 125 g | 81.3 mg | 15 % |
 Beef rump (lean red meat) | 125 g | 80.1 mg | 15 % |
 Turkey breast, skinless | 150 g | 78.5 mg | 14 % |
 Sardines in oil, drained | 90 g | 67.5 mg | 12 % |
 Cauliflower | 150 g | 66.5 mg | 12 % |
 Edamame (immature soya beans) | 100 g | 56 mg | 10 % |
 Lentils, boiled | 150 g | 49 mg | 9 % |
Per normal portion. Values from BLS 4.0 (selenium/choline: USDA FoodData Central SR Legacy). % US DV = share of the FDA Daily Value.
Sources
- Choline — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut