At Daily Dose, we know choline isn’t exactly a buzzword in the wellness world. However, choline does way more than most people realize.

The good news? Plenty of everyday foods are packed with choline — in fact, you might already be eating some without realizing it. We’re breaking it all down, so you know exactly where to get it and why it matters. 

What Is Choline?

Choline is one of those nutrients no one talks about, but your body definitely notices when it’s running low. From liver function to blood pressure, brain function, and more, choline is essential for many of your body’s everyday processes. 

Adequate intake of choline plays a huge role in how your brain and body function, yet most people don’t think twice about it. Your body makes a little choline on its own, but not nearly enough to keep up. The rest has to come from food.

What Are the Signs You're Low on Choline?

Wondering what those signs are that your body's running low on choline? Keeping an eye out for these indicators can help you recognize a deficiency:

Forgetfulness

Ever walk into a room and immediately forget why you’re there? Or struggle to recall a name you know you should remember? 

Choline plays a big role in cognitive function, and when your levels dip, you might feel like your brain just isn’t firing as quickly as it should. It’s not necessarily a major memory issue — just those small, frustrating lapses that happen more often than usual.

Low Energy Levels

You got a full night’s sleep, had your morning coffee, and yet, by midday, you feel like you’re dragging. Sound familiar? Choline helps your body convert food into usable energy, and if you’re not getting enough, you might feel sluggish no matter how much you rest. If energy slumps have become your new normal, it might be worth looking at what’s on your plate.

Muscle Tension

Sore or stiff even though you didn’t hit the gym? Choline helps support muscle function, so when levels are low, you might feel tightness or discomfort without a clear reason. 

If stretching isn’t helping and it feels like your muscles aren’t bouncing back the way they should, your diet could be playing a role.

Mood Fluctuations

Feeling more impatient or easily irritated? Maybe little things that wouldn’t normally bother you seem way more frustrating than they should. 

Your brain relies on choline to support nervous system function and help regulate mood. If your emotions feel a little off for no clear reason, it might be time to take a closer look at your choline intake.

It's important to keep in mind that everyone is different — how your bestie feels with low choline might be completely different from how you feel. 

If you're not sure whether or not what you're experiencing is choline-related or something else, it’s a good idea to chat with your healthcare provider. They can help you determine if your diet needs a choline boost or if there are other factors at play.

How Much Choline Do You Actually Need?

The short answer is that it depends. Your body size, activity level, and even genetics can all play a role in how much you need. 

That said, in general, here’s what the National Institutes of Health (NIH) recommends for daily choline intake:

• Men (19+ years): 550 mg

• Women (19+ years): 425 mg

• Pregnant People: 450 mg

• Breastfeeding People: 550 mg

Seems straightforward, right? Except most people aren’t actually hitting these numbers. In fact, research suggests that a large percentage of adults don’t get enough choline from their diet alone. That’s partly because it’s not in everything and partly because choline isn’t talked about as much as other nutrients like protein or fiber. 

The good news is that you don’t have to track every milligram to get what your body needs. If you’re eating a mix of choline-rich foods, you’re probably in good shape — but if you’re relying on a diet full of ultra-processed foods or skipping meals, there’s a chance you might be falling short.

It’s worth noting that if you suspect a choline deficiency, it’s important to consult your healthcare provider. They may recommend certain dietary supplements, like a specific choline supplement or a multivitamin, to help you maintain adequate choline levels.

What Foods Are High in Choline?

Whether you've noticed the signs of low choline or are just aiming to meet your nutritional targets, you're in luck — plenty of delicious and accessible foods are rich in choline. You just need to know where to look.

Here's a breakdown of some top food sources of choline to easily incorporate into your meals:

1. Eggs

Eggs are hands down one of the easiest ways to get more choline. Just one egg yolk has around 147 mg, which is nearly a third of what most people need in a day. And yes, it has to be the yolk — that’s where all the choline is hiding.

Here’s how to work them in:

• Hard-boil a batch at the start of the week for grab-and-go snacks.

• Scramble them with leafy greens for an extra nutrient boost.

• Add a fried egg on top of rice, toast, or a grain bowl to level up any meal.

If you’re skipping yolks because of outdated cholesterol fears, don’t stress — current research suggests they’re not the villain they were once made out to be.

2. Salmon

Salmon is already a wellness favorite thanks to its omega-3s, but it also brings a solid dose of choline to the table. A 3.5-ounce (100g) serving has around 65 mg — not as much as eggs, but still a solid contribution.

Here’s how to work it in:

• Bake, grill, or air-fry a fillet for an easy weeknight dinner.

• Toss canned salmon into salads, sandwiches, or wraps for a quick, protein-packed meal.

• Mix it into rice bowls with avocado and leafy greens for a nutrient-loaded lunch.

If fresh salmon isn’t in your budget, canned salmon is an easy swap — it’s still packed with choline and just as versatile.

3. Beef and Chicken

Red meat and poultry both contain choline, though beef has the highest amounts. A 3.5-ounce serving of beef gives you around 115 mg, while chicken breast comes in at about 70 mg. If you eat meat, this is an effortless way to boost your intake.

Here’s how you can work it in:

• Grill or roast chicken for meal prep and use it in wraps, salads, or grain bowls.

