An average american gets about 100 mg of extra choline per day from food additives. The main dietary sources of choline in the united states consist primarily of animal based products that are particularly rich in cholinemeat poultry fish dairy products and eggs 458 10.
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100 g of beef liver supplies 418 mg of choline making it the best source of the nutrient available to us.
Choline foods sources. In traditional cultures women ate 5 7 egg yolks daily during pregnancy. Enjoy liberally of these choline rich foods. Ground beef 93 lean meat is almost as good with about 84 mg of choline for every 100 g.
Choline food sources 1 beef liver. Cruciferous vegetables and certain beans are also rich in choline and other dietary sources of choline include nuts seeds and whole grains. The ideal sources of choline are animal foods like egg yolks and liver which contain the most concentrated amounts of this nutrient and can be easily incorporated into the diet to meet requirements for health and wellness.
Also for anyone who enjoys fish in their meal plan but avoids land animal foods three of our whfoods seafoodsshrimp scallops and codqualify as very good sources of choline. List of foods high in choline 1. More information excessive consumption of choline 7500 mg has been associated with blood pressure lowering sweating fishy body odor and gastrointestinal side effects.
Just one egg yolk contains about 115 mg of choline. Good dietary sources of choline include eggs meat poultry fish cruciferous vegetables peanuts and dairy products.
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