Pawel Malczewski
Recommendations for Choline (mg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 125 | * | 125 | * |
| Infants | 6-12 months | 150 | * | 150 | * |
| Children | 1-3 years | 200 | 1,000 | 200 | 1,000 |
| Children | 4-8 years | 250 | 2,000 | 250 | 2,000 |
| Children | 9-13 years | 375 | 3,000 | 375 | 3,000 |
| Adolescents | 14-18 years | 550 | 3,500 | 400 | 3,500 |
| Adults | 19-50 years | 550 | 3,500 | 425 | 3,500 |
| Adults | 51-70 years | 550 | 3,500 | 425 | 3,500 |
| Adults | > 70 years | 550 | 3,500 | 425 | 3,500 |
| Pregnancy | 14-18 years | - | - | 450 | - |
| Pregnancy | 19-50 years | - | - | 450 | - |
| Breast-feeding | 14-18 years | - | - | 550 | - |
| Breast-feeding | 19-50 years | - | - | 550 | - |
Best food sources of Choline
| Food | Serving | Amount of Choline (mg) | % of RDA for men | Rating | % of RDA for women | Rating |
|---|---|---|---|---|---|---|
| Beef liver, cooked | 3 oz (85g) | 362.1 | 65.8 | Excellent | 85.2 | Excellent |
| Egg large | 2 large (100g) | 252 | 45.8 | Excellent | 59.3 | Excellent |
| Rabbit, cooked | 3 oz (85g) | 102.9 | 18.7 | Good | 24.2 | Excellent |
| Beef, lean | 3 oz (85g) | 98.6 | 17.9 | Good | 23.2 | Excellent |
| Veal lean, cooked | 3 oz (85g) | 89.2 | 16.2 | Good | 21 | Excellent |
| Cod, cooked | 3 oz (85g) | 71.1 | 12.9 | Good | 16.7 | Good |
| Turkey, cooked | 3 oz (85g) | 70.4 | 12.8 | Good | 16.6 | Good |
| Flounder, cooked | 3 oz (85g) | 68.9 | 12.5 | Good | 16.2 | Good |
| Herring, cooked | 3 oz (85g) | 68.9 | 12.5 | Good | 16.2 | Good |
| Octopus, cooked | 3 oz (85g) | 68.9 | 12.5 | Good | 16.2 | Good |
| Scallops, cooked | 3 oz (85g) | 68.8 | 12.5 | Good | 16.2 | Good |
| Crab, cooked | 3 oz (85g) | 68.8 | 12.5 | Good | 16.2 | Good |
| Lobster, cooked | 3 oz (85g) | 68.8 | 12.5 | Good | 16.2 | Good |
| Shrimp, cooked | 3 oz (85g) | 68.8 | 12.5 | Good | 16.2 | Good |
| Pork lean, cooked | 3 oz (85g) | 62.5 | 11.4 | Good | 14.7 | Good |
| Soy milk | 1 cup (250g) | 57 | 10.4 | Good | 13.4 | Good |
| Quail, cooked | 3 oz (85g) | 56 | 10.2 | Good | 13.2 | Good |
| Duck, cooked | 3 oz (85g) | 55.3 | 10 | - | 13 | Good |
| Soybeans, cooked | 1/2 cup (86g) | 40.9 | 7.4 | - | 9.6 | - |
| Navy beans, cooked | 1/2 cup (91g) | 40.7 | 7.4 | - | 9.6 | - |
| Chickpeas, cooked | 1/2 cup (82g) | 35.1 | 6.4 | - | 8.3 | - |
| Milk, cow's | 1 cup (244g) | 34.9 | 6.3 | - | 8.2 | - |
