how much choline in beef

Beef. Beef is rich in many nutrients, including choline. A 3-ounce (85-gram) serving of cooked beef contains 115 mg, which fulfills 21% of the RDI for this nutrient ( 15 ).

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how much choline in beef

Choline Intakes and Status

Most people in the United States consume less than the AI for choline. An analysis of data from the 2013–2014 National Health and Nutrition Examination Survey (NHANES) found that the average daily choline intake from foods and beverages among children and teens is 256 mg for ages 2–19 [14]. In adults, the average daily choline intake from foods and beverages is 402 mg in men and 278 mg in women. Intakes from supplements contribute a very small amount to total choline intakes.

According to an analysis of 2007–2008 NHANES data, black males of all ages had lower mean choline intakes than their white and Hispanic counterparts, but choline intakes did not differ substantially among females of different races/ethnicities [10].

Choline deficiency can cause muscle damage, liver damage, and nonalcoholic fatty liver disease (NAFLD or hepatosteatosis) [1,2,4,15]. Although most people in the United States consume less than the AI of choline, frank choline deficiency in healthy, nonpregnant individuals is very rare, possibly because of the contribution of choline that the body synthesizes endogenously [1,5].

People with certain genetic alterations

Genes involved in the metabolism of choline, folate, and methionine play a role in the pathways for choline production and use [24,25]. Humans have variations in the DNA sequences for these genes (single nucleotide polymorphisms [SNPs]), and these SNPs can have a strong influence on demands for dietary choline. For example, one common SNP in the PEMT gene reduces endogenous synthesis of choline in women induced by estrogen [26]. The prevalence of SNPs that alter requirements for dietary choline vary by race. In a study of 100 African, Asian, Caucasian, and Mexican Americans, individuals of European ancestry had a higher prevalence of four SNPs that increased the risk of organ dysfunction when these individuals consumed a low-choline diet [27].

Beef. Beef is rich in many nutrients, including choline. A 3-ounce (85-gram) serving of cooked beef contains 115 mg, which fulfills 21% of the RDI for this nutrient ( 15 ).

FAQ

What meats are high in choline?

Foods high in Choline include beef liver, chicken liver, salmon, and eggs. However, a variety of other animal- and plant-based foods contain Choline, such as chicken breasts, soybeans, milk, shiitake mushrooms, and broccoli.

How much choline is in 2 eggs?

Eggs are one of the highest food sources of choline, with an impressive 147 mg per large egg. That’s about 25% of your day’s choline requirement from just one egg – and we all know that many people eat 2-3 eggs at a meal. That means you can get 50-75% of your daily choline needs at breakfast alone!

How much choline is in 100g of beef?

Meat
Beef, steak
Per 100 g (µg)
137.6
Per Serving (µg)
117
Serving Size
3 oz (85 g)

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