Foods high in Choline
Choline is an essential nutrient that is neither a vitamin nor a mineral. Your body uses it to build cell membranes, move fat out of the liver and make acetylcholine, the messenger behind memory and muscle control. The body makes some, but not enough, and most people eat less than the target. It matters most in pregnancy.
The ranking
Top 3 foods high in choline
Per 100 g, with each food's share of the 550 mg daily value.
- 820
- 513
- 491
Eaten by the spoonful (about 15 g), not the 100 g.
Quick tip
One or two eggs a day is the simplest way to close the gap. Soybeans, fish and cauliflower help on plant-leaning days.
This is just the top of the list
Which foods high in choline would you actually eat?
A list of three is a start. In the izeeva app you get your full top 10, plus the one food high in choline that fits your tastes, then reworks it into meals you'll actually crave. You can also look up the choline in any ingredient you search, per 100 g.
Check any ingredient
Check any food's choline
Search any ingredient and see its choline per 100 g, straight from real food data.
In the izeeva app you can look up the choline in any food you like, not just this list, with the exact amount per 100 g.