Choline is an often-overlooked essential nutrient that the body can make only in small amounts, so diet does most of the work. Egg yolks are the standout source, alongside liver, lean meat, fish, soya and cruciferous vegetables. It is the raw material for acetylcholine, a key messenger for memory and muscle control, and for the phospholipids that build every cell membrane. Choline also helps shuttle fat out of the liver and, via its derivative betaine, supports the body’s methylation chemistry, including the safe processing of homocysteine.
What is Choline?
Choline is a vital nutrient that plays a critical role in building cell membranes, making the memory neurotransmitter acetylcholine, and moving fat out of the liver. While many general diets overlook it, maintaining optimal levels of Choline is frequently tracked by people working to optimize their Homocysteine.
Top Foods High in Choline
A data-driven breakdown of the foods with the highest concentration of Choline per 100 g.
| Food | Choline | % DV |
|---|---|---|
| Eggs | 293.8 mg | 53.4% |
| Sardines | 75 mg | 13.6% |
| Lean Beef (95% lean) | 70.9 mg | 12.9% |
| Cod | 65.2 mg | 11.9% |
| Scallops | 65 mg | 11.8% |
| Rainbow Trout | 65 mg | 11.8% |
| Mussels | 65 mg | 11.8% |
| Mackerel | 65 mg | 11.8% |
| Turmeric | 49.2 mg | 8.9% |
| Oats | 40.4 mg | 7.3% |
| Chicken Breast | 35.28 mg | 6.4% |
| Kidney Beans | 30.5 mg | 5.5% |
| Turkey Breast | 30.1 mg | 5.5% |
| Tuna (canned, light) | 29.3 mg | 5.3% |
| Ginger | 28.8 mg | 5.2% |
How Choline Impacts Homocysteine
Research links diets rich in Choline to changes in Homocysteine. Diets naturally abundant in this compound often support lower Homocysteine markers by supplying betaine, an alternative methyl donor that helps remethylate homocysteine back into methionine.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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