Nutrient glossary
What is choline?
Choline builds cell membranes and the memory neurotransmitter acetylcholine; egg yolks are its densest everyday source.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Choline is a quiet essential: it forms the phospholipids every cell membrane is built from, carries fats out of the liver and becomes acetylcholine, the neurotransmitter of memory and muscle activation. The liver makes some but reliably not enough.
Egg yolks tower over other everyday foods; liver, salmon, chicken, soybeans and cruciferous vegetables fill in the rest. Fully plant-based diets tend to land low without soy and greens doing steady work.
Daily reference (context, not a goal)
550 mg a day
Shown against the conventional reference of 550 mg a day for men and 425 mg for women; the UK sets no official amount, and needs rise in pregnancy.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Where choline concentrates
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Beef Liver | 362 mg | 426 mg |
| Eggs | 294 mg | 294 mg |
| Egg Yolk | 279 mg | 820 mg |
| Sirloin Steak | 168 mg | 112 mg |
| Chicken Breast | 145 mg | 85 mg |
| Salmon Fillet | 137 mg | 91 mg |
| Cod | 117 mg | 84 mg |
| Shrimp / Prawns | 115 mg | 115 mg |
Shown for awareness: the reference for choline is a stay-under or context amount, so this table is about knowing where it lives, not chasing more of it.
Common questions
- How many eggs cover choline?
- Two eggs supply roughly 300 mg, over half the male reference, which is why eggs are the practical answer for most people.
- Is choline a vitamin?
- Not formally: the body synthesises a little. Intake still matters because synthesis alone does not meet needs, which is why references exist.