Plant-based nutrition › Choline
Choline on a plant-based diet
Choline is richest in animal foods, so plant-based diets tend to run lower and it is easy to overlook. Good plant sources include tofu and soya, beans, quinoa, broccoli, peanuts and oats. The UK sets no RNI; the EFSA adequate intake is around 400mg a day as a guide.
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Choline supports your liver, brain and nervous system, and is particularly important in pregnancy for a baby’s brain development. It is a genuinely under-discussed nutrient, plant-based or not.
Why plant-based diets fall short
The richest sources, eggs and liver, are animal foods, so plant-based intakes tend to be lower. There is no UK reference value, which means it slips under the radar, but the plant sources below make it manageable.
How to get enough
Include soya foods (tofu, soya milk, edamame), pulses like kidney and black beans, quinoa, broccoli and Brussels sprouts, peanuts and oats. A varied plant-based diet built around these gets most people into the useful range without any special effort.
Could you be low?
Choline is not routinely tested, and the science on optimal intakes is still developing. If you are pregnant or planning to be, it is worth discussing choline (and iodine and omega-3) with a professional.
How much do you need?
| Group | Per day |
|---|---|
| Adults (19–50) | 400mg |
| Adults (51+) | 400mg |
Source: EFSA.
Best plant-based and fortified sources
| Food | Serving | Amount | % of RNI |
|---|---|---|---|
| Edamame (soya beans) | 1 cup (155g) | 87.3mg | 22% |
| Cooked chickpeas | 1 cup cooked (164g) | 70.2mg | 18% |
| Cooked Brussels sprouts | 1 cup cooked (156g) | 63.3mg | 16% |
| Cooked broccoli | 1 cup cooked (156g) | 62.6mg | 16% |
| Soya flour | 3 tbsp (30g) | 57.2mg | 14% |
| Cooked black beans | 1 cup cooked (172g) | 56.1mg | 14% |
| Cooked butter beans | 1 cup cooked (170g) | 55.3mg | 14% |
| Cooked kidney beans | 1 cup cooked (177g) | 54mg | 14% |
Common questions
What are the best plant sources of choline?
Tofu and soya milk, beans, quinoa, broccoli and Brussels sprouts, peanuts and oats are among the richest plant sources.
How much choline do I need?
The UK sets no RNI. The EFSA adequate intake of about 400mg a day for adults is a reasonable guide.
Do plant-based eaters need a choline supplement?
Most can cover it from soya, beans, greens and wholegrains. Those who are pregnant may benefit from advice on choline, iodine and omega-3 together.