I don't know but I use chronometer.com
and it seems I am always very low on choline even if I eat lot of vegetables, but I checked that one egg gives you lot of choline
You can change your target down to around 300 mg, which should be fine. Even less than that should be fine; it's not easy to become choline deficient as long as you're eating beans and soy. If you aren't getting 300 mg, I suggest you increase consumption of beans (which are one of the healthiest foods on the planet).
Jack Norris wrote:The Dietary Reference Intake (DRI) for choline is 550 mg/day for men and 425 mg/day for women. It is based on only one study comparing those amounts to 50 mg/day, with no intermediary amounts examined. Eating less than 50 mg/day can result in liver damage, but it is very unlikely that a vegan would have such a low intake.
Basically, we know only 50 mg a day is bad. We're not sure how much choline people actually need. The numbers for the DRI on this are probably unnecessarily high. Many populations subsist without problems on much lower amounts of choline, and the choline levels in many clinical studies (with no evidence of deficiency) were under 300 mg.
Jack Norris wrote:The data on choline and chronic disease (cardiovascular disease, dementia, and cancer) is somewhat mixed. Ideal amounts appear to be about 300 mg per day. Most vegans probably get about that much from the foods they eat.
Vegan women who are considering getting pregnant should make sure they are meeting the DRI for choline to reduce the risk of neural tube defects, and might need a modest supplement.
Lower choline content is actually one of the benefits
of a vegan diet, since amounts over 300 mg a day can increase risk for heart disease and certain cancers.
You might want to supplement if your intake is low and you're trying to get pregnant. One of the best supplements available is soy lecithin. But I don't suggest supplementing on it unless you're trying to get pregnant. In which case, a vegan prenatal like that offered by DEVA is probably good.