Choline is found naturally in foods in different forms, including the fat-soluble phospholipids phosphatidylcholine and sphingomyelin and the water-soluble compounds phosphocholine, glycerophosphocholine, and free choline. About half of the dietary choline consumed in the United States is in the form of phosphatidylcholine.
The main dietary sources of choline are animal-based foods such as meat, poultry, fish, dairy, and eggs, as well as some cruciferous vegetables, beans, nuts, seeds, and whole grains. The top sources of choline are beef liver (3 ounces contains 356 mg of choline), eggs (one large egg contains 147 mg of choline), beef (3 ounces contains 117 mg of choline) and soybeans (one half of a cup contains 107 mg of choline).[1]
Choline can also be obtained from dietary supplements that contain choline, choline + B vitamins, and multivitamin/multimineral products. Most tend to contain 10–250 mg of choline. The most commonly supplemented form of choline is choline bitartrate.