Vitamin B12 Rich Foods: The Ultimate Guide

Vitamin B12 is an essential nutrient that plays a key role in maintaining healthy nerve cells, brain function, DNA synthesis, and red blood cell production. It’s also involved in the metabolism of protein, fat, and carbohydrates. Vitamin B12 is only found naturally in animal products, so vegans and vegetarians need to get it from fortified foods or supplements.

 💡 The recommended dietary allowance (RDA) for vitamin B12 for adults is 2.4 micrograms (mcg) per day.

Some of the best sources of vitamin B12 are:

• Clams: These shellfish are loaded with vitamin B12, providing 84 mcg per 3-ounce (85-gram) serving, which is 3,500% of the RDA. Clams are also rich in protein, iron, zinc, and selenium.
• Liver: Organ meats, especially from lamb, beef, and veal, are very high in vitamin B12. A 3-ounce (85-gram) serving of lamb liver provides 85.7 mcg of vitamin B12, which is 3,570% of the RDA³. Liver is also a great source of vitamin A, copper, folate, and riboflavin.
• Fortified cereals: Many breakfast cereals are fortified with vitamin B12, which can help vegetarians and vegans meet their needs. One cup (30 grams) of bran flakes cereal can provide 6 mcg of vitamin B12, which is 250% of the RDA⁴. Fortified cereals are also a good source of fiber, iron, and other B vitamins.
• Trout: This freshwater fish is an excellent source of vitamin B12, as well as omega-3 fatty acids, which are beneficial for heart and brain health. A 3-ounce (85-gram) serving of rainbow trout provides 5.4 mcg of vitamin B12, which is 225% of the RDA⁵. Trout is also high in protein, selenium, phosphorus, and vitamin D.
• Salmon: Another oily fish that is rich in vitamin B12 is salmon. A 3-ounce (85-gram) serving of sockeye salmon provides 4.9 mcg of vitamin B12, which is 204% of the RDA. Salmon is also a great source of omega-3 fatty acids, protein, vitamin D, selenium, and potassium.
• Tuna: Tuna is a popular and versatile fish that can be enjoyed fresh or canned. A 3-ounce (85-gram) serving of canned light tuna in water provides 2.5 mcg of vitamin B12, which is 104% of the RDA. Tuna is also high in protein, niacin, vitamin B6, and selenium.
• Beef: Beef is a good source of vitamin B12, especially lean cuts like sirloin and tenderloin. A 3-ounce (85-gram) serving of cooked beef provides 1.5 mcg of vitamin B12, which is 63% of the RDA. Beef is also high in protein, zinc, iron, and vitamin B6.
• Nonfat plain Greek yogurt: Yogurt is a fermented dairy product that contains beneficial probiotics, as well as vitamin B12. A 6-ounce (170-gram) container of nonfat plain Greek yogurt provides 1.3 mcg of vitamin B12, which is 54% of the RDA. Yogurt is also a good source of protein, calcium, and vitamin B2.
• Low-fat milk: Milk is another dairy product that is high in vitamin B12, as well as calcium, protein, and vitamin D. One cup (240 ml) of low-fat milk provides 1.2 mcg of vitamin B12, which is 50% of the RDA.
• Ham: Ham is a type of cured pork that can be eaten as a main dish or added to sandwiches, salads, and soups. A 3-ounce (85-gram) serving of cooked ham provides 0.6 mcg of vitamin B12, which is 25% of the RDA. Ham is also a good source of protein, thiamine, and zinc.
• Egg: Eggs are a complete protein source that also contain vitamin B12, especially in the yolk. One large egg provides 0.6 mcg of vitamin B12, which is 25% of the RDA. Eggs are also high in protein, choline, selenium, and vitamin D.
• Chicken breast: Chicken is a lean and versatile meat that can be prepared in many ways. A 3-ounce (85-gram) serving of cooked chicken breast provides 0.3 mcg of vitamin B12, which is 13% of the RDA. Chicken is also high in protein, niacin, phosphorus, and vitamin B6.
• Cheese: Cheese is a delicious and nutritious dairy product that can be eaten on its own or added to various dishes. Cheese is a good source of vitamin B12, as well as calcium, protein, and fat. The amount of vitamin B12 in cheese varies depending on the type and brand, but some of the highest sources are Swiss cheese (0.9 mcg per ounce or 28 grams), mozzarella cheese (0.6 mcg per ounce or 28 grams), and feta cheese (0.5 mcg per ounce or 28 grams).
• Crab: Crab is a type of shellfish that is low in fat and high in protein and vitamin B12. A 3-ounce (85-gram) serving of cooked crab provides 9.8 mcg of vitamin B12, which is 408% of the RDA. Crab is also a good source of zinc, copper, selenium, and vitamin B6.
• Fortified soy milk: Soy milk is a plant-based alternative to cow’s milk that is often fortified with vitamin B12 and other nutrients. One cup (240 ml) of fortified soy milk can provide 3 mcg of vitamin B12, which is 125% of the RDA. Soy milk is also a good source of protein, calcium, and vitamin D.
• Fortified tofu: Tofu is a soy-based product that can be used as a meat substitute or added to various dishes. Tofu is often fortified with vitamin B12 and other nutrients, especially calcium. Half a cup (126 grams) of fortified tofu can provide 2.4 mcg of vitamin B12, which is 100% of the RDA. Tofu is also a good source of protein, iron, and magnesium.

