how much choline in eggs

A large egg contains roughly 140–170 mg of choline, almost all of it in the yolk.

How much choline is in eggs?

• Per large whole egg: about 145–170 mg choline (around 25–30% of daily needs for most adults).

• Per 100 g egg yolk: about 680 mg choline.

• Per 100 g egg white: about 1 mg choline (essentially none compared with the yolk).

So if you eat 2 large eggs, you get roughly 300 mg choline, and 3 eggs give you close to 450–500 mg, which can cover most of the daily requirement for many people.

Simple HTML table (for embedding)

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<table>
  <thead>
    <tr>
      <th>Egg portion</th>
      <th>Approx. choline (mg)</th>
      <th>Notes</th>
    </tr>
  </thead>
  <tbody>
    <tr>
      <td>1 large whole egg</td>
      <td>145–170</td>
      <td>About 25–30% of adult daily needs.[web:3][web:5][web:7][web:9]</td>
    </tr>
    <tr>
      <td>2 large eggs</td>
      <td>290–340</td>
      <td>Often over half of daily needs.[web:3][web:5][web:7][web:9]</td>
    </tr>
    <tr>
      <td>3 large eggs</td>
      <td>435–510</td>
      <td>Can almost meet or meet daily needs for many adults.[web:3][web:5][web:7][web:9]</td>
    </tr>
    <tr>
      <td>100 g egg yolk</td>
      <td>≈680</td>
      <td>Choline is concentrated in the yolk.[web:1]</td>
    </tr>
    <tr>
      <td>100 g egg white</td>
      <td>≈1</td>
      <td>Very little choline.[web:1]</td>
    </tr>
  </tbody>
</table>

Information gathered from public forums or data available on the internet and portrayed here.