How much choline should you be getting?
Foods high in choline
1. Meats and fish
Beef, chicken and fish are great for protein, and they can double as rich sources of choline.
Beef liver is one of the highest available food sources of choline, which makes sense, as the liver is the organ that produces choline. Just three ounces provide 356 milligrams of choline.
Some other choline-rich meat and fish options include:
When I have a fast-food craving, I love to use ground beef or shredded chicken breast to make crunch-wrap supremes. Blackened cod is a great choice for delicious and easy fish tacos.
Eggs are the second highest food source of choline after beef liver, providing 147 milligrams per one large egg.
Baked casserole is an easy way to make this fridge staple into a filling meal. I’ve found that the combination of veggies, sweet potatoes and feta cheese in this hearty casserole recipe is a crowd favorite for breakfast, brunch, or even dinner.
3. Red potatoes
Red potatoes are particularly rich in choline, with 57 milligrams per one large potato. Just make sure to eat both the flesh and the skin to get the maximum benefit.
This smashed potatoes recipe is a hybrid between mashed and roasted potatoes. The crispy skin can be topped with your favorite herbs and spices for added flavor. And you can’t go wrong with chives for a classic baked potato taste.
4. Cruciferous vegetables
About 90% of Americans aren’t eating enough vegetables, according to the Dietary Guidelines for Americans.
If you’re looking to add more vegetables to your diet, choline-rich cruciferous types are a great place to start:
Roasting Brussels sprouts, broccoli and cauliflower is the simplest way to prepare these veggies. I also love making cabbage rolls with ground beef filling so you get a double dose of choline in one delicious and easy option.
If you follow a vegetarian or plant-based diet, soybeans are a great protein source that’s also high in choline. Every half cup of soybeans contains 107 milligrams of choline.
Soybeans are included in many meat alternatives, such as:
- Textured soy protein
Air frying tofu or tempeh gives an extra crispy texture, and textured soy protein can easily be made on the stovetop as a fun alternative to beef crumbles in tacos and quesadillas.
Edamame is a great option, too. The beans are harvested while still green and give off a sweet flavor. I’ve made this teriyaki salmon bowl with edamame more times than I can count.
Lauren Armstrong is a registered dietitian and personal nutrition coach. Formerly, she worked as a nutritionist for the Women, Infant and Children (WIC) program. Lauren received her bachelor’s degree in dietetics from Western Michigan University, and has written for several publications, including Livestrong and HealthDay.
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