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Choline Rich Vegetables
Choline is a water-soluble nutrient essential to the human diet. Sources of choline include meat, milk, eggs, legumes and some vegetables. Choline is grouped with the B vitamins although it is not technically a vitamin. Choline and its metabolites are necessary for cell membrane structure, cell signaling, nerve impulse transmission and fat transportation and metabolism. Vegetarians who do not consume milk or eggs need to consume a variety of vegetables high in choline in order to avoid a deficiency.
Recommended Intake
Your body is capable of synthesizing a small amount of choline, however in order to maintain health you need choline in your diet as well. The Institute of Medicine recommends men consume 550 mg of choline daily and women consume 425 mg. According to the Linus Pauling Institute, choline deficiency is associated with increased risk of heart disease, cancer and pregnancy complications 1.
Spinach
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Spinach is a leafy green vegetable loaded with many essential nutrients including choline. According to the USDA National Nutrient Database, 100 g of chopped spinach contains 24.8 mg of choline 2. Spinach also provides dietary fiber, beta carotene and iron.
- Spinach is a leafy green vegetable loaded with many essential nutrients including choline.
- According to the USDA National Nutrient Database, 100 g of chopped spinach contains 24.8 mg of choline 2.
Broccoli
Broccoli is a cruciferous vegetable high in choline and other essential vitamins. According to the USDA National Nutrient Database, 100 g of cooked broccoli has 40.1 mg of choline 2. Other nutrients in broccoli include folate, vitamin C and beta carotene.
Brussel Sprouts
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Brussel sprouts are relatives of broccoli and are another source of choline. According to the USDA National Nutrient Database, 100 g of cooked brussel sprouts contains 40.6 mg of choline 2. Other essential vitamins in brussel sprouts include vitamin C, vitamin A and vitamin K.
Tomato Paste
Tomato paste is concentrated tomato solids with seeds and skins removed. According to the USDA National Nutrient Database, tomato paste provides 38.5 mg of choline per 100 g. Tomato paste also provides beta carotene, niacin, vitamin C and the antioxidant lycopene 2.
Green Peas
Green peas and other legumes are good sources of choline. According to the USDA National Nutrient Database, 100 g of cooked green peas contains 27.5 mg of choline 2. Peas also provide dietary fiber, calcium and phosphorus.
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References
- Linus Pauling Institute: Micronutrient Information Center: Choline
- USDA National Nutrient Database for Standard Reference
- Gibb AJ. Choline and acetylcholine: what a difference an acetate makes! J Physiol (Lond). 2017;595(4):1021-1022. doi:10.1113/JP273666
- Zeisel SH, Da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009;67(11):615-23. doi:10.1111/j.1753-4887.2009.00246.x
- Nurk E, Refsum H, Bjelland I, et al. Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. Br J Nutr. 2013;109(3):511-9. doi:10.1017/S0007114512001249
- Bertoia ML, Pai JK, Cooke JP, et al. Plasma homocysteine, dietary B vitamins, betaine, and choline and risk of peripheral artery disease. Atherosclerosis. 2014;235(1):94-101. doi:10.1016/j.atherosclerosis.2014.04.010
- Fischer LM, Dacosta KA, Kwock L, et al. Sex and menopausal status influence human dietary requirements for the nutrient choline. Am J Clin Nutr. 2007;85(5):1275-85. doi:10.1093/ajcn/85.5.1275
- Caudill MA. Pre- and postnatal health: evidence of increased choline needs. J Am Diet Assoc. 2010;110(8):1198-206. doi:10.1016/j.jada.2010.05.009
- Da costa KA, Gaffney CE, Fischer LM, Zeisel SH. Choline deficiency in mice and humans is associated with increased plasma homocysteine concentration after a methionine load. Am J Clin Nutr. 2005;81(2):440-4. doi:10.1093/ajcn.81.2.440
- Sherriff JL, O'Sullivan TA, Properzi C, Oddo JL, Adams LA. Choline, Its Potential Role in Nonalcoholic Fatty Liver Disease, and the Case for Human and Bacterial Genes. Adv Nutr. 2016;7(1):5-13. doi:10.3945/an.114.007955
- NIH Office of Dietary Supplements. Choline. Updated July 9, 2019.
- Zheng Y, Li Y, Rimm EB, et al. Dietary phosphatidylcholine and risk of all-cause and cardiovascular-specific mortality among US women and men. Am J Clin Nutr. 2016;104(1):173-80. doi:10.3945/ajcn.116.131771
- Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington (DC): National Academies Press (US); 1998.
- Bertoia ML, Pai JK, Cooke JP, et al. Plasma homocysteine, dietary B vitamins, betaine, and choline and risk of peripheral artery disease. Atherosclerosis. 2014 Jul;235(1):94-101.
- Caudill MA. Pre- and postnatal health: evidence of increased choline needs. J Am Diet Assoc. 2010 Aug;110(8):1198-206.
- Fischer LM, daCosta KA, Kwock L, et al. Sex and menopausal status influence human dietary requirements for the nutrient choline. Am J Clin Nutr. 2007 May;85(5):1275-85.
- Nurk E, Refsum H, Bjelland I, et al. Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. Br J Nutr. 2013 Feb 14;109(3):511-9.
- Zheng Y, Li Y, Rimm EB, et al. Dietary phosphatidylcholine and risk of all-cause and cardiovascular-specific mortality among US women and men. Am J Clin Nutr. 2016 Jul;104(1):173-80.
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Writer Bio
Based in Austin, Texas, Kara McEvoy has been writing professionally since 2007. She worked for three years as a public health nutritionist with the Vermont Department of Health, where she wrote nutrition-related articles for "The St. Albans Messenger." McEvoy holds a Bachelor of Science in nutrition and food science from the University of Vermont.