10 Best Vegetarian B12 Vitamin Sources

Vegetarians who do not eat any animal products need to get vitamin B12 from fortified foods or supplements. However, vegetarians who consume some animal products, such as eggs and dairy, can get some vitamin B12 from these sources.

Here are 10 of the best vegetarian sources of vitamin B12:

• Fortified cereals: As mentioned above, many breakfast cereals are fortified with vitamin B12, which can help vegetarians meet their needs. One cup (30 grams) of bran flakes cereal can provide 6 mcg of vitamin B12, which is 250% of the RDA.
• Fortified soy milk: Soy milk is a plant-based alternative to cow’s milk that is often fortified with vitamin B12 and other nutrients. One cup (240 ml) of fortified soy milk can provide 3 mcg of vitamin B12, which is 125% of the RDA.
• Fortified tofu: Tofu is a soy-based product that can be used as a meat substitute or added to various dishes. Tofu is often fortified with vitamin B12 and other nutrients, especially calcium. Half a cup (126 grams) of fortified tofu can provide 2.4 mcg of vitamin B12, which is 100% of the RDA.
• Nonfat plain Greek yogurt: Yogurt is a fermented dairy product that contains beneficial probiotics, as well as vitamin B12. A 6-ounce (170-gram) container of nonfat plain Greek yogurt provides 1.3 mcg of vitamin B12, which is 54% of the RDA.
• Low-fat milk: Milk is another dairy product that is high in vitamin B12, as well as calcium, protein, and vitamin D. One cup (240 ml) of low-fat milk provides 1.2 mcg of vitamin B12, which is 50% of the RDA.
• Cheese: Cheese is a delicious and nutritious dairy product that can be eaten on its own or added to various dishes. Cheese is a good source of vitamin B12, as well as calcium, protein, and fat. The amount of vitamin B12 in cheese varies depending on the type and brand, but some of the highest sources are Swiss cheese (0.9 mcg per ounce or 28 grams), mozzarella cheese (0.6 mcg per ounce or 28 grams), and feta cheese (0.5 mcg per ounce or 28 grams).
• Egg: Eggs are a complete protein source that also contain vitamin B12, especially in the yolk. One large egg provides 0.6 mcg of vitamin B12, which is 25% of the RDA. Eggs are also high in protein, choline, selenium, and vitamin D.
• Nutritional yeast: Nutritional yeast is a deactivated yeast that is often used as a vegan cheese substitute or a seasoning. It has a nutty and cheesy flavor and is usually fortified with vitamin B12 and other nutrients. Two tablespoons (16 grams) of nutritional yeast can provide 9.6 mcg of vitamin B12, which is 400% of the RDA. Nutritional yeast is also a good source of protein, fiber, and zinc.
• Tempeh: Tempeh is a fermented soy product that has a firm and chewy texture. It can be used as a meat alternative or added to various dishes. Tempeh is naturally rich in protein, fiber, iron, and calcium, and some brands are also fortified with vitamin B12. Half a cup (113 grams) of tempeh can provide 1.7 mcg of vitamin B12, which is 71% of the RDA.
• Miso: Miso is a fermented soy paste that is used to make soups, sauces, and dressings. It has a salty and savory flavor and is rich in probiotics, antioxidants, and phytochemicals. Miso may also contain some vitamin B12, depending on the type and fermentation process. One tablespoon (17 grams) of miso can provide 0.1 mcg of vitamin B12, which is 4% of the RDA.
• Nori: Nori is a type of edible seaweed that is commonly used to make sushi, wraps, and snacks. It has a mild and salty flavor and is rich in iodine, iron, and fiber. Nori may also contain some vitamin B12, depending on the source and processing method. One sheet (2.5 grams) of nori can provide 0.2 mcg of vitamin B12, which is 8% of the RDA.

  10 Top Vegan B12 Foods

  Vegans who do not eat any animal products need to get vitamin B12 from fortified foods or supplements. This is because vitamin B12 is only found naturally in animal products, and plant sources are either unreliable or insufficient.

