Choline
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
No change indicated. Estimate near AI within portion and composition uncertainty; no reason to add a supplement or compulsory eggs.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-11
Intake confidence: Moderate to low; largely generic composition. Quantity confidence: Chicken estimated; whole yogurt tub confirmed. Body status: Unassessed.
FDA values describe food labels.
Choline
535 mg counted from food.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 550 mg (AI) US National Academies · Food and oral supplements | 3,500 mg (UL) US National Academies · Food and oral supplements | 550 mg (DV) FDA · Adults and children 4+ |
Food contributions and uncertainty
Values are available for 13 of 13 recorded foods. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 500–605 mg. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
Scroll sideways for all columns. With a keyboard, Tab to the scroll area, then use the arrow keys.
| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| RT RT roast chicken meat and skin | 299 g estimated | 197 mg | Generic USDA comparator |
| Trader Joe's European style organic plain nonfat yogurt | 907 g reported | 138 mg | Generic USDA comparator |
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 60 mg | Generic USDA comparator |
| Banana | 472 g reported | 46 mg | Generic USDA comparator |
| Hass avocado | 150 g assumed | 21 mg | Generic USDA comparator |
| Raspberries | 170 g assumed | 21 mg | Generic USDA comparator |
| Large beefsteak tomato | 182 g assumed | 12 mg | Generic USDA comparator |
| Navel orange | 140 g assumed | 12 mg | Generic USDA comparator |
| Red bell pepper | 150 g assumed | 8.4 mg | Generic USDA comparator |
| Trader Joe's Organic raw almonds | 15 g estimated | 7.8 mg | Generic USDA comparator |
| Trader Joe's Organic basmati rice frozen | 283 g reported | 5.9 mg | Generic USDA comparator |
| Raw English walnuts | 15 g assumed | 5.9 mg | Generic USDA comparator |
| RT RT chimichurri | 56.7 g assumed | 0.08 mg | Partial recipe estimate |
Essential functions, uncertain individual requirement
Choline contributes to cell membranes, acetylcholine and methyl-group metabolism. The male adult AI is 550 mg/day and the UL is 3,500 mg/day from all sources. An AI is used because evidence does not define an RDA; a small daily difference from 550 mg is not a deficiency test. High intake can cause adverse effects, including fishy odor and low blood pressure. NIH ODS: choline
In a controlled depletion/repletion experiment, 57 adults were fed very little choline for up to 42 days. Many developed liver or muscle abnormalities that improved with repletion, with substantial differences by sex and individual characteristics. The study demonstrates a requirement for dietary choline. Its severe depletion diet does not show that an ordinary mixed diet just below the AI causes the same outcome. Fischer et al., 2007
What the latest log suggests
My food-log estimate is 535 mg, with a saved portion sensitivity of 500–605 mg. Generic chicken contributes about 197 mg, the confirmed whole yogurt tub 138 mg, a generic sardine comparator 60 mg and four bananas 46 mg. Brand-specific choline is unavailable, so the apparent precision should not drive a supplement decision. The eating date is unconfirmed; report recorded October 10, 2026.
Attention: No change indicated from this estimate. It is near the AI within ordinary portion and composition uncertainty. No clinical deficiency, liver abnormality or cognitive symptom has been established.
Eggs are an optional food, not a compulsory addition
A large cooked egg is an efficient choline source, approximately 147 mg in the NIH food table. It can replace another food when appealing, rather than increase an already large daily list. Chicken, fish and dairy already contribute choline. There is no need to add eggs merely to close a modeled 15 mg gap. NIH food sources
For uncooked eggs, select eggs treated to destroy Salmonella and keep them refrigerated. FDA egg safety. The meal and storage discussion explains pasteurization and alternatives.
A small human tracer study found cooked egg protein more digestible than raw protein. Its five ileostomy patients limit the exact percentage's generalization, but it provides no nutritional advantage for choosing raw eggs. Evenepoel et al., 1998
Cognition claims need their own evidence
Being a precursor of a neurotransmitter does not show that extra choline improves cognition in someone already supplied. NIH describes inconsistent intervention evidence and no clear general cognitive benefit for healthy adults. Choline supplements, citicoline and alpha-GPC are different exposures; their claims should not be assigned automatically to eggs or this food estimate. NIH evidence review