Food List
Vitamin B12 Foods
Vitamin B12 keeps your nerves and blood cells healthy and supports energy and brain function. It is found almost only in animal foods, which makes it a key nutrient to plan for if you eat little or no meat. This list ranks foods by B12 content.
| Food | Vitamin B12 | Per 100 g | Per serving |
|---|---|---|---|
| Clams Fish & seafood | 49 mcg | 86 kcal P 15 · C 3 · F 1 | 100 g (3.5 oz) 86 kcal · P 15 1 portion |
| Octopus Fish & seafood | 20 mcg | 82 kcal P 15 · C 2.2 · F 1 | 100 g (3.5 oz) 82 kcal · P 15 1 portion |
| Chicken liver Meat & poultry | 16.6 mcg | 119 kcal P 17 · C 0.7 · F 4.8 | 100 g (3.5 oz) 119 kcal · P 17 1 portion |
| Oysters Fish & seafood | 16 mcg | 81 kcal P 9 · C 5 · F 2.3 | 100 g (3.5 oz) 81 kcal · P 9 1 portion |
| Herring Fish & seafood | 13.7 mcg | 158 kcal P 18 · C 0 · F 9 | 120 g (4.2 oz) 190 kcal · P 21.6 1 fillet |
| Mussels Fish & seafood | 12 mcg | 86 kcal P 12 · C 3.7 · F 2.2 | 100 g (3.5 oz) 86 kcal · P 12 1 portion |
| Crab Fish & seafood | 9.8 mcg | 97 kcal P 19 · C 0 · F 1.5 | 100 g (3.5 oz) 97 kcal · P 19 1 portion |
| Tuna steak (fresh) Fish & seafood | 9.4 mcg | 144 kcal P 23 · C 0 · F 5 | 150 g (5.3 oz) 216 kcal · P 34.5 1 steak |
| Sardines (canned) Fish & seafood | 8.9 mcg | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Mackerel Fish & seafood | 8.7 mcg | 205 kcal P 19 · C 0 · F 14 | 120 g (4.2 oz) 246 kcal · P 22.8 1 fillet |
| Trout Fish & seafood | 7.8 mcg | 141 kcal P 20 · C 0 · F 6 | 130 g (4.6 oz) 183 kcal · P 26 1 fillet |
| Rabbit Meat & poultry | 7.2 mcg | 173 kcal P 33 · C 0 · F 3.5 | 120 g (4.2 oz) 208 kcal · P 39.6 1 portion |
| Sea bass Fish & seafood | 3.8 mcg | 97 kcal P 18 · C 0 · F 2 | 130 g (4.6 oz) 126 kcal · P 23.4 1 fillet |
| Smoked salmon Fish & seafood | 3.3 mcg | 117 kcal P 18 · C 0 · F 4.3 | 56 g (2 oz) 66 kcal · P 10.1 1 portion |
| Salmon Fish & seafood | 3.2 mcg | 208 kcal P 20 · C 0 · F 13 | 150 g (5.3 oz) 312 kcal · P 30 1 fillet |
| Pollock Fish & seafood | 3.2 mcg | 92 kcal P 20 · C 0 · F 1 | 130 g (4.6 oz) 120 kcal · P 26 1 fillet |
| Lamb (lean) Meat & poultry | 2.6 mcg | 206 kcal P 25 · C 0 · F 11 | 120 g (4.2 oz) 247 kcal · P 30 1 portion |
| Venison Meat & poultry | 2.5 mcg | 158 kcal P 30 · C 0 · F 3.2 | 120 g (4.2 oz) 190 kcal · P 36 1 portion |
| Lean ground beef (5% fat) Meat & poultry | 2.4 mcg | 137 kcal P 21 · C 0 · F 5 | 125 g (4.4 oz) 171 kcal · P 26.3 1 portion |
| Bison (lean) Meat & poultry | 2.4 mcg | 146 kcal P 28 · C 0 · F 3 | 125 g (4.4 oz) 183 kcal · P 35 1 portion |