  Here are 10 of the best vegan sources of vitamin B12:

  • Fortified cereals: As mentioned above, many breakfast cereals are fortified with vitamin B12, which can help vegans meet their needs. One cup (30 grams) of bran flakes cereal can provide 6 mcg of vitamin B12, which is 250% of the RDA.
  • Fortified soy milk: Soy milk is a plant-based alternative to cow’s milk that is often fortified with vitamin B12 and other nutrients. One cup (240 ml) of fortified soy milk can provide 3 mcg of vitamin B12, which is 125% of the RDA.
  • Fortified tofu: Tofu is a soy-based product that can be used as a meat substitute or added to various dishes. Tofu is often fortified with vitamin B12 and other nutrients, especially calcium. Half a cup (126 grams) of fortified tofu can provide 2.4 mcg of vitamin B12, which is 100% of the RDA.
  • Fortified plant-based meats: Plant-based meats are products that mimic the taste, texture, and appearance of animal meats, such as burgers, sausages, nuggets, and bacon. They are usually made from soy, wheat, or pea protein, and are often fortified with vitamin B12 and other nutrients. The amount of vitamin B12 in plant-based meats varies depending on the brand and product, but some examples are Beyond Meat burgers (2.5 mcg per patty or 113 grams), Gardein meatless meatballs (1.5 mcg per serving or 85 grams), and MorningStar Farms veggie bacon strips (0.6 mcg per serving or 16 grams).
  • Fortified nutritional yeast: Nutritional yeast is a deactivated yeast that is often used as a vegan cheese substitute or a seasoning. It has a nutty and cheesy flavor and is usually fortified with vitamin B12 and other nutrients. Two tablespoons (16 grams) of nutritional yeast can provide 9.6 mcg of vitamin B12, which is 400% of the RDA. Nutritional yeast is also a good source of protein, fiber, and zinc.
  • Fortified plant-based yogurts: Plant-based yogurts are products that mimic the taste, texture, and nutrition of dairy yogurts, but are made from plant sources, such as soy, almond, coconut, or oat. They are often fortified with vitamin B12 and other nutrients, such as calcium and vitamin D. The amount of vitamin B12 in plant-based yogurts varies depending on the brand and product, but some examples are Silk soy yogurt (1.5 mcg per 5.3-ounce or 150-gram container), Alpro almond yogurt (0.75 mcg per 5.3-ounce or 150-gram container), and Oatly oat yogurt (0.6 mcg per 5.3-ounce or 150-gram container).
  • Fortified plant-based cheeses: Plant-based cheeses are products that mimic the taste, texture, and function of dairy cheeses, but are made from plant sources, such as cashew, almond, soy, or tapioca. They are often fortified with vitamin B12 and other nutrients, such as calcium and vitamin D. The amount of vitamin B12 in plant-based cheeses varies depending on the brand and product, but some examples are Daiya cheddar style shreds (0.6 mcg per 1/4 cup or 28 grams), Violife mature cheddar slices (0.5 mcg per slice or 20 grams), and Follow Your Heart mozzarella style shreds (0.4 mcg per 1/4 cup or 28 grams).
  • Fortified energy bars: Energy bars are convenient snacks that provide a boost of energy and nutrition. They are usually made from nuts, seeds, fruits, grains, and other ingredients, and are often fortified with vitamin B12 and other nutrients. The amount of vitamin B12 in energy bars varies depending on the brand and product, but some examples are Clif bars (0.6 mcg per bar or 68 grams), Larabars (0.5 mcg per bar or 45 grams), and Kind bars (0.3 mcg per bar or 40 grams).
  • Fortified plant-based milks: Plant-based milks are products that mimic the taste, texture, and nutrition of cow’s milk, but are made from plant sources, such as almond, oat, rice, or hemp. They are often fortified with vitamin B12 and other nutrients, such as calcium and vitamin D. The amount of vitamin B12 in plant-based milks varies depending on the brand and product, but some examples are Almond Breeze almond milk (1.2 mcg per cup or 240 ml), Oatly oat milk (1.2 mcg per cup or 240 ml), and Rice Dream rice milk (0.6 mcg per cup or 240 ml).
  • Vitamin B12 supplements: Vitamin B12 supplements are products that provide vitamin B12 in the form of pills, capsules, liquids, sprays, or injections. They are the most reliable and effective way for vegans to meet their vitamin B12 needs, as they do not depend on the availability, quality, or absorption of fortified foods. The dosage and frequency of vitamin B12 supplements vary depending on the individual’s needs and preferences, but a general recommendation is to take 25 to 100 mcg of vitamin B12 per day, or 1,000 mcg of vitamin B12 twice per week.