5 foods with more choline than eggs

Choline is an essential nutrient that plays a key role in fetal growth and development, supports cell structure and function, and is necessary for the production of neurotransmitters. Choline is concentrated in a number of foods, primarily in animal products like eggs. A large hard-boiled egg contains 147 milligrams of choline, which covers 27% of the daily value (DV). However, other foods are more concentrated in this vitamin.

• Choline content: 356 milligrams, or 65% of the DV
• Serving size: 3 ounces, cooked

Organ meats, like beef liver, are the richest dietary sources of choline you can eat. A 3-ounce serving of beef liver covers 65% of your daily needs.

In addition to choline, beef liver is rich in many other essential nutrients, such as protein, vitamins A, B12, iron, zinc and folic acid. Beef liver is exceptionally high in vitamin A, containing 8,020 micrograms per 3-ounce serving, or 891% of the DV.

It should be consumed in small portions to avoid overconsumption of vitamin A.

How to eat it: Beef liver can be sautéed with onions, mixed into a pâté, or mixed with ground beef in dishes like burgers and chili to improve their nutritional makeup.

• Choline content: 436 milligrams, or 79.2% of the DV of choline
• Serving size: 3 ounces

Beef kidneys are even higher in choline than beef liver, accounting for more than 79% of your daily needs per serving.

Organ meats are a smart choice for people with low iron levels because they provide a natural, highly bioavailable form of iron. A 3-ounce serving of beef kidneys provides about 27% of your daily iron needs.

How to eat it: To soften their intense flavor, beef kidneys are often soaked in milk or salted water for a few hours before cooking, then sautéed, pan-fried, or added to stews and stews.

• Choline content: 246 milligrams, or 44.7% of the DV
• Serving size: 3 ounces, cooked

Like beef liver, chicken liver is an excellent source of choline.

Chicken liver is also high in protein, with the same serving containing 20.8 grams, making it a solid option for satiety, muscle growth, and blood sugar regulation. It’s also packed with vitamins and minerals, like B12, vitamin A, iron, and folic acid.

Chicken liver also has a milder, slightly sweeter flavor than beef liver, making it a more accessible choice for people new to eating organ meats.

How to eat it: Sauté, pan-fry or bake chicken livers and add them to salads, stir-fries and grain dishes.

• Choline content: 157 milligrams, or 28.5% of the DV
• Serving size: 2 tablespoons

Caviar is a nutrient-rich seafood delight that provides an impressive amount of choline. Just 2 tablespoons cover 28.5% of your daily choline needs, making it a concentrated source.

It is also rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are fatty acids that support heart and brain health and regulate inflammation in the body.

Caviar is also exceptionally rich in B12, a nutrient essential for red blood cell formation, nerve function, metabolism and DNA synthesis.

How to eat it: Try adding this shelf-stable seafood product to crackers or blinis for a simple snack, or use it as a protein-rich addition to cheese and snack plates.

• Choline content: 214 milligrams, or 38.9% of the DV
• Serving size: 1 cup, cooked

While most of the richest sources of choline come from animal foods, soy offers a plant-based option for increasing your choline intake. In addition to choline, soy is an excellent source of protein, with the same serving providing 22.3 grams.

Soy is also high in fiber, with one cup containing 7.5 grams, or 26.7% of your daily fiber needs.

How to eat them: Take steamed soybeans sprinkled with sea salt or add soybeans to salads, stir-fries and grain bowls.