Glossary · Nutrients
Choline
A nutrient that plays a part in early brain development and is often overlooked because it isn't a vitamin or a mineral. Eggs, meat, fish, dairy and beans across the week bring it into ordinary family meals.
Where choline comes from
Eggs are the best-known source, and most of it sits in the yolk. Meat, chicken, fish, milk and yogurt bring choline too. Plant foods with choline include beans, peanuts, shiitake mushrooms, potatoes, sunflower seeds, and vegetables in the broccoli family like cauliflower, cabbage and Brussels sprouts.
Why it comes up
Choline is often mentioned alongside eggs because it plays a part in early brain development. You don't need to track it. Eggs, meat, fish, dairy and beans spread across the week bring choline into ordinary family meals. A simple habit is to keep eggs on hand for quick breakfasts and lunches.
Fitting it in by age
Egg is one of the common allergens, so the first tastes usually happen at home, one new allergen at a time. Once egg is going well, it's an easy everyday choline food.
- From around 6 months: egg cooked all the way through, scrambled or mashed; flaked fish; finely shredded chicken; plain yogurt; soft-cooked broccoli.
- Toddlers and older children: egg muffins, omelet strips, bean burritos, salmon cakes and roasted cauliflower.
Eggless and plant-based homes
If your family doesn't eat eggs, a mix of beans, soy foods, broccoli-family vegetables and, if you eat them, dairy, fish or meat brings choline across the week. Most multivitamins don't contain choline, so everyday food is where it comes from. If you're unsure whether your child's meals cover it, ask your pediatrician.
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References
Related terms
Miriel uses this concept across food scans, meal plans, and AI Coach responses where it is relevant to a child's profile. For the underlying clinical and scientific basis, see the research page.