References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.
How Much Choline Do I Need?
The AI for Adult Women is 425 mg/d
The AI for Adult Men is 550 mg/d
The Upper Safe Limit for Adults is 3500 mg/d
Adequate Intake (AI) is developed when there is not enough scientific evidence to establish a RDA (Recommend Dietary Allowance)
Why Do I Need Choline?
Choline is part of cell membranes, helps nerves function properly, plays a role in liver function and works with folic acid during pregnancy for proper development of the baby
Plant-Based Sources
Choline seems to be found in small amounts in many different plant foods but particularly rich sources are found in tofu, soymilk, edamame, quinoa, beans and broccoli
Food | Choline Content (mg) |
Soy milk, 1 cup | 57 |
Tofu, 1/2 cup | 35 |
Edamame, 1/2 cup cooked | 44 |
Peanut Butter, 2 Tbsp | 20 |
Pinto beans, 1/2 cup cooked | 30 |
Green peas, 1/2 cup cooked | 22 |
Oats, instant, 1 cup cooked | 17 |
Quinoa, 1 cup cooked | 42 |
Pistachios, 1/4 cup dry roasted | 22 |
Brussel sprouts, 1/2 cup boiled | 32 |
Broccoli, 1/2 cup boiled | 31 |
Cauliflower, 1/2 cup, boiled | 24 |
Banana, medium, raw | 12 |
Orange, large, raw | 15 |
Deficiency Symptoms
Liver damage
Toxicity Symptoms
Body odor, sweating
Reduced growth rate
Low blood pressure
Liver damage
Notes
Choline deficiency is rare and if you are eating a varied diet with adequate calories you will likely meet your needs
There is some evidence that too much choline can be dangerous and may be a factor in promoting heart disease and prostate cancer
Choline is highest in animal proteins so following a plant-based diet will ensure that you are not taking in excessive amounts
The possible link between choline and disease is discussed in this video by Dr. Greger- click here to view
Choline
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