1. Meat and fish
Beef, chicken, and fish are great for protein and also serve as rich sources of choline.
Beef liver is one of the richest food sources for choline, which makes sense since the liver is the organ that produces choline.just 356 milligrams in 3 ounces Colin’s.
Meats and fish rich in choline include:
I often use it when I want fast food. Ground beef or shredded chicken breast To make the best crunch wrap.Black cod is delicious and perfect for easy eating seafood tacos.
2. Eggs
Eggs are the second highest food source of choline after beef liver. 147 milligrams per large egg.
Baked casserole is an easy way to turn this fridge staple into a filling meal. I found the combination of vegetables, sweet potatoes, and feta to be perfect for this dish. hearty casserole recipes Popular for breakfast, brunch, and even dinner.
3. Red potato
Red potatoes are especially rich in choline. 57 milligrams per large potato. Be sure to eat both the pulp and skin for maximum benefits.
this smashed potato recipe It’s a hybrid of mashed potatoes and roasted potatoes. You can add flavor to the crispy skin by topping it with your favorite herbs and spices. You can’t go wrong with chives for the classic baked potato flavor.
4. Cruciferous vegetables
According to , about 90% of Americans don’t eat enough vegetables. Dietary guidelines for Americans.
If you want to add more vegetables to your diet, choline-rich cruciferous varieties are a great place to start.
roasting Brussels sprouts, broccoli and cauliflower This is the easiest way to prepare these vegetables.I also love making cabbage rolls With a ground beef filling, you can get double your choline in one delicious and easy way.
5. Soybeans
If you follow a vegetarian or plant-based diet, soy is a good source of protein that is also high in choline. Every half cup of soybeans contains: 107 milligrams Colin’s.
Soybeans are found in many things, meat substitutelike:
- Tofu
- Tempe
- textured soy protein
air fried Tofu or Tempe Providing a crispier texture, textured soy protein is a fun alternative that can be easily made on the stovetop. beef crumble For tacos and quesadillas.
Edamame is also good. The beans are harvested while still green, giving them a sweet aroma.I made this Teriyaki salmon bowl with edamame Too many times to count.
lauren armstrong I am a registered dietitian and personal nutrition coach. Previously, she worked as a dietitian for the Women, Infants, and Children (WIC) program. Lauren earned her bachelor’s degree in nutrition from Western Michigan University and she has written for several publications including: Live strong and health day.
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