Eggs, meat, fish, poultry, and dairy are the richest everyday sources of choline. During pregnancy you need 450 milligrams (mg) a day, and 550 mg while breastfeeding, and most women get far less, so it helps to know where it comes from.

The short version

  • Top everyday source: one large egg has about 147 mg, roughly a third of what you need in pregnancy.
  • Other strong sources: beef, roasted soybeans, chicken, and fish such as cod.
  • Plant-based options: soybeans, kidney beans, quinoa, potatoes, wheat germ, broccoli, and Brussels sprouts add up, though in smaller amounts.
  • Labels won’t help much: food labels don’t have to list choline unless it was added, so use the table below.
  • Cook eggs until firm while you’re pregnant.

The top choline foods

These amounts come from the NIH Office of Dietary Supplements.

Food and serving Choline (mg) Share of the 450 mg pregnancy need
Egg, hard-boiled, 1 large 147 33%
Beef top round, lean, braised, 3 ounces 117 26%
Soybeans, roasted, ½ cup 107 24%
Chicken breast, roasted, 3 ounces 72 16%
Ground beef, 93% lean, broiled, 3 ounces 72 16%
Cod, cooked, 3 ounces 71 16%
Red potato, baked with skin, 1 large 57 13%
Wheat germ, toasted, 1 ounce 51 11%
Kidney beans, canned, ½ cup 45 10%
Quinoa, cooked, 1 cup 43 10%
Milk, 1%, 1 cup 43 10%
Yogurt, vanilla, nonfat, 1 cup 38 8%
Brussels sprouts, boiled, ½ cup 32 7%
Broccoli, boiled, ½ cup 31 7%
Shiitake mushrooms, cooked, ½ cup 27 6%
Cottage cheese, nonfat, 1 cup 26 6%
Tuna, white, canned in water, 3 ounces 25 6%
Peanuts, dry roasted, ¼ cup 24 5%
Cauliflower, boiled, ½ cup 24 5%
Green peas, boiled, ½ cup 24 5%

Beef liver has the most choline of any common food, 356 mg in 3 ounces, but it’s left off this list for pregnancy because it is extremely high in vitamin A. See the food safety section below.

Most fruits have very little choline.

Plant-based sources

Most of the choline Americans eat comes from animal foods, but cruciferous vegetables (such as broccoli, Brussels sprouts, and cauliflower), certain beans, nuts, seeds, and whole grains all contain some, according to the NIH.

The best plant sources from the table are roasted soybeans (107 mg per ½ cup), potatoes, wheat germ, kidney beans, and quinoa. Reaching 450 mg from plants alone takes several servings a day, so if you’re vegetarian or vegan, plan for it on purpose:

  • Add roasted soybeans or other soy foods as a snack.
  • Use wheat germ in oatmeal, yogurt, or smoothies.
  • Build meals around beans, quinoa, and potatoes with broccoli or Brussels sprouts on the side.
  • If you drink dairy milk or eat yogurt, count those too.

The Dietary Guidelines recommend that vegetarian and vegan women ask their provider whether they need supplements during pregnancy and breastfeeding, according to the NIH. Choline is a good one to ask about.

Three ways to reach 450 mg

These example days use the NIH amounts above.

Eating style A day that gets you there Total
Eats meat and eggs 1 egg, 3 ounces lean beef, 1 cup milk, 1 cup yogurt, 1 large baked potato, ½ cup Brussels sprouts 434 mg
Vegetarian, eats eggs and dairy 2 eggs, 1 cup milk, ½ cup kidney beans, 1 cup quinoa, ½ cup broccoli 456 mg
Vegan ½ cup roasted soybeans, 1 ounce wheat germ, ½ cup kidney beans, 1 cup quinoa, 1 large potato, ½ cup Brussels sprouts, ½ cup broccoli, ¼ cup peanuts 390 mg

Eggs make the biggest difference. This example vegan day falls short, which is common without eggs. That’s why choline is worth raising with your provider if you don’t eat animal foods.

Food safety in pregnancy

  • Eggs: Cook them until the yolks and whites are firm. ACOG advises avoiding raw or undercooked eggs during pregnancy, including runny yolks.
  • Liver: Beef liver is rich in choline, but 3 ounces has about 6,582 mcg of vitamin A, more than twice the 3,000 mcg upper limit for preformed vitamin A in pregnancy, according to the NIH. Too much can cause birth defects. Talk with your provider before eating liver while pregnant.
  • Fish: Cod and other low-mercury fish are good choices. Albacore (white) tuna is on the FDA’s Good Choices list, so limit it to 1 serving (4 ounces) a week.
  • Dairy: Choose pasteurized milk, yogurt, and cheese.

What to do now

Related reading

Sources

Updated October 2026. This article is for general information and is not a substitute for advice from your health care provider.