Choline (vitamin Bp) rich foods
Choline (vitamin Bp) is an essential nutrient for humans. To maintain health, it must be obtained from the diet. Humans make choline, but production is insufficient.
Choline is often not classified as a vitamin, but as a nutrient with an amino acid-like metabolism.
Choline phospholipids are necessary components in cell membranes, in the membranes of cell organelles, and in very-low-density lipoproteins.
Choline is required to produce the neurotransmitter acetylcholine.
The recommended intake is 550 mg per day for males and 425 mg per day for females. More on choline here.
Below is a list of foods having the highest content of choline in milligrams (mg) per 100 grams of the food. The list also includes the number of kilocalories (kcal) and the choline content in milligrams (mg) per kcal, and the list is sorted with respect to the latter with the highest values at the top.
As you can see there are many foods having a high choline content per kcal. So if you are lacking in choline, you could easily correct the deficiency by eating some of these foods. Rather small amounts should be sufficient in most cases.
You should remember that choline can be toxic if very large amounts are ingested repeatedly.
The list is made using ECstep’s Personal Nutrition Data Program and includes more than 100 of the choline richest foods. Commercial brand products are not included in this list.