Choline in Eggs

Australian and international studies are increasing our awareness and understanding of the essential nutrient choline but many people still don’t know what it is or why it’s so important for our health.

With eggs providing some of the highest quantities of choline of any food, Australian Eggs has delved into what exactly choline is, how it benefits our bodies, and where you can find this important micronutrient in your daily diet. 

What Is Choline?

Choline is an essential nutrient that is made in the liver. However, as the body can't produce enough choline to meet daily requirements, it also needs to be provided through the food that we eat.

Choline is essential for normal human health and although not technically a vitamin, due to its similarity in function to the B vitamins, it is commonly grouped together with them.

Research has demonstrated that choline plays an important role in brain and spinal cord development during pregnancy, and it has been linked to childhood cognition as well as muscle strength and the cognitive wellbeing of older adults. Until recently, the role of choline as part of a balanced diet had been largely overlooked.

Choline and Pregnancy

Given its role in developing a healthy brain and nervous system, choline is particularly important during pregnancy and breastfeeding.

Along with folate, choline plays a role in reducing the risk of neural tube defects, as well as supporting foetal brain development.

Benefits of Choline

Choline is essential for a range of reasons, including:

• Helping to create and maintain healthy cells. 

• Helping liver function and cholesterol transport in the body.

• Helping produce acetylcholine, an important neurotransmitter that is needed for muscle control, memory, focus, and heartbeat regulation. 

How Much Choline Do I Need?

The National Health and Medical Research Council sets out recommendations for choline intake, which varies by age and gender.

For adults, the Adequate Intake (AI) is 425mg per day for women and 550mg per day for men. For pregnant women the AI is 440mg per day and for lactating women the AI is 550mg per day. Note the AI is only a guideline as there was currently insufficient research to set a specific recommended dietary intake (RDI).

Do Eggs Have Choline?

Eggs are a significant source of choline in the Australian diet, providing more than double the amount of choline per 100g than any other commonly eaten food. 

Along with a host of other vitamins and minerals, one large egg contains 164mg of choline. This provides about 30-38% of the adequate intake recommendation for adults. Choline is contained in the egg yolk not the egg white.

Other Choline Rich Foods

Choline can also be found in foods such as meat, fish and milk, as well as some green vegetables and whole grains. Other choline containing foods include:

• Beef or chicken liver 

• Fish and shellfish, including cod, salmon, and tuna

• Chicken and red meat

• Tofu

• Quinoa

• Cauliflower, broccoli, brussels sprouts, cabbage, and peas

Learn More About the Benefits of Eggs

Having a high choline content is one of the best health benefits eggs can provide but they can also help you meet many other nutritional needs. Find out more about the role of eggs in daily nutrition today.