Choline
vitamin Unit: mg
Choline is an essential nutrient (though not strictly a vitamin) required for the structural integrity of cell membranes as phosphatidylcholine, for neurotransmitter synthesis (acetylcholine), and for one-carbon metabolism as a methyl donor. Most adults do not meet the adequate intake of 425–550 mg per day. Eggs (especially the yolk), liver, beef, and soybeans are the richest dietary sources.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Choline
See all 4455 foods →Reference Daily Intake
550 mg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Dried Egg Yolk | 2403.3 mg | 437% |
| 2 | Dried Whole Egg | 1266.7 mg | 230% |
| 3 | Raw Egg Yolk | 820.2 mg | 149% |
| 4 | Frozen Salted Egg Yolk (Pasteurized) | 705.0 mg | 128% |
| 5 | Frozen Sugared Egg Yolk (Pasteurized) | 669.3 mg | 122% |
| 6 | Frozen Pasteurized Egg Yolk | 639.3 mg | 116% |
| 7 | Simmered Beef Kidneys | 513.2 mg | 93% |
| 8 | Simmered Beef Brain | 490.9 mg | 89% |
| 9 | Black and Red Caviar | 490.9 mg | 89% |
| 10 | Simmered Pork Chitterlings | 471.0 mg | 86% |
| 11 | Braised Beef Liver | 426.0 mg | 77% |
| 12 | Pan-Fried Beef Liver | 418.2 mg | 76% |
| 13 | Pan-Fried Veal Liver | 411.0 mg | 75% |
| 14 | Braised Veal Liver | 398.9 mg | 73% |
| 15 | Soybean Lecithin Oil | 350.0 mg | 64% |
| 16 | Raw Fish Roe | 335.4 mg | 61% |
| 17 | Large Grade A Whole Egg | 335.0 mg | 61% |
| 18 | Raw Beef Liver | 333.3 mg | 61% |
| 19 | Pan-Fried Chicken Liver | 326.8 mg | 59% |
| 20 | Fried Egg | 317.1 mg | 58% |