Choline
Essential nutrient for brain development, liver function, and cell membrane structure. Important during pregnancy.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 200 * | 1,000 |
| Children 4-8 years | 250 * | 1,000 |
| Males 9-13 years | 375 * | — |
| Females 9-13 years | 375 * | — |
| Males 14-18 years | 550 * | — |
| Females 14-18 years | 400 * | — |
| Males 19-30 years | 550 * | 3,500 |
| Females 19-30 years | 425 * | 3,500 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 450 * | — |
| Lactation | 550 * | — |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Choline
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Choline (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Egg, yolk, dried | 2,403 mg | Dairy and Egg Products |
| 2 | Egg, whole, dried | 1,267 mg | Dairy and Egg Products |
| 3 | Egg, yolk, raw, fresh | 820 mg | Dairy and Egg Products |
| 4 | Egg, yolk, raw, frozen, salted, pasteurized | 705 mg | Dairy and Egg Products |
| 5 | Egg, yolk, raw, frozen, sugared, pasteurized | 669 mg | Dairy and Egg Products |
| 6 | Egg, yolk, raw, frozen, pasteurized | 639 mg | Dairy and Egg Products |
| 7 | Beef, variety meats and by-products, kidneys, cooked, simmer | 513 mg | Beef Products |
| 8 | Beef, variety meats and by-products, brain, cooked, simmered | 491 mg | Beef Products |
| 9 | Fish, caviar, black and red, granular | 491 mg | Finfish and Shellfish Products |
| 10 | Pork, fresh, variety meats and by-products, chitterlings, co | 471 mg | Pork Products |
| 11 | Beef, variety meats and by-products, liver, cooked, braised | 426 mg | Beef Products |
| 12 | Beef, variety meats and by-products, liver, cooked, pan-frie | 418 mg | Beef Products |
| 13 | Veal, variety meats and by-products, liver, cooked, pan-frie | 411 mg | Lamb, Veal, and Game Products |
| 14 | Veal, variety meats and by-products, liver, cooked, braised | 399 mg | Lamb, Veal, and Game Products |
| 15 | Oil, soybean lecithin | 350 mg | Fats and Oils |
| 16 | Fish, roe, mixed species, raw | 335 mg | Finfish and Shellfish Products |
| 17 | Egg, whole, raw, fresh | 335 mg | Dairy and Egg Products |
| 18 | Beef, variety meats and by-products, liver, raw | 333 mg | Beef Products |
| 19 | Chicken, liver, all classes, cooked, pan-fried | 327 mg | Poultry Products |
| 20 | Egg, whole, cooked, fried | 317 mg | Dairy and Egg Products |
Health Effects of Choline
Choline is essential for cell membrane integrity (phosphatidylcholine), neurotransmitter synthesis (acetylcholine), lipid transport (VLDL), and methyl group metabolism. Critical during fetal development.
Choline deficiency causes fatty liver, liver damage, and muscle damage. Inadequate intake during pregnancy increases risk of neural tube defects. Most adults do not meet the AI.
Excess choline (>3,500mg/day) causes fishy body odor, excessive sweating, hypotension, and liver toxicity. Very high doses can increase TMAO (trimethylamine N-oxide), a cardiovascular risk marker.
Absorption & Interactions
Absorbed in the small intestine via specific transporters. Free choline is absorbed via facilitated diffusion; phosphatidylcholine is digested by pancreatic phospholipase A2 first.
Other Vitamins
Frequently Asked Questions
How much Choline do I need per day?
Adult males need 550 mg/day and adult females need 425 mg/day.
Which food has the most Choline?
The food highest in Choline is Egg, yolk, dried with 2,403 mg per 100g.
What does Choline do in the body?
Essential nutrient for brain development, liver function, and cell membrane structure. Important during pregnancy.