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    Ingredient guide · Ingredient reference

    Choline foods: eggs contribute substantially, and plant foods also count

    Choline occurs in both animal and plant foods. Comparing the actual portions is more useful than assuming two eggs meet every adult’s daily intake reference.

    Read the evidence ↓

    Supplement Science Insights Editorial Team

    Published September 23, 2026

    Use the serving attached to each food value

    ODS lists about 147 mg choline in one large hard-boiled egg, 107 mg in half a cup of roasted soybeans, 43 mg in a cup of cooked quinoa and 31 mg in half a cup of cooked broccoli. These examples show why a varied diet can contribute through several food groups. [1]

    The values refer to specific foods and preparation states. Half a cup of cooked food and half a cup of dry ingredients are not the same serving. Actual composition can vary, so these figures are planning estimates rather than measurements of a particular meal. [1]

    Two eggs do not supply every adult’s full reference intake

    Using the listed egg value, two large hard-boiled eggs provide about 294 mg. That is a substantial contribution, but less than the adult AI of 425 mg for women or 550 mg for men. Other foods throughout the day also contribute. [1]

    Choline may be absent from a food label because listing it is not generally required unless it has been added. An omitted line does not mean the food contains none. Use a suitable food-composition entry with a matching portion when estimating intake. [1]

    Add portions before comparing with a daily reference

    Imagine a meal contains two of the listed eggs and one cup of cooked quinoa. The estimated contribution is 294 plus 43, or 337 mg. This is a meal calculation, not a required menu or a diagnosis of the rest of the day’s adequacy.

    Hypothetical example — a serving-based sum
    ItemInterpretation
    Two large hard-boiled eggs294 mg
    One cup cooked quinoa43 mg
    Estimated meal total337 mg
    Choline foods: eggs contribute substantially, and plant foods also count — original article outline diagram
    Original editorial diagram of this article’s sections; no product photograph or clinical finding is depicted.

    Sources for this article

    1. NIH ODS: Choline — Health Professional Fact Sheet
      Source consulted: 2026-09-17. This is a reference resource, not a claim that we conducted the studies or tested a product.