| Lentils, cooked | 1/2 cup (99g) | 32.4 | 5.9 | - | 7.6 | - |
| Brussels sprouts, cooked | 1/2 cup (78g) | 31.7 | 5.8 | - | 7.5 | - |
| Broccoli florets, cooked | 1/2 cup (78g) | 31.3 | 5.7 | - | 7.4 | - |
| Lima beans, cooked | 1/2 cup (94g) | 30.6 | 5.6 | - | 7.2 | - |
| Collards, cooked | 1/2 cup (95g) | 30.2 | 5.5 | - | 7.1 | - |
| Pinto beans, cooked | 1/2 cup (85,5g) | 30.2 | 5.5 | - | 7.1 | - |
| Artichokes, cooked | 1/2 cup (84g) | 28.9 | 5.3 | - | 6.8 | - |
| Kidney beans, cooked | 1/2 cup (88,5g) | 27 | 4.9 | - | 6.4 | - |
| Mushrooms, shiitake, cooked | 1/2 cup (72,5g) | 26.7 | 4.9 | - | 6.3 | - |
| Cauliflower, cooked | 1/2 cup (62g) | 24.2 | 4.4 | - | 5.7 | - |
| Green peas, cooked | 1/2 cup (80g) | 23.8 | 4.3 | - | 5.6 | - |
| Asparagus, cooked | 1/2 cup (90g) | 23.5 | 4.3 | - | 5.5 | - |
| Flaxseed | 1 oz (28g) | 22 | 4 | - | 5.2 | - |
| Cheese ricotta, low fat | 1/2 cup (124g) | 21.7 | 3.9 | - | 5.1 | - |
| Cheese ricotta | 1/2 cup (124g) | 21.7 | 3.9 | - | 5.1 | - |
| Parsnip, cooked | 1/2 cup (78g) | 21.1 | 3.8 | - | 5 | - |
| Pistachios | 1 oz (28g) | 20 | 3.6 | - | 4.7 | - |
| Dandelion greens | 1 cup (55g) | 19.4 | 3.5 | - | 4.6 | - |
| Peanuts | 1 oz (28g) | 18.4 | 3.3 | - | 4.3 | - |
| Yogurt low fat | 1/2 cup (120g) | 18.2 | 3.3 | - | 4.3 | - |
| Corn, cooked | 1/2 cup (82g) | 18 | 3.3 | - | 4.2 | - |
| Pumpkin seeds | 1 oz (28g) | 17.6 | 3.2 | - | 4.1 | - |
| Buckwheat, cooked | 1/2 cup (84g) | 16.9 | 3.1 | - | 4 | - |
| Red cabbage | 1/2 cup (75g) | 16 | 2.9 | - | 3.8 | - |
| Pine Nuts | 1 oz (28g) | 15.6 | 2.8 | - | 3.7 | - |
| Green cabbage, cooked | 1/2 cup (75g) | 15.2 | 2.8 | - | 3.6 | - |
| Almonds | 1 oz (28g) | 14.6 | 2.7 | - | 3.4 | - |
| Mung bean sprouts | 1 cup (100g) | 14.4 | 2.6 | - | 3.4 | - |
| Avocado | small (100g) | 14.2 | 2.6 | - | 3.3 | - |
| Hazelnuts | 1 oz (28g) | 12.8 | 2.3 | - | 3 | - |
| Banana | medium (118g) | 11.6 | 2.1 | - | 2.7 | - |
| Pecans | 1 oz (28g) | 11.3 | 2.1 | - | 2.7 | - |
| Walnuts | 1 oz (28g) | 11 | 2 | - | 2.6 | - |
| Sweet potato, cooked | 1/2 cup (100g) | 10.8 | 2 | - | 2.5 | - |
| Green beans, cooked | 1/2 cup (62,5g) | 10.6 | 1.9 | - | 2.5 | - |
| Barley, cooked | 1/2 cup (78,5g) | 10.5 | 1.9 | - | 2.5 | - |
| Potato, cooked | 1/2 cup (78g) | 10.3 | 1.9 | - | 2.4 | - |
| Blood orange | medium (121g) | 10.2 | 1.9 | - | 2.4 | - |