• Swap out a processed burger for a lean beef patty on occasion.

• Try slow-cooked shredded beef or chicken —  it's a surefire way to fill your meals with lean muscle fuel for the entire week.

Not a meat eater? No worries — plenty of plant-based options are coming up next.

4. Tofu and Soy Products

For vegetarians and plant-based eaters, tofu is a great choline source, with a half-cup containing around 35 mg. It’s not as high as eggs or meat, but it’s still a reliable option. Other soy-based foods like soybeans, tempeh, and soy milk also contribute to your daily intake.

Here’s how to work it in:

• Crisp up tofu in a stir-fry or toss it in a salad for extra protein.

• Add tempeh to grain bowls for a hearty, plant-based boost.

• Use soy milk instead of dairy milk in coffee, oatmeal, or smoothies.

The key with tofu? Season it well — on its own, it’s pretty bland, but it soaks up flavors like a sponge.

5. Quinoa

Quinoa isn’t just a solid plant-based protein — it’s also got a decent amount of choline, with about 43 mg per cup cooked. It’s a total staple for a reason: easy to make, super versatile, and actually keeps you full.

Here’s how to work it in:

• Use it as a base for grain bowls and load it up with roasted veggies and a protein source.

• Swap it in for rice or pasta when you want something a little more nutrient-dense.

• Cook a big batch at the start of the week so you can throw it into meals with zero extra effort.

Always rinse quinoa before cooking to remove its naturally bitter coating, and try cooking it in broth instead of water for extra flavor.

6. Chickpeas

Chickpeas are doing the most. They’ve got fiber, protein, and around 70 mg of choline per cup cooked. Plus, they’re one of the cheapest, easiest ingredients to keep on hand.

Here’s how to work them in:

• Roast them with olive oil and spices for a crunchy, super satisfying snack.

• Toss them into soups, stews, or salads to bulk up your meals.

• Blend them into hummus and use it as a dip or sandwich spread (add extra lemon and garlic for max flavor).

If you’re using canned chickpeas, rinse them well to cut down on extra sodium. And if you ever find them too firm, try simmering them for a few minutes to soften them up.

7. Broccoli

Cruciferous vegetables like broccoli might not be the first thing that comes to mind when you think of choline, but a cup of cooked broccoli sneaks in about 62 mg. It’s also loaded with other nutrients your body will thank you for.

Here’s how to work it in:

• Roast it with olive oil and a sprinkle of sea salt for crispy edges and major flavor.

• Blend it into soups if you’re not big on the texture.

• Sauté it with garlic and toss it into pasta or grain bowls for an easy boost.

Roast or sauté it instead of boiling if you want it crispy — high heat brings out the best flavor.

8. Peanuts

A handful of peanuts might not seem like much, but they bring around 24 mg of choline per ounce — and they’re one of the easiest snacks to grab on the go.

Here’s how to work them in:

• Spread peanut butter on whole-grain toast for a quick and satisfying breakfast.

• Toss a handful of peanuts into a stir-fry for some extra crunch and flavor.

• Stir peanut butter into oatmeal or yogurt for a creamy, protein-packed upgrade.

For the best quality, go for natural peanut butter with just peanuts and salt — no added sugar or weird oils. And if you’re allergic? Almonds and sunflower seeds are solid swaps.

9. Potatoes

Potatoes get a bad rap, but they’re actually packed with nutrients — including about 57 mg of choline per large baked potato (with the skin). They’re a great source of long-lasting energy and work with just about any meal.

Here’s how to work them in:

• Bake one, slice it open, and load it up with protein and veggies.

• Roast cubes with olive oil, garlic, and herbs for a crispy side.

• Mash them up with the skin on for extra fiber and choline.

Sweet potatoes? Great for other nutrients, but regular white potatoes bring the choline. So don’t skip them just because they’re not orange.

10. Turkey

Turkey isn’t just for Thanksgiving — it’s actually a sneaky good source of choline, with about 85 mg per 3.5-ounce serving. Plus, it’s lean, high in protein, and easy to meal prep.

Here’s how to work it in:

• Roast a turkey breast and slice it up for sandwiches and salads.

• Make turkey meatballs or burgers for an easy, high-protein meal.

• Toss shredded turkey into soups or wraps to switch things up.

Pro tip: Dark meat has a little more choline than white meat, so if you don’t mind the extra richness, go for it.

The Bottom Line

Whether you’re already hitting your targets or just realized your meals could use a little more of this essential nutrient, now you know exactly where to get it.

Want to take things up a notch? Pair your choline-rich foods with Daily Doses for even better support. Our blends are made with potent, functional ingredients like ginger, turmeric, milk thistle, and dandelion — all designed to help your body do what it does best. No fillers, no gimmicks — just real, science-backed doses that work.

Because at the end of the day, feeling good isn’t about obsessing over every nutrient — it’s about simple, smart choices that help you stay balanced, every single day. 

Sources:

Choline - Health Professional Fact Sheet | NIH

Choline: An Essential Nutrient for Skeletal Muscle | PMC 

Choline - Consumer | National Institutes of Health 

Study explores effects of dietary choline deficiency on neurologic, systemwide health | ASU News

Are You Eating Enough Choline-Rich Foods? | Cleveland Clinic