Choline is an essential nutrient that plays a key role in fetal growth and development, supports cell structure and function, and is needed to produce neurotransmitters. Choline is concentrated in a number of foods, primarily animal products such as eggs. A large hard-boiled egg contains 147 milligrams of choline, which covers 27% of the Daily Value (DV). However, other foods are more concentrated in this vitamin.
d3_plus D.Naruse @ Japan / Getty Images
- Choline content: 356 milligrams, or 65% of the DV
- Serving size: 3 ounces, cooked
Organ meats, like beef liver, are the richest dietary sources of choline you can eat. A 3-ounce serving of beef liver covers an impressive 65% of your daily needs.
In addition to choline, beef liver is high in many other essential nutrients, like protein, vitamin A, B12, iron, zinc, and folate. Beef liver is exceptionally high in vitamin A, packing 8,020 micrograms per 3-ounce serving or 891% of the DV.
It should be enjoyed in small portions to prevent over-consuming vitamin A.
How to eat it: Beef liver can be sautéd with onions, blended into a pâté, or mixed with ground beef in dishes like burgers and chili to boost their nutrient composition.
mescioglu / Getty Images
- Choline content: 436 milligrams, or 79.2% of the DV of choline
- Serving size: 3 ounces
Beef kidneys are even higher in choline than beef liver, packing over 79% of your daily needs per serving.
Organ meats are a smart choice for people with low iron levels, as they supply a natural, highly bioavailable form of iron. A 3-ounce serving of beef kidneys provides about 27% of your daily iron requirement.
How to eat it: To mellow out their intense flavor, beef kidneys are often soaked in milk or salted water for a few hours before cooking, then sautéed, pan-fried, or added to stews and casseroles.
Stefan Tomic / Getty Images
- Choline content: 246 milligrams, or 44.7% of the DV
- Serving size: 3 ounces, cooked
Like beef liver, chicken liver is an excellent source of choline.
Chicken liver is also high in protein, with the same serving packing 20.8 grams, making it a solid option for satiety, muscle growth, and blood sugar regulation. It’s also loaded with vitamins and minerals, like B12, vitamin A, iron, and folate.
Chicken liver also has a milder, slightly sweeter flavor than beef liver, making them a more approachable choice for people new to eating organ meats.
How to eat it: Sauté, pan-fry, or bake chicken livers and add them to salads, stir-fries, and grain dishes.
Tanya_F / Getty Images
- Choline content: 157 milligrams, or 28.5% of the DV
- Serving size: 2 tablespoons
Caviar is a nutrient-dense seafood delicacy that provides an impressive amount of choline. Just 2 tablespoons cover 28.5% of your daily choline needs, making it a concentrated source.
It’s also high in the omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are fatty acids that support heart and brain health and regulate inflammation in the body.
Caviar is also exceptionally high in B12, a nutrient that’s essential for red blood cell formation, nerve function, metabolism, and DNA synthesis.
How to eat it: Try adding this shelf-stable seafood product to crackers or blinis for a simple snack, or use it as a protein-rich addition to cheese and snack plates.
krisanapong detraphiphat / Getty Images
- Choline content: 214 milligrams, or 38.9% of the DV
- Serving size: 1 cup, cooked
While most of the richest sources of choline come from animal foods, soybeans offer a plant-based option for increasing your choline intake. In addition to choline, soybeans are an excellent source of protein, with the same serving providing 22.3 grams.
Soybeans are also high in fiber, with a cup packing 7.5 grams, or 26.7% of your daily fiber needs.
How to eat them: Snack on steamed soybeans sprinkled with sea salt, or add soybeans to salads, stir-fries, and grain bowls.
