Kristen Zaier, ​​Plant-Based RD

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

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​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

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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

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Toxicity Symptoms


  • Body odor, sweating

  • Reduced growth rate

  • Low blood pressure

  • Liver damage

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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

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​Choline