| Orange | medium (121g) | 10.2 | 1.9 | - | 2.4 | - |
| Millet, cooked | 1/2 cup (87g) | 9.8 | 1.8 | - | 2.3 | - |
| Mushrooms, crimini, raw | 1/2 cup (43,5g) | 9.6 | 1.7 | - | 2.3 | - |
| Coconut milk | 1/2 cup (120g) | 9.5 | 1.7 | - | 2.2 | - |
| Grapefruit | medium (123g) | 9.5 | 1.7 | - | 2.2 | - |
| Cheese | 2 oz (56g) | 9.2 | 1.7 | - | 2.2 | - |
| Peach | medium (150g) | 9.2 | 1.7 | - | 2.2 | - |
| Pear | medium (178g) | 9.1 | 1.7 | - | 2.1 | - |
| Wild rice, cooked | 1/2 cup (82g) | 8.4 | 1.5 | - | 2 | - |
| Oats, cooked | 1/2 cup (117g) | 8.3 | 1.5 | - | 2 | - |
| Tomato | 1 medium (123g) | 8.2 | 1.5 | - | 1.9 | - |
| Brazil nuts | 1 oz (28g) | 8.1 | 1.5 | - | 1.9 | - |
| Pumpkin, cooked | 1/2 cup (122,5g) | 7.6 | 1.4 | - | 1.8 | - |
| Raspberries | 1/2 cup (61,5g) | 7.6 | 1.4 | - | 1.8 | - |
| Sesame seeds | 1 oz (28g) | 7.2 | 1.3 | - | 1.7 | - |
| Squash, cooked | 1/2 cup (90g) | 7.1 | 1.3 | - | 1.7 | - |
| Bread, mulitgrain | 1 slice (26g) | 6.9 | 1.3 | - | 1.6 | - |
| Coconut meat | 2 oz (56g) | 6.8 | 1.2 | - | 1.6 | - |
| Boysenberries | 1/2 cup (66g) | 6.8 | 1.2 | - | 1.6 | - |
| Lychees | 1/2 cup (95g) | 6.8 | 1.2 | - | 1.6 | - |
| Pomegranate arils | 1/2 cup (87g) | 6.6 | 1.2 | - | 1.6 | - |
| Radish | 4 medium (100g) | 6.5 | 1.2 | - | 1.5 | - |
| Cantaloupe | 1/2 cup (85g) | 6.5 | 1.2 | - | 1.5 | - |
| Honeydew | 1/2 cup (85g) | 6.5 | 1.2 | - | 1.5 | - |
| Bulgur, cooked | 1/2 cup (91g) | 6.3 | 1.1 | - | 1.5 | - |
| Mango | 1/2 cup (82,5g) | 6.3 | 1.1 | - | 1.5 | - |
| Mushorroms, white raw | 1/2 cup (35g) | 6.1 | 1.1 | - | 1.4 | - |
| Kiwifruit skin on | 1 medium (76g) | 5.9 | 1.1 | - | 1.4 | - |
| Passionfruit | 4 medium (72g) | 5.6 | 1 | - | 1.3 | - |
| Beetroot, cooked | 1/2 cup (85g) | 5.4 | 1 | - | 1.3 | - |
| Carrot | 1 medium (61g) | 5.4 | 1 | - | 1.3 | - |
| Whole wheat, cooked | 1/2 cup (50g) | 5.4 | 1 | - | 1.3 | - |
| Chili | 1 medium (45g) | 4.9 | 0.9 | - | 1.2 | - |
| Alfalfa sprouts | 1 cup (33g) | 4.8 | 0.9 | - | 1.1 | - |
| Green leaf lettuce | 1 cup (36g) | 4.8 | 0.9 | - | 1.1 | - |
| Sour cherries, pitted | 1/2 cup (77,5g) | 4.7 | 0.9 | - | 1.1 | - |
| Romaine lettuce | 1 cup (47g) | 4.7 | 0.9 | - | 1.1 | - |
| Eggplant, cooked | 1/2 cup (50g) | 4.7 | 0.9 | - | 1.1 | - |
| Heavy cream | 1 oz (28g) | 4.7 | 0.9 | - | 1.1 | - |
| Rye | 1 slice (32g) | 4.7 | 0.9 | - | 1.1 | - |
