Choline: An Important Nutrient You May Be Missing
16 April 2025
Choline is an essential nutrient that is used throughout your body in many different ways.
Choline is involved with your brain and its neurotransmitters, making it a key player in things like muscle control, memory, and mood. It also plays a part in metabolism, which shows its wide range of functions that make it a nutrient you don’t want to miss.
Although our bodies can produce small amounts of choline, we need to get most of it from our food.
Many animal food sources contain plenty of choline, but don’t worry—vegans and vegetarians can get enough to support their needs.
In this article, we will provide a variety of plant-based foods to ensure you get everything you need while following a vegan or plant-based diet!
Health Benefits of Choline
Thanks to its multifaceted roles, choline offers a variety of health benefits:
- Brain development: This is especially important during pregnancy for fetal brain and memory function.
- Liver health: Helps prevent fat accumulation in the liver and reduces the risk of non-alcoholic fatty liver disease (NAFLD).
- Cognitive support: Some research suggests it may help lower the risk of cognitive decline and conditions like dementia.
- Heart Health: Choline plays a role in cardiovascular health, partly by supporting the metabolism of compounds like homocysteine.
Choline Requirements
Choline needs vary depending on age and sex as per the National Institutes of Health (NIH):
Infants
- 0-6 months: 125 mg/day
- 7-12 months: 150 mg/day
Children
- 1-3 years: 200 mg/day
- 4-8 years: 250 mg/day
- 9-13 years: 370 mg/day
- Boys 14-18 years: 550 mg/day
- Girls 14-18 years: 400 mg/day
Adults
- Men (19+): 550 mg/day
- Women (19+): 425 mg/day
- Pregnant women: 450 mg/day
- Lactating women: 550 mg/day
Vegan Sources of Choline
While choline is often found in animal-based foods, vegans can still meet their needs through a variety of plant-based options
Top Vegan Foods High in Choline
| Food | Serving Size | Choline (mg) |
|---|---|---|
| Soybeans, roasted | ½ cup | 107 |
| Tofu, fried | ½ cup | 106 |
| Wheat germ, toasted | ½ cup | 101 |
| Kidney beans, canned | 1 cup | 90 |
| Chickpeas, cooked | 1 cup | 71 |
| Lentils, cooked | 1 cup | 65 |
| Edamame, cooked | ½ cup | 56 |
| Quinoa, cooked | 1 cup | 43 |
| Brussels sprouts, cooked | ½ cup | 32 |
| Broccoli, cooked | ½ cup | 31 |
| Shiitake mushrooms, cooked | ½ cup | 27 |
| Peanut butter, smooth | 2 tablespoons | 20 |
| Sunflower seeds, roasted | ¼ cup | 19 |
| Brown rice, cooked | 1 cup | 19 |
| Almonds | ¼ cup | 16 |
| Cabbage, boiled | ½ cup | 15 |
| Orange | 1 large | 15 |
| Banana | 1 medium | 12 |
| Walnuts | ¼ cup | 11 |
Obtained from the USDA National Nutrient Database
Conclusion
Choline is essential for keeping your body running smoothly.
Even though it’s commonly found in animal products, you can still meet your needs by including plant-based foods that are rich in choline.
If it ever feels overwhelming, our team of plant-based dietitians is here to help.
Book a free discovery call with one of our vegan dietitians, and we’ll ensure you’re getting everything you need without the guesswork.
