Choline — The Nutrient Nobody Talks About (But Almost Everyone Is Short On)
Most Australians have never heard of choline. Yet it's essential for brain function, liver health, muscle movement, and foetal brain development. An estimated 90% of people don't reach the recommended intake — and the solution is cheap, accessible food.
What Does Choline Actually Do?
- Brain structure and function — choline is a precursor to acetylcholine, the neurotransmitter involved in memory, mood, and muscle control. It's also used to build cell membranes throughout the body.
- Liver health — choline is essential for transporting fat out of the liver. Deficiency is directly linked to non-alcoholic fatty liver disease (NAFLD), which affects 1 in 4 Australians.
- Foetal brain development — choline is critical during pregnancy for neural tube formation and brain structure. Like folate, it's one of the most important nutrients in the first trimester.
- Muscle function — as acetylcholine drives nerve-muscle signalling, low choline can contribute to muscle weakness and fatigue.
- Methylation — choline is part of the methylation pathway alongside folate and B12, which affects gene expression, detoxification, and inflammation.
Cheapest Choline-Rich Foods in Australia
Prices based on Coles & Woolworths homebrand, May 2026. RDA reference: adult woman 425mg/day.
| Food | Choline per serve | Cost/serve | % Daily Target (women) |
|---|---|---|---|
| 🫀 Chicken liver (100g) | 340 mg | $0.90 | 80% |
| 🫀 Beef liver (100g) | 380 mg | $1.20 | 89% |
| 🍳 Eggs (2 large) | 290 mg | $0.80 | 68% |
| 🐟 Sardines, canned (100g) | 75 mg | $1.50 | 18% |
| 🐟 Salmon, canned (100g) | 85 mg | $1.80 | 20% |
| 🥩 Beef mince (100g) | 65 mg | $1.80 | 15% |
| 🥩 Chicken thigh (100g) | 70 mg | $1.50 | 16% |
| 🫘 Lentils, cooked (1 cup) | 65 mg | $0.25 | 15% |
| 🥜 Peanut butter (2 tbsp) | 20 mg | $0.20 | 5% |
| 🧀 Milk (250mL) | 38 mg | $0.45 | 9% |
🍳 Eggs: the everyday choline powerhouse
Two eggs provide 290mg of choline — 68% of the daily target for women — for about 80 cents. Critically, the choline is almost entirely in the yolk. Low-fat dietary advice that led people to avoid egg yolks is one reason choline deficiency is so widespread. Eat the whole egg.
🫀 Liver: the ultimate choline food
100g of chicken or beef liver provides more than 80% of the daily choline target in a single serve — for under $1.20. It also provides B12 (2500%+ of daily needs), iron, zinc, folate, and vitamin A simultaneously. Even one serve of liver per week makes a significant difference to choline status.
Why Low-Fat Diets Caused a Choline Crisis
Choline is concentrated in animal foods — particularly egg yolks and organ meats — that were widely discouraged during the low-fat dietary era (1980s–2000s). Decades of advice to avoid egg yolks, limit red meat, and eat low-fat dairy removed the richest choline sources from Australian diets. The result is a population-wide shortfall in a nutrient that was barely measured or discussed.
There is no plant food that provides meaningful choline per serve except in very large quantities. Vegans and vegetarians need to pay particular attention to this nutrient.
Choline for Vegans and Plant-Based Eaters
Plant-based choline sources are limited and provide much less per serve than animal foods:
| Plant Food | Choline per serve | % Daily Target |
|---|---|---|
| Lentils, cooked (1 cup) | 65 mg | 15% |
| Chickpeas, cooked (1 cup) | 70 mg | 16% |
| Tofu, firm (150g) | 35 mg | 8% |
| Peanut butter (2 tbsp) | 20 mg | 5% |
| Broccoli (1 cup cooked) | 42 mg | 10% |
| Quinoa, cooked (1 cup) | 43 mg | 10% |
To approach the 425mg target on a fully plant-based diet requires combining multiple choline-containing foods at every meal. Vegans should consider a choline supplement or lecithin supplement (sunflower or soy lecithin is the most accessible form).
Signs You Might Be Low in Choline
- Persistent muscle aches not explained by exercise
- Fatigue and low energy
- Fatty liver or elevated liver enzymes on blood tests
- Memory problems and difficulty concentrating
- Mood changes and anxiety
Many of these symptoms are non-specific, but if you avoid eggs and liver and eat little meat, choline is worth considering.
See Your Choline Intake Against Your Daily Target
OptimisedEats is one of the only free tools that tracks choline as part of a full 17-nutrient daily plan — calculated for your exact profile.
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