Recommendations for Choline (mg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months125*125*
Infants 6-12 months 150*150*
Children 1-3 years 2001,0002001,000
Children4-8 years 2502,0002502,000
Children 9-13 years 3753,0003753,000
Adolescents 14-18 years 5503,5004003,500
Adults 19-50 years 5503,5004253,500
Adults 51-70 years 5503,5004253,500
Adults > 70 years 5503,5004253,500
Pregnancy 14-18 years--450-
Pregnancy 19-50 years--450-
Breast-feeding 14-18 years--550-
Breast-feeding 19-50 years--550-
For Table Legend & Data Sources Information click here.

Best food sources of Choline

FoodServing Amount of Choline (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Beef liver, cooked3 oz (85g)362.165.8Excellent85.2Excellent
Egg large2 large (100g)25245.8Excellent59.3Excellent
Rabbit, cooked3 oz (85g)102.918.7Good24.2Excellent
Beef, lean3 oz (85g)98.617.9Good23.2Excellent
Veal lean, cooked3 oz (85g)89.216.2Good21Excellent
Cod, cooked3 oz (85g)71.112.9Good16.7Good
Turkey, cooked3 oz (85g)70.412.8Good16.6Good
Flounder, cooked3 oz (85g)68.912.5Good16.2Good
Herring, cooked3 oz (85g)68.912.5Good16.2Good
Octopus, cooked3 oz (85g)68.912.5Good16.2Good
Scallops, cooked3 oz (85g)68.812.5Good16.2Good
Crab, cooked3 oz (85g)68.812.5Good16.2Good
Lobster, cooked3 oz (85g)68.812.5Good16.2Good
Shrimp, cooked3 oz (85g)68.812.5Good16.2Good
Pork lean, cooked3 oz (85g)62.511.4Good14.7Good
Soy milk1 cup (250g)5710.4Good13.4Good
Quail, cooked3 oz (85g)5610.2Good13.2Good
Duck, cooked3 oz (85g)55.310-13Good
Soybeans, cooked1/2 cup (86g)40.97.4-9.6-
Navy beans, cooked1/2 cup (91g)40.77.4-9.6-
Chickpeas, cooked1/2 cup (82g)35.16.4-8.3-
Milk, cow's1 cup (244g)34.96.3-8.2-
Lentils, cooked1/2 cup (99g)32.45.9-7.6-
Brussels sprouts, cooked1/2 cup (78g)31.75.8-7.5-
Broccoli florets, cooked1/2 cup (78g)31.35.7-7.4-
Lima beans, cooked1/2 cup (94g)30.65.6-7.2-
Collards, cooked1/2 cup (95g)30.25.5-7.1-
Pinto beans, cooked1/2 cup (85,5g)30.25.5-7.1-
Artichokes, cooked1/2 cup (84g)28.95.3-6.8-
Kidney beans, cooked1/2 cup (88,5g)274.9-6.4-
Mushrooms, shiitake, cooked1/2 cup (72,5g)26.74.9-6.3-
Cauliflower, cooked1/2 cup (62g)24.24.4-5.7-
Green peas, cooked1/2 cup (80g)23.84.3-5.6-
Asparagus, cooked1/2 cup (90g)23.54.3-5.5-
Flaxseed1 oz (28g)224-5.2-
Cheese ricotta, low fat1/2 cup (124g)21.73.9-5.1-
Cheese ricotta1/2 cup (124g)21.73.9-5.1-
Parsnip, cooked1/2 cup (78g)21.13.8-5-
Pistachios1 oz (28g)203.6-4.7-
Dandelion greens1 cup (55g)19.43.5-4.6-
Peanuts1 oz (28g)18.43.3-4.3-
Yogurt low fat1/2 cup (120g)18.23.3-4.3-
Corn, cooked1/2 cup (82g)183.3-4.2-
Pumpkin seeds1 oz (28g)17.63.2-4.1-
Buckwheat, cooked1/2 cup (84g)16.93.1-4-
Red cabbage1/2 cup (75g)162.9-3.8-
Pine Nuts1 oz (28g)15.62.8-3.7-
Green cabbage, cooked1/2 cup (75g)15.22.8-3.6-
Almonds1 oz (28g)14.62.7-3.4-
Mung bean sprouts1 cup (100g)14.42.6-3.4-
Avocadosmall (100g)14.22.6-3.3-
Hazelnuts1 oz (28g)12.82.3-3-
Bananamedium (118g)11.62.1-2.7-
Pecans1 oz (28g)11.32.1-2.7-
Walnuts1 oz (28g)112-2.6-
Sweet potato, cooked1/2 cup (100g)10.82-2.5-
Green beans, cooked1/2 cup (62,5g)10.61.9-2.5-
Barley, cooked1/2 cup (78,5g)10.51.9-2.5-
Potato, cooked1/2 cup (78g)10.31.9-2.4-
Blood orangemedium (121g)10.21.9-2.4-
Orangemedium (121g)10.21.9-2.4-
Millet, cooked1/2 cup (87g)9.81.8-2.3-
Mushrooms, crimini, raw1/2 cup (43,5g)9.61.7-2.3-
Coconut milk1/2 cup (120g)9.51.7-2.2-
Grapefruitmedium (123g)9.51.7-2.2-
Cheese2 oz (56g)9.21.7-2.2-
Peachmedium (150g)9.21.7-2.2-
Pearmedium (178g)9.11.7-2.1-
Wild rice, cooked1/2 cup (82g)8.41.5-2-
Oats, cooked1/2 cup (117g)8.31.5-2-
Tomato1 medium (123g)8.21.5-1.9-
Brazil nuts1 oz (28g)8.11.5-1.9-
Pumpkin, cooked1/2 cup (122,5g)7.61.4-1.8-
Raspberries1/2 cup (61,5g)7.61.4-1.8-
Sesame seeds1 oz (28g)7.21.3-1.7-
Squash, cooked1/2 cup (90g)7.11.3-1.7-
Bread, mulitgrain1 slice (26g)6.91.3-1.6-
Coconut meat2 oz (56g)6.81.2-1.6-
Boysenberries1/2 cup (66g)6.81.2-1.6-
Lychees1/2 cup (95g)6.81.2-1.6-
Pomegranate arils1/2 cup (87g)6.61.2-1.6-
Radish4 medium (100g)6.51.2-1.5-
Cantaloupe1/2 cup (85g)6.51.2-1.5-
Honeydew1/2 cup (85g)6.51.2-1.5-
Bulgur, cooked1/2 cup (91g)6.31.1-1.5-
Mango1/2 cup (82,5g)6.31.1-1.5-
Mushorroms, white raw1/2 cup (35g)6.11.1-1.4-
Kiwifruit skin on1 medium (76g)5.91.1-1.4-
Passionfruit4 medium (72g)5.61-1.3-
Beetroot, cooked1/2 cup (85g)5.41-1.3-
Carrot1 medium (61g)5.41-1.3-
Whole wheat, cooked1/2 cup (50g)5.41-1.3-
Chili1 medium (45g)4.90.9-1.2-
Alfalfa sprouts1 cup (33g)4.80.9-1.1-
Green leaf lettuce1 cup (36g)4.80.9-1.1-
Sour cherries, pitted1/2 cup (77,5g)4.70.9-1.1-
Romaine lettuce1 cup (47g)4.70.9-1.1-
Eggplant, cooked1/2 cup (50g)4.70.9-1.1-
Heavy cream1 oz (28g)4.70.9-1.1-
Rye1 slice (32g)4.70.9-1.1-
For Table Legend & Data Sources Information click here.

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