Pregnancy nutrition
Choline in pregnancy
The pregnancy AI for choline is 450 mg a day. One large egg covers about a third.
147 mgEgg, hard-boiled
1 large33% of daily target
117 mgBeef, top round
3 oz26% of daily target
107 mgSoybeans, roasted
½ cup24% of daily target
72 mgChicken breast, roasted
3 oz16% of daily target
71 mgCod, cooked
3 oz16% of daily target
57 mgRed potato, baked
1 large13% of daily target
51 mgWheat germ, toasted
1 oz11% of daily target
45 mgKidney beans, canned
½ cup10% of daily target
Per serving. % of the 450 mg pregnancy AI.
Most diets fall short
NIH reports that 90% to 95% of pregnant women eat less than the 450 mg AI.
Check the prenatal label
Prenatal supplements usually contain little or no choline, so food does most of the work.
Plant sources count
Soybeans, wheat germ, beans and potatoes all add choline for anyone who skips eggs or meat.
Keep going
In the Alma app
Logging that keeps up with you.
- Log meals from a photo, a voice note or a line of text.
- Choose Pregnancy nutrition as your goal for pregnancy nutrient targets.
- Alma’s coach answers pregnancy food questions and never suggests fasting or a calorie deficit.
Questions
What people ask
How much choline is needed in pregnancy?
The adequate intake (AI) is 450 mg a day during pregnancy. The UL is 3,500 mg a day.
Do prenatal vitamins have choline?
Prenatal supplements usually contain little or no choline, according to NIH. Check the label, and ask your care team before adding a separate supplement.
What is the best food source of choline?
Eggs are the easiest: one large hard-boiled egg has 147 mg. Beef liver is higher but is left off this board for its vitamin A content.
Sources
Written by Alma from the primary sources below and reviewed November 13, 2026. Food amounts are from the NIH ODS choline food table. Beef liver is left off because of its vitamin A content. This is general information, not medical advice. Your care team knows your pregnancy, so check questions with them. Editorial standards
Log meals in seconds, with a coach on call.
Alma logs meals from a photo, voice note or text, and its coach answers pregnancy food questions any time.