The Adequate Intake for choline is 550 mg/day for adult men and 425 for adult women; a bit more if you’re pregnant (450) or breastfeeding (550). Here’s more from the Nutrition Diva podcast on choline’s important role–in particular, during pregnancy.
I’m always in favor of getting our nutrients from foods rather than supplements—especially when this motivates us to prioritize whole foods in our diets. Below is a table showing some good dietary sources of potassium.
| Food | Typical Serving | Choline (mg) |
|---|---|---|
| Beef liver, cooked | 3 ounces (85 grams) | 350 |
| Chicken liver, cooked | 3 ounces (85 grams) | 250 |
| Egg yolk | 1 large | 150 |
| Lean beef, cooked | 3 ounces (85 grams) | 120 |
| Chicken breast, cooked | 3 ounces (85 grams) | 75 |
| Soymilk | 1 cup | 60 |
| Shiitake mushrooms | ½ cup | 60 |
| Edamame, shelled | ½ cup | 50 |
| Kidney beans, cooked | ½ cup | 45 |
| Tofu | ½ cup | 35 |
| Brussels sprouts, broccoli | ½ cup | 30 |
| Sunflower seeds | ¼ cup | 20 |
| Brown rice | ½ cup | 10 |