Table 1. Choline sources in the diet.

Dietary Source	Description
Eggs	Egg yolks are one of the richest dietary sources of choline, with approximately 125 milligrams per large egg. They are an accessible and versatile option for increasing choline intake.
Meat and Poultry	Beef, chicken, and pork are excellent sources of choline, and their choline content varies based on the cut and preparation. Incorporating lean cuts of meat into one's diet significantly contributes to choline intake.
Fish	Certain types of fish, such as salmon and cod, are known for their choline-rich content. They not only provide an abundance of choline but also essential omega-3 fatty acids, making them a wholesome choice, especially for pregnant women.
Dairy products	Dairy items like milk, yogurt, and cheese offer choline. The exact choline content may vary between products. These dairy sources are commonly consumed and provide multiple essential nutrients and choline.
Legumes and nuts	Plant-based sources of choline include soybeans and peanuts. These legumes and nuts contribute choline and health benefits such as protein, fiber, and healthy fats.
Cruciferous vegetables	Vegetables such as broccoli and Brussels sprouts contain choline, albeit in smaller quantities than other sources. They are a valuable addition to a balanced diet, offering a range of nutrients.
Whole grains	Certain whole grains, such as quinoa, contain moderate amounts of choline. Whole grains are essential for their fiber content and provide a range of nutrients, making them a valuable part of a varied diet.