Best Foods High in Vitamin B12
Vitamin B12 is an essential nutrient that supports healthy nerve cells, red blood cells, and DNA production. Eating a variety of B12-rich foods can help you meet your daily nutritional needs.
The best natural sources of vitamin B12 are mainly animal foods such as seafood, meat, poultry, eggs, milk, and dairy products. Some foods such as breakfast cereals and nutritional yeast are also fortified with vitamin B12 and can be useful sources.
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Top Foods High in Vitamin B12
1. Beef Liver
Beef liver is one of the richest dietary sources of vitamin B12. A 3-ounce serving of cooked beef liver contains about 70.7 mcg of vitamin B12.
About 70.7 mcg / 3 oz2. Clams
Cooked clams are exceptionally rich in vitamin B12. A 3-ounce serving provides approximately 17 mcg.
About 17 mcg / 3 oz3. Oysters
Oysters provide a concentrated source of vitamin B12 along with other nutrients. Three ounces of cooked oysters provide about 14.9 mcg.
About 14.9 mcg / 3 oz4. Salmon
Salmon is a nutritious fish that provides vitamin B12 as well as protein and healthy fats. Three ounces of cooked Atlantic salmon contain about 2.6 mcg of vitamin B12.
About 2.6 mcg / 3 oz5. Canned Tuna
Light tuna canned in water is another convenient source of vitamin B12. Three ounces provide approximately 2.5 mcg.
About 2.5 mcg / 3 oz6. Beef
Beef can contribute a substantial amount of vitamin B12 to the diet. Three ounces of cooked ground beef provide about 2.4 mcg.
About 2.4 mcg / 3 oz7. Milk
Milk is an accessible source of vitamin B12. One cup of 2% milk contains approximately 1.3 mcg.
About 1.3 mcg / cup8. Yogurt
Plain yogurt can add vitamin B12 to the diet while also providing protein and other nutrients. A 6-ounce container of fat-free plain yogurt contains about 1.0 mcg.
About 1.0 mcg / 6 oz9. Eggs
Eggs contain vitamin B12 and can be an easy addition to breakfast or other meals. One large cooked egg contains about 0.5 mcg.
About 0.5 mcg / large egg10. Fortified Breakfast Cereals
Some breakfast cereals have vitamin B12 added during processing. The amount varies by product, so check the Nutrition Facts label.
Amount varies by product11. Fortified Nutritional Yeast
Fortified nutritional yