Choline – Food Sources

Your liver is able to manufacture small amounts of Choline, but you still need to obtain more of this nutrient from food sources.

• Beef Liver (85 grams can yield 65% of your daily requirement)
• Soya Beans (93 grams can yield 39% of your daily requirement)
• Salmon (85 grams can yield 34% of your daily requirement)
• Wheat Germ (84 grams can yield 28% of your daily requirement)
• Egg (1 Egg can yield 27% of your daily requirement)
• Beef (85-gram can yield 21% of your daily requirement)
• Lima Beans (170-grams can yield 14% of your daily requirement)
• Chicken (85-gram can yield 13% of your daily requirement)
• Cauliflower (160 grams can yield 13% of your daily requirement)
• Buckwheat (1 cup can yield 6% of your daily requirement)
• [Kidney Beans] (177 grams can yield 10% of your daily requirement)
• Potatoes (299-gram of Red Potato can yield 10% of your daily requirement)
• Quinoa (185 grams can yield 8% of your daily requirement)
• Broccoli ( ½ cup can yield 6% of your daily requirement)
• Oat bran (1 cup can yield 6% of your daily requirement)
• Brussels sprouts (1 cup can yield 5% of your daily requirement)
• Almonds (28 grams can yield 2.5% of your daily requirement)