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| Food Name | Choline |
| Butter, salted | 18.8 |
| Butter, whipped, with salt | 18.8 |
| Butter oil, anhydrous | 22.3 |
| Cheese, blue | 15.4 |
| Cheese, brick | 15.4 |
| Cheese, brie | 15.4 |
| Cheese, camembert | 15.4 |
| Cheese, cheddar | 16.5 |
| Cheese, colby | 15.4 |
| Cheese, cottage, creamed, large or small curd | 18.4 |
| Cheese, cottage, creamed, with fruit | 17.5 |
| Cheese, cottage, nonfat, uncreamed, dry, large or small curd | 17.9 |
| Cheese, cottage, lowfat, 2% milkfat | 16.3 |
| Cheese, cottage, lowfat, 1% milkfat | 17.5 |
|
Usage Note
- Choline value is in mg and calculated per 100g of food weight.
- This choline database contains choline content of 4,157 common foods.
- Click on column header to sort foods by name or by choline content.
Choline
information from the
National Institutes of Health
Choline is an essential nutrient that's needed to make cell membranes and the nerve
cell messenger acetylcholine. Foods that are rich in choline include milk, eggs,
liver and peanuts. For more than a decade, choline has been recognized as a key
nutrient for fetal development during pregnancy. However, it’s estimated that less
than 15% of pregnant women in the United States get enough choline in their diets.
Lack of choline during pregnancy may lead to reduced blood vessel growth in the
brain of the developing fetus.
Nutritional Importance of Choline
Choline is an essential nutrient for humans and is necessary for the normal function
of all cells. As a critical component of the cell membrane, it ensures the structural
integrity and signaling functions of the cell. Choline is also used for neurotransmission
(as the metabolite, acetylcholine), is a major source of methyl donors, and is required
for lipid transport from the liver.1 Considering these many diverse roles, choline
deficiency can cause disorders in many bodily systems, including liver, muscle,
and lymphocytes in humans and, additionally, the kidney, pancreas, and developing
brain and nervous system in animals. A major role of choline is to serve as a precursor
for the synthesis of membrane phospholipids, specifically phosphatidylcholine. Phosphatidylcholine
is the predominant phospholipid in mammalian membranes (>50%) and is critical for
maintaining cell structure and facilitating cell signaling and transport across
the membrane. Choline can also be found in sphingomyelin, another membrane phospholipid
formed from phosphatidylcholine. Most of the phosphatidylcholine is synthesized
from free choline using the cytidine diphospho-choline pathway. However, about 30%
of phosphatidylcholine can be made by the sequential methylation of phosphatidylethanolamine
(another membrane phospholipid) by the enzyme phosphatidylethanolamine methyltransferase
(PEMT). By this pathway, the body can make choline de novo. However, this pathway
is insufficient to supply all of the body's need for choline; thus, choline remains
an essential nutrient.
Choline - Additional Info
Choline is a water-soluble essential nutrient. It is usually grouped within the
B-complex vitamins.
Choline must be consumed through the diet in order for the body to remain healthy.
It is used in the synthesis of the constructional components in the body's cell
membranes. Unfortunately, dietary recommendations have discouraged people from eating
high choline foods, such as egg and fatty meats. The 2005 National Health and Nutrition
Examination Survey stated that only 2% of postmenopausal women consume the recommended
intake for choline.
Choline was discovered by Adolph Strecker in 1864 and chemically synthesized in
1866. In 1998 choline was classified as an essential nutrient by the Food and Nutrition
Board of the Institute of Medicine.
Choline's importance as a nutrient was first appreciated in the early research on
insulin functions when choline was found to be the necessary nutrient in preventing
fatty liver. In 1975 scientists discovered that the administration of choline increased
the synthesis and release of acetylcholine by neurons. These discoveries lead to
the increased interest in dietary choline and brain function. Today, we know Choline
to be a dietary nutrient important for all cells to function normally. We have come
to learn that humans require choline in their diet in order to sustain normal life.
Choline is required for synthesis of essential components of membranes and is an
important source of labile methyl groups.
