10 Foods High in Choline, the Brain-Boosting Nutrient

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Eggs:

Whole eggs, particularly the yolk, are one of the best sources of choline. One large egg provides about 147 milligrams of choline.

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Liver:

Liver, especially beef liver, is exceptionally high in choline. A 3-ounce serving of cooked beef liver contains over 400 milligrams of choline.

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Salmon:

Salmon is a fatty fish rich in omega-3 fatty acids and choline. A 3-ounce serving of cooked salmon provides around 65 milligrams of choline.

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Chicken Breast:

Skinless, boneless chicken breast is a lean source of protein and choline. A 3-ounce serving of cooked chicken breast contains approximately 70 milligrams of choline.

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Soybeans:

Soybeans and soy products like tofu and soy milk are plant-based sources of choline. A half-cup serving of cooked soybeans.

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Peanuts:

Peanuts and peanut butter are high in choline and also provide healthy fats and protein.

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Brussels Sprouts:

Brussels sprouts are a cruciferous vegetable rich in choline and other nutrients.

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Broccoli:

Broccoli is another cruciferous vegetable that's high in choline. A one-cup serving of cooked broccoli contains approximately 63 milligrams of choline.

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Quinoa:

Quinoa is a nutritious whole grain that's a good source of choline. A one-cup serving of cooked quinoa provides around 45 milligrams of choline.

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Milk:

Milk and dairy products like yogurt and cheese contain choline, particularly in the form of phosphatidylcholine.

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