One large egg contains approximately 144 to 169 mg of choline, with most sources citing around 147-164 mg per egg. The choline is concentrated in the egg yolk rather than the egg white
. This amount provides about 30-38% of the adequate intake recommendation for adults, which is 425 mg per day for women and 550 mg per day for men
. Thus, consuming eggs is an excellent way to meet a significant portion of daily choline needs.
