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
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
Choline Content (mg)
Soy milk, 1 cup
Tofu, 1/2 cup
Edamame, 1/2 cup cooked
Peanut Butter, 2 Tbsp
Pinto beans, 1/2 cup cooked
Green peas, 1/2 cup cooked
Oats, instant, 1 cup cooked
Quinoa, 1 cup cooked
Pistachios, 1/4 cup dry roasted
Brussel sprouts, 1/2 cup boiled
Broccoli, 1/2 cup boiled
Cauliflower, 1/2 cup, boiled
Banana, medium, raw
Orange, large, raw
Body odor, sweating
Reduced growth rate
Low blood pressure
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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