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 | - |