Egg Choline Calculator
90% of Americans don't get enough choline. See how eggs can close the gap.
Gap: 256mg remaining. You would need 4 whole eggs to reach 100% AI from eggs alone.
Frequently Asked Questions
What is choline and where is it found?
Choline is an essential nutrient that the body uses in cell membrane structure and neurotransmitter production. It is found in eggs (147mg per large egg), beef liver, chicken breast, soybeans, and other foods. Most dietary surveys show that the majority of adults consume less than the Adequate Intake (AI).
Are eggs a good source of choline?
Yes, eggs are one of the most concentrated commonly available food sources of choline. One large egg provides 147mg (27% AI for adult males). For reference, the next highest common sources are beef liver (356mg/3oz), chicken breast (72mg/3oz), and soybeans (107mg/cup cooked).
What is the Adequate Intake (AI) for choline?
The National Academies set the AI at 550mg/day for adult males, 425mg/day for adult females, 450mg/day during pregnancy, and 550mg/day during lactation. Children have lower AIs based on age. Three whole eggs per day would provide 441mg of choline.
Is choline only in the egg yolk?
Virtually all choline is in the yolk: 146.6mg per large yolk vs 0.4mg in the white. If you consume only egg whites, you get almost zero choline. This is a key nutritional difference when choosing between whole eggs and whites.