If you are pregnant and in the second or third trimester, it is currently recommended that you get 550 mg of choline per day. In the first trimester, the recommended intake is 450 mg.
Below are some examples of how you might get the recommended amount of choline from the food you eat:
Vegetarian:
2 large eggs. 300 mg
1 medium red potato, with skin. 50 mg
1/2 cup canned kidney beans. 45 mg
1 cup milk or yogurt. 40 mg
1/2 cup tofu. 35 mg
1/2 cup broccoli. 30 mg
1/2 cup Brussel sprouts. 30 mg
1/2 cup cooked quinoa. 20 mg
Total: 550 mg
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2 large eggs. 300 mg
1 ounce wheat germ. 50 mg
1 cup milk or yogurt. 40 mg
1/4 cup peanuts. 25 mg
1/2 cup cauliflower. 25 mg
1/2 cup peas. 25 mg
1/2 cup shiitake mushrooms, cooked. 25 mg
1/4 cup sunflower seeds. 20 mg
1 ounce almonds. 15 mg
1/2 cup cooked cabbage. 15 mg
1/2 cup cooked brown rice. 10 mg
Total: 550 mg
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Pescatarian:
2 large eggs. 300 mg
3 ounces canned pink salmon. 75 mg
1 medium red potato, with skin. 50 mg
1 cup milk or yogurt. 40 mg
1/2 cup broccoli. 30 mg
1/2 cup Brussel sprouts. 30 mg
1/2 cup cooked quinoa. 20 mg
1/3 cup kiwi. 5 mg
Total: 550 mg
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2 large eggs. 300 mg
5 ounces canned white tuna, drained. 40 mg
1 cup milk or yogurt. 40 mg
1/2 cup broccoli. 30 mg
1/2 cup peas. 25 mg
1/2 cup shiitake mushrooms, cooked. 25 mg
1/4 cup sunflower seeds. 20 mg
2 tablespoons peanut butter. 20 mg
1 ounce almonds. 15 mg
1/2 cup cooked cabbage. 15 mg
1/2 cup cooked brown rice. 10 mg
1/2 cup tangerine (mandarin orange) 10 mg
Total: 550 mg
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Omnivore:
3 ounces beef liver. 355 mg
1 medium red potato, with skin. 50 mg
1 cup milk or yogurt. 40 mg
1/2 cup broccoli. 30 mg
1/2 cup shiitake mushrooms, cooked. 25 mg
1/4 cup sunflower seeds. 20 mg
1 ounce almonds. 15 mg
1/2 cup tangerine (mandarin orange) 10 mg
1/3 cup kiwi. 5 mg
Total: 550 mg
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2 large eggs. 300 mg
3 ounces chicken breast or lean ground beef. 70 mg
1 ounce wheat germ. 50 mg
1/2 cup Brussel sprouts. 30 mg
1 cup cottage cheese. 25 mg
2 tablespoons peanut butter. 20 mg
1/2 cup cooked quinoa. 20 mg
1/2 cup cooked cabbage. 15 mg
1 ounce almonds. 15 mg
1/2 cup carrots, raw. 5 mg
Total: 550 mg
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Other Seafood sources:
3 ounces cooked scallops. 95 mg
3 ounces white fish, Atlantic cod. 70 mg