| Mozzarella Eggs & dairy | 2.3 mcg | 280 kcal P 22 · C 2.2 · F 17 | 50 g (1.8 oz) 140 kcal · P 11 1 portion |
| Tuna (canned in water) Fish & seafood | 2.2 mcg | 116 kcal P 26 · C 0 · F 1 | 145 g (5.1 oz) 168 kcal · P 37.7 1 tin |
| Feta Eggs & dairy | 1.7 mcg | 264 kcal P 14 · C 4 · F 21 | 50 g (1.8 oz) 132 kcal · P 7 1 portion |
| Tilapia Fish & seafood | 1.6 mcg | 96 kcal P 20 · C 0 · F 1.7 | 130 g (4.6 oz) 125 kcal · P 26 1 fillet |
| Beef jerky Meat & poultry | 1.6 mcg | 410 kcal P 33 · C 11 · F 26 · Fib 1.8 | 28 g (1 oz) 115 kcal · P 9.2 1 portion |
| Lean beef (sirloin) Meat & poultry | 1.5 mcg | 183 kcal P 27 · C 0 · F 8 | 150 g (5.3 oz) 275 kcal · P 40.5 1 steak |
| Prawns / shrimp Fish & seafood | 1.5 mcg | 99 kcal P 24 · C 0.2 · F 0.3 | 100 g (3.5 oz) 99 kcal · P 24 1 portion |
| Scallops Fish & seafood | 1.5 mcg | 88 kcal P 17 · C 2.4 · F 0.8 | 100 g (3.5 oz) 88 kcal · P 17 1 portion |
| Halloumi Eggs & dairy | 1.5 mcg | 321 kcal P 22 · C 2.2 · F 25 | 60 g (2.1 oz) 193 kcal · P 13.2 1 portion |
| Edam cheese Eggs & dairy | 1.5 mcg | 357 kcal P 25 · C 1.4 · F 28 | 30 g (1.1 oz) 107 kcal · P 7.5 1 slice |
| Veal (lean) Meat & poultry | 1.4 mcg | 172 kcal P 31 · C 0 · F 5 | 120 g (4.2 oz) 206 kcal · P 37.2 1 portion |
| Squid Fish & seafood | 1.3 mcg | 92 kcal P 16 · C 3 · F 1.4 | 100 g (3.5 oz) 92 kcal · P 16 1 portion |
| Haddock Fish & seafood | 1.2 mcg | 90 kcal P 20 · C 0 · F 0.6 | 150 g (5.3 oz) 135 kcal · P 30 1 fillet |
| Halibut Fish & seafood | 1.2 mcg | 111 kcal P 23 · C 0 · F 2.3 | 150 g (5.3 oz) 167 kcal · P 34.5 1 fillet |
| Parmesan Eggs & dairy | 1.2 mcg | 392 kcal P 36 · C 3.2 · F 26 | 30 g (1.1 oz) 118 kcal · P 10.8 1 grated |
| Soy milk Legumes | 1.2 mcg | 54 kcal P 3.3 · C 6 · F 1.8 · Fib 0.6 | 240 g (8.5 oz) 130 kcal · P 7.9 1 glass |
| Cheddar cheese Eggs & dairy | 1.1 mcg | 402 kcal P 25 · C 1.3 · F 33 | 30 g (1.1 oz) 121 kcal · P 7.5 1 slice |
| Goat meat Meat & poultry | 1.1 mcg | 143 kcal P 27 · C 0 · F 3 | 120 g (4.2 oz) 172 kcal · P 32.4 1 portion |
| Whey protein powder Eggs & dairy | 1 mcg | 354 kcal P 80 · C 8 · F 6 | 30 g (1.1 oz) 106 kcal · P 24 1 scoop |
| Turkey mince (lean) Meat & poultry | 0.9 mcg | 150 kcal P 27 · C 0 · F 4 | 125 g (4.4 oz) 188 kcal · P 33.8 1 portion |
| Cod Fish & seafood | 0.9 mcg | 82 kcal P 18 · C 0 · F 0.7 | 150 g (5.3 oz) 123 kcal · P 27 1 fillet |
| Eggs Eggs & dairy | 0.9 mcg | 143 kcal P 13 · C 1.1 · F 9.5 | 100 g (3.5 oz) 143 kcal · P 13 1 2 large |
| Anchovies (canned) Fish & seafood | 0.9 mcg | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Pork loin chop Meat & poultry | 0.6 mcg | 209 kcal P 26 · C 0 · F 11 | 120 g (4.2 oz) 251 kcal · P 31.2 1 chop |
| Ham (lean) Meat & poultry | 0.6 mcg | 145 kcal P 21 · C 1.5 · F 6 | 80 g (2.8 oz) 116 kcal · P 16.8 1 slices |
| Greek yogurt (full-fat) Eggs & dairy | 0.6 mcg | 97 kcal P 9 · C 4 · F 5 | 200 g (7.1 oz) 194 kcal · P 18 1 tub |
| Skyr Eggs & dairy | 0.6 mcg | 63 kcal P 11 · C 4 · F 0.2 | 150 g (5.3 oz) 95 kcal · P 16.5 1 tub |
| Kombucha Eggs & dairy | 0.6 mcg | 14 kcal P 0 · C 3.5 · F 0 | 240 g (8.5 oz) 34 kcal · P 0 1 glass |
| Chicken thigh (skinless) Meat & poultry | 0.5 mcg | 209 kcal P 26 · C 0 · F 11 | 110 g (3.9 oz) 230 kcal · P 28.6 1 thigh |
| Pork tenderloin Meat & poultry | 0.5 mcg | 143 kcal P 26 · C 0 · F 4 | 120 g (4.2 oz) 172 kcal · P 31.2 1 fillet |
| Greek yogurt (0% fat) Eggs & dairy | 0.5 mcg | 59 kcal P 10 · C 3.6 · F 0.4 | 200 g (7.1 oz) 118 kcal · P 20 1 tub |
| Milk (semi-skimmed) Eggs & dairy | 0.5 mcg | 50 kcal P 3.4 · C 4.8 · F 1.8 | 250 g (8.8 oz) 125 kcal · P 8.5 1 glass |
| Quark Eggs & dairy | 0.5 mcg | 67 kcal P 12 · C 4 · F 0.2 | 150 g (5.3 oz) 101 kcal · P 18 1 portion |
| Oat milk (unsweetened) Eggs & dairy | 0.5 mcg | 43 kcal P 1.3 · C 6.7 · F 1.5 · Fib 0.8 | 240 g (8.5 oz) 103 kcal · P 3.1 1 cup |
| Almond milk (unsweetened) Eggs & dairy | 0.5 mcg | 15 kcal P 0.6 · C 0.6 · F 1.2 · Fib 0.3 | 240 g (8.5 oz) 36 kcal · P 1.4 1 cup |
| Soy milk (unsweetened) Eggs & dairy | 0.5 mcg | 43 kcal P 3.3 · C 1.8 · F 1.8 · Fib 0.6 | 240 g (8.5 oz) 103 kcal · P 7.9 1 cup |
Clams, liver and oysters are exceptionally rich, followed by oily fish, red meat, dairy and eggs. B12 is found almost exclusively in animal foods, so vegans need fortified foods or a supplement to meet their needs reliably.
Frequently asked questions
What foods are highest in vitamin B12?
Clams and liver are the richest sources by far, followed by oysters, mussels, oily fish like mackerel and sardines, red meat, and dairy. Eggs provide smaller amounts. Most people who eat animal foods get enough easily.
How do vegans get vitamin B12?
Vitamin B12 is found almost only in animal foods, so vegans need fortified foods such as plant milks, nutritional yeast and breakfast cereals, or a B12 supplement. A supplement is the most reliable way to avoid deficiency on a fully plant-based diet.
What does vitamin B12 do?
B12 helps keep your nerves and red blood cells healthy, supports energy production and brain function, and works with folate to make DNA. A deficiency can cause tiredness, weakness and nerve problems over time.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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