Egg Yolk Contains Choline
The egg yolk is the part of the egg that contains choline, not the egg white. Egg yolk is recognized as one of the richest natural sources of choline in the diet, providing up to 430 milligrams per 100 grams 1.
Choline Content and Form in Egg Yolk
Egg yolk contains choline in multiple bioavailable forms, including phosphatidylcholine (PC), lysophosphatidylcholine (LPC), and α-glycerophosphocholine (α-GPC) 2.
Phosphatidylcholine is the predominant lipid form in egg yolk, with egg yolk being the richest natural source of phospholipids and cholesterol 3.
The historical identification of choline came directly from egg yolk: In 1850, Theodore Gobley described "lecithine" (phosphatidylcholine) from egg yolk, and in 1862, Adolph Strecker isolated choline from lecithin 4.
Superior Absorption from Egg Yolk
Natural choline from egg yolk phospholipids is absorbed four times more efficiently than synthetic choline bitartrate supplements, as demonstrated in a randomized controlled trial where plasma choline response was significantly higher after consumption of egg yolk phospholipid drinks 5.
This enhanced absorption extends to choline metabolites, with betaine and dimethylglycine levels also significantly higher after egg yolk phospholipid consumption compared to choline bitartrate 5.
Clinical Relevance
Egg yolk choline intake has demonstrated cognitive benefits in a 12-week randomized, double-blind, placebo-controlled trial, where 300 mg/day of egg yolk choline significantly improved verbal memory scores in healthy middle-aged and older Japanese adults 2.
Choline is an essential nutrient officially recognized by the Institute of Medicine in 1998, serving critical roles in cell membrane structure, neurotransmitter synthesis (acetylcholine), and one-carbon metabolism 6, 1.
Most populations consume inadequate choline: Mean choline intakes for older children, men, women, and pregnant women fall far below the adequate intake level of 550 mg/day for adults 1.
Practical Dietary Guidance
Eggs and meats are the richest dietary sources of choline in the North American diet 1.
One large egg yolk provides approximately 125-150 mg of choline, making it one of the most concentrated and bioavailable dietary sources 1, 5.
The egg white contains negligible amounts of choline, as all lipid-containing nutrients, including phospholipid-bound choline, are concentrated in the yolk 3.