Choline Content of Foods

Diet info and questions.

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Choline Content of Foods

Postby smelly » Fri Jul 30, 2010 10:50 pm

Does anyone know if there is an up to date list of choline content of foods that we are allowed to discuss on this board? I dont know which are the 'out of date' lists that we are supposed to not discuss.

Under 'web links' there is "USDA Database for the Choline Content of Common Foods". Is this reliable and does anyone know if the relevant column is the 'total choline'?

Which list are the dietitians refering to?
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Re: Choline Content of Foods

Postby salim » Mon Sep 06, 2010 10:30 pm

Choline is a nutrient essential for healthy cells and for neurotransmitters involved in memory function and muscle control, as explained by the Linus Pauling Institute (LPI) at Oregon State University. People's bodies create small amounts of choline, but they must also consume it in their diets. The Food and Nutrition Board of the Institute of Medicine of the National Academies has set the adequate intake level (AI) for choline for adults 19 years and older at 550 mg per day for men and 425 mg per day for women.
Meat and Seafood
Meat and seafood are rich in choline, as noted by the LPI. Three ounces of beef liver, for instance, contains about 350 mg of choline. A similar amount of chicken or turkey liver contains between 220 to 320 mg of choline, according to Three-ounce portions of lean beef, ham, veal, lamb, bison, chicken, turkey, Atlantic cod, salmon and canned shrimp contain 60 to 140 mg of choline.
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Eggs and Milk
One large egg contains about 120 mg of choline, according to the LPI, while 1 cup of skim milk contains 38 mg. Dried egg yolk is particularly high in choline, with nearly 1,400 mg in a 100-gram serving.
Soy, Seeds and Nuts
People wanting to eat more foods with choline might add soy, flax seed and nuts to their diets. Three ounces of tofu contains about 100 mg of choline, and the same amount of low-fat soy flour about 190. Meat substitutes containing soy are a good source of choline, as noted by the LPI. Flax seed and pistachio nuts have 70 to 80 mg per 3-oz serving, and 2 Tbsp of peanut butter provides about 20 mg of choline.
Vegetables, Herbs and Spices
Some vegetables, herbs and spices are good sources of choline. One cup of cooked Brussels sprouts or broccoli both contain about 60 mg of choline. Dried celery flakes, sun-dried tomatoes, mustard seed, coriander leaf, dried parsley, dried coriander leaf, garlic or chili powder add choline to dishes along with flavor.
Another source of choline is chocolate. A 1.5-oz milk chocolate bar contains 20 mg of choline, while a 100-gram serving (about 4 oz.) of chocolate cake has nearly 130. Cocoa mix powder, with no sugar added, also provides over 115 mg of choline per 100 grams, which is about 30 mg for 2 tablespoons.

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Food Milligrams (mg)
Beef steak, cooked, 4 ounces 56-162
Ground beef, cooked, 4 ounces 87-99
Milk, whole, 1 cup 8
Codfish, cooked, 4 ounces 4-7
Chicken breast, cooked, 4 ounces 3-5
Ice cream, ½ cup 3
Cheese, cheddar, 2 ounces 2
Whole-wheat bread, 2 slices 0.2
Asparagus, cooked, ½ cup 0.1
• Garlic, onions, and all of the allium family
• Grains
o methionine: corn, sunflower seeds, oats, chocolate, cashews, walnuts, almonds, sesame seeds (in that order).
o cysteine: oats, corn (corn grits are higher than chicken, see Sulfur in Human Nutrition and Applications in Medicine, by Stephen Parcell, ND. Published by Thorne Research. [PDF].)
o MSM: corn
• Legumes, including carob and jicama (alfalfa: MSM)
• Red meats
• eggs
o of chicken
o [of duck maybe less so?]
• Nuts & seeds
• Broccoli and all cole-family (brassica) vegetables. This includes cabbages, pak choi, mustard, and watercress.
• Asparagus
• Coconut
• Avocado (high in glutathione, which breaks down during digestion, yielding cysteine)
• Watermelon (also high in glutathione)
• Swiss Chard
• Parsley
• Sweet potatoes and "yams" (American yams, Genus Ipomoea, not Dioscorea, which the rest of the world calls "yams") - a sulfur compound in this tuber chelates heavy metals. [Need documentation on this.]
• Bananas
• Tomatoes (MSM)
• Tea & coffee: MSM
• Dairy products (Cows' milk: MSM. other milks?)
• Whey proteins (high in cysteine & methionine)
• Thiamin / Thiamine / Vitamin B1 / aneurine
• Biotin, Vitamin B7 or Vitamin H
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