2. Cod Fish
People who are strict about including meat in their diet but can eat fish can get their choline from cod fish. Cod fish is widely known for its health benefits that can help people improve muscle, immunity, nerve and digestive health. Cod fish has abundant composition of choline which is about 60-150 mg per serving.
3. Eggs
Eggs are rich in choline (especially the yolk) and it can be the everyday source of choline in your diet. This is highly recommended for pregnant women who need additional choline to maintain top health. One egg yolk contains 115 mg of choline and 100 grams of egg yolk contains 683 mg. The egg white can also be a source but it only contains minimal amount (1.1 mg per 100 grams) of this nutrient.
