CHOLINE-RICH FOODS

Click on the images below for more information about each diet.

Toast with Sunny Side Up

CHOLINE FOR THE LACTO-OVO VEGETARIAN

Fresh Organic Vegetables

CHOLINE FOR THE VEGAN DIET

ANIMAL-BASED PROTEIN DIETS

Butcher with Beef

FOOD ON THE GO

Nachos with Chili
Hot Chocolate

DRINKS AND OTHER SOURCES OF CHOLINE

Three Spoons

MEASURING IT OUT

 
Toast with Sunny Side Up

LACTO-OVO VEGETARIAN

MILK

1% milk contains about 41 mg total choline and Reduced fat Chocolate milk contains about 39 mg total choline.

EGGS

Eggs are a great source of choline. In fact, a whole hardboiled egg could contain as much as 115 mg of total choline and a large fried egg contains about 135 mg of choline.

CEREALS

One cup of Ready-to-eat toasted wheat germs are high in choline and could contain as much as 218 mg of total choline.

CELERY

One cup of raw chopped celery can contain as much as 87 mg of choline. A great source of choline.

BROCCOLI

One cup of cooked Broccoli has about 135 mg making it one of the best vegetable sources of choline.

 
Fresh Organic Vegetables

VEGAN DIET

NUTS AND SEEDS

Nuts and seed products can be a great source of daily choline. Pistachios can contain up to 71 mg choline, flaxseed contains 79 mg choline, and pumpkin seeds contain 81mg choline.

EDAMAME

One cup of Edamame contains 69 mg choline and green peas contain about 42 mg choline per cup.

CARROTS

Carrots are not just good for eyesight; one cup of chopped carrots also contains 11 mg choline…cooked or raw.

TOMATOES

No added salt, canned tomato paste can provides 87 mg choline, and raw tomatoes provide an average of 9 mg choline.

POTATOES

Oven-roasted, home -prepared fries contain 19 mg per cup of choline, frozen fries contain 17 mg per cup, and even a cup of mashed potatoes with whole milk contain 45 mg of choline.

 
Butcher with Beef

ANIMAL BASED DIET

CHICKEN

Broiled or fried chicken drumsticks can contain as much as 118 mg choline while one cup of rotisserie chicken meat can contain 87 mg of choline.​

PORK​

Fresh, cooked, one cup of pork sausage can contain up to 100 mg of  choline.  Pan-fried bacon contains about 195 mg of choline per cup.​

FISH​

Fish can also be a great source of choline. Cooked Atlantic salmon can contain 123 mg of choline per cup and cooked tilapia can contain 112 mg of  choline per cup.​

BEEF​

One cup of grilled beef chuck can contain as much as 150 mg of choline and a cup of 70/30 Ground beef contains about 117 mg of ground beef.​

 
Nachos with Chili

FOOD ON THE GO

It is difficult to eat something homemade for every meal. For people on the go, here are a few foods that contain choline at the drive-thru window.

- Bacon egg and cheese biscuits from a chain can contain 137 mg of choline.

- A fried chicken sandwich contains about 45 mg of choline.

- A large double patty hamburger with vegetable and condiments contains about 57 mg of choline. 

- A medium take and bake cheese pizza contains about 69 mg of choline while a pepperoni and sausage pizza contains about 109 mg, and a chain pizza restaurant’s 14” pizza contains about 124 mg choline in all.

- A fast food taco contains about 27 mg of choline.

A grilled chicken salad could contain as much as 161mg of choline.

 
Hot Chocolate

DRINKS AND OTHER SOURCES

Beverages (Choline per cup)

   Decaffeinated Instant coffee powder (120 mg)

   Vanilla shake from a fast food chain (44 mg)

   Chocolate milk (39 mg)

   Coconut milk (8 mg)

   Soy milk (58 mg)

Spices (Choline per cup)

   Yellow mustard seeds (127 mg)

   Dried parsley (26 mg)

   Garlic powder (81 mg)

   Chili powder (116 mg)

   Curry powder ( 76 mg)

   Dried basil (53 mg)

   Paprika (62 mg)

   Ground turmeric (58 mg)

 
Three Spoons

MEASURING IT OUT

Choosemyplate.gov  can help you develop an individualized plan, but on average suggestions for an expectant mother are based on a 2,400 calorie/day diet:

   Fruits (2 cups =350 grams)

       Among the top fruits rich in choline are avocados, figs and raspberries.

   Vegetables (3 cups = 525 grams)

      Vegetables such as spinach, potatoes, and tomatoes also contain choline

   Grains (8 ounces = 226 grams)

      Grains contain choline and are found in higher quantities in blueberry muffins, wheat bran muffins, pancakes, and baked taco shells.

   Protein (6.5 ounces = 184 grams)

      Proteins are a great way to get choline. Meats are generally high in total choline, but exact amounts vary by meat source.

   Dairy (3 cups = 525 grams)

Dairy products such as cream cheese, 1% milk, half-and-half creamer, and sour cream are great ways to get more choline.

Visit https://data.nal.usda.gov/dataset/usda-database-choline-content-common-foods-release-2-2008 to add up the choline content for any foods that are not provided in this pamphlet to know how much choline you get in your regular diet.

 

REFERENCES

Choose MyPlate. (n.d.). Retrieved April 03, 2018, from https://www.choosemyplate.gov/


Patterson, K. Y., Bhagwat, S. A., Williams, J. R., Howe, J. C., Holden, J. M., Zeisel, S. H., . . . Mar, M. (2008, January). USDA Database for the Choline Content of Common Foods. Retrieved April 3, 2018, from https://www.ars.usda.gov/ARSUserFiles/80400525/Data/Choline/Choln02.pdf

 

Thehealthypregnancy.com

Denver, Colorado