A recent study in Nov 2010 by Leslie M. Fischer, Kerry Ann da Costa, Lester Kwock,
Joseph Galanko, and Steven Zeisel was to test postmenopausal women with low estrogen
levels and see if they were more susceptible to the risk of organ dysfunction if
not given a sufficient choline filled diet. When deprived of choline in their diet
almost 80% of the men and postmenopausal women developed liver or muscle damage.
The study also found that young women can supply more choline because pregnancy
is a time when the body's demand for choline are highest. Choline is particularly
used to support the fetus's developing nervous system
Choline Deficiency
Choline deficiency may play a role in liver disease, atherosclerosis, and possibly
neurological disorders. One symptom of choline deficiency is an elevated level of
the liver enzyme ALT.
It is particularly important for pregnant women to get enough choline, since low
choline intake may raise the rate of neural tube defects in infants, and may affect
their child's memory. One study found that higher dietary intake of choline shortly
before and after conception was associated with a lower risk of neural tube defects.
If low choline intake causes an elevated homocysteine level, it raises the risk
for preeclampsia, premature birth, and very low birth weight.
Women with diets richer in choline may have a lower risk for breast cancer, but
some studies found no association.
There is some evidence to suggest that choline is anti-inflammatory. In the ATTICA
study, higher dietary intake of choline was associated with lower levels of inflammatory
markers. A small study found that choline supplements reduced symptoms of allergic
rhinitis.
Choline Food Sources
List of 120 foods highest in choline. Choline content is in milligrams per 100 grams of food weight.
| Foods Highest in Choline |
Choline |
| Egg, yolk, raw, fresh |
820 |
| Egg, yolk, raw, frozen |
791 |
| Egg Mix, USDA Commodity |
603 |
| Beef, variety meats and by-products, kidneys, cooked, simmered |
513 |
| Fish, caviar, black and red, granular |
491 |
| Beef, variety meats and by-products, brain, cooked, simmered |
491 |
| Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered |
471 |
| Beef, variety meats and by-products, liver, cooked, braised |
426 |
| Beef, variety meats and by-products, liver, cooked, pan-fried |
418 |
| Veal, variety meats and by-products, liver, cooked, pan-fried |
411 |
| Veal, variety meats and by-products, liver, cooked, braised |
399 |
| Oil, soybean lecithin |
350 |
| Fish, roe, mixed species, raw |
335 |
| Beef, variety meats and by-products, liver, raw |
333 |
| Chicken, liver, all classes, cooked, pan-fried |
327 |
| Egg, whole, cooked, fried |
317 |
| Veal, variety meats and by-products, liver, raw |
310 |
| Egg, whole, raw, frozen, salted |
297 |
| Egg, whole, raw, fresh |
294 |
| Egg, whole, cooked, hard-boiled |
294 |
| Fish, cod, Atlantic, dried and salted |
291 |
| Chicken, liver, all classes, cooked, simmered |
290 |
| Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted |
267 |
| Egg, quail, whole, fresh, raw |
263 |
| Egg, goose, whole, fresh, raw |
263 |
| Egg, duck, whole, fresh, raw |
263 |
| Caribou, shoulder meat, dried (Alaska Native) |
258 |
| Foods Highest in Choline |
Choline |
| Braunschweiger (a liver sausage), pork |
256 |
| Eggs, scrambled, frozen mixture |
256 |
| Egg, whole, cooked, omelet |
248 |
| Fish, whitefish, eggs (Alaska Native) |
248 |
| Egg, whole, cooked, poached |
234 |
| Fish, salmon, chum, dried (Alaska Native) |
231 |
| Beef, variety meats and by-products, heart, cooked, simmered |
229 |
| Pate, chicken liver, canned |
229 |
| Salmon, red (sockeye), filets with skin, smoked (Alaska Native) |
224 |
| Turkey, liver, all classes, raw |
222 |
| Egg, whole, cooked, scrambled |
221 |
| Turkey, liver, all classes, cooked, simmered |
220 |
| Veal, variety meats and by-products, thymus, cooked, braised |
209 |
| Fish, whitefish, dried (Alaska Native) |
206 |
| Caribou, rump meat, half dried (Alaska Native) |
203 |
| Mushrooms, shiitake, dried |
202 |
| Pork, fresh, variety meats and by-products, stomach, raw |
195 |
| Beef, variety meats and by-products, tripe, raw |
195 |
| Chicken, liver, all classes, raw |
194 |
| Soy flour, defatted, crude protein basis (N x 6.25) |
192 |
| Soy flour, full-fat, raw |
191 |
| Fast foods, egg, scrambled |
181 |
| Cereals ready-to-eat, wheat germ, toasted, plain |
179 |
| Chicken, broilers or fryers, giblets, cooked, simmered |
178 |
| Vermicelli, made from soy |
177 |
| Cocoa mix, with aspartame, low calorie, powder, with added calcium phosphorus, without added sodium |
176 |
| Foods High in Choline |
Choline |
| Turkey, heart, all classes, cooked, simmered |
173 |
| Milk, dry, nonfat, regular, without added vitamin A and vitamin D |
169 |
| Milk, dry, nonfat, regular, with added vitamin A and vitamin D |
169 |
| Milk, dry, nonfat, instant, without added vitamin A and vitamin D |
168 |
| Milk, dry, nonfat, instant, with added vitamin A and vitamin D |
168 |
| Snacks, pork skins, plain |
165 |
| Turkey, all classes, giblets, cooked, simmered, some giblet fat |
157 |
| Beef, variety meats and by-products, tongue, cooked, simmered |
155 |
| Beverage, instant breakfast powder, chocolate, not reconstituted |
148 |
| Veal, leg (top round), separable lean and fat, cooked, braised |
141 |
| Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil |
139 |
| Beef, round, top round, separable lean only, trimmed to 0" fat, all grades, cooked, braised |
138 |
| Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised |
138 |
| Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised |
138 |
| Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised |
136 |
| Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised |
136 |
| Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised |
136 |
| Crustaceans, shrimp, mixed species, cooked, moist heat |
135 |
| Game meat, deer, shoulder clod, separable lean only, 3-5 lb roast, cooked, braised |
134 |
| Veal, rib, separable lean only, cooked, braised |
134 |
| Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised |
133 |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised |
132 |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised |
132 |
| Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised |
132 |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised |
132 |
| Whale, beluga, meat, dried (Alaska Native) |
132 |
| Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised |
131 |
| Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, braised |
131 |
| Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised |
131 |
| Pork, cured, bacon, cooked, pan-fried |
131 |
| Foods High in Choline |
Choline |
| Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised |
131 |
| Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised |
130 |
| Mollusks, oyster, eastern, wild, cooked, moist heat |
130 |
| Game meat, beaver, cooked, roasted |
130 |
| Game meat, rabbit, wild, cooked, stewed |
130 |
| Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised |
130 |
| Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, braised |
130 |
| Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, |
129 |
| Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried |
129 |
| Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised |
129 |
| Cake, chocolate, prepared from recipe without frosting |
128 |
| Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded |
128 |
| Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder |
128 |
| Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, select, cooked, braised |
128 |
| Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised |
128 |
| Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil |
127 |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, select, cooked, braised |
127 |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised |
127 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised |
127 |
| Veal, shoulder, blade, separable lean only, cooked, braised |
127 |
| Turkey, heart, all classes, raw |
127 |
| Beef, brisket, flat half, separable lean only, trimmed to 0" fat, all grades, cooked, braised |
127 |
| Fast foods, biscuit, with egg, cheese, and bacon |
127 |
| Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, select, cooked, braised |
126 |
| Veal, rib, separable lean and fat, cooked, braised |
126 |
| Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised |
126 |
| Beef, brisket, flat half, separable lean only, trimmed to 1/8" fat, choice, cooked, braised |
126 |
| Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised |
126 |
| Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried |
126 |
| Veal, loin, separable lean only, cooked, braised |
125 |
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