The Importance of Choline in Pregnancy and Lactation / Nursing

How much choline you need

Choline is important for the growing foetus nervous system and brain development.

Pregnant women: 450 mg of choline per day
Breastfeeding women: 550 mg
You don't have to get the recommended amount of choline every day. Instead, aim for that amount as an average over the course of a few days or a week.

Food sources of choline

Eggs, vegetables and some whole grain cereals (check the labels) are good sources of choline.
Some examples of good food sources:

• 1/2 cup spinach: 240 mg
• 1 hard-boiled egg: 113 mg
• 1 medium potato: 105 mg
• Raw sunflower lecithin
• 1 cup cooked navy beans: 81 mg 
• Brussel sprouts
• 1/2 cup cooked soybeans: 41 mg
• 1/2 cup cooked lima beans: 30 mg
• 2 tablespoons toasted wheat germ: 26 mg
• 1/ 2 cup cauliflower, raw or cooked: 24 mg
• 1/2 cup cooked spinach: 23 mg
• 1/4 cup pistachios: 20 mg
• 1/4 cup cashews: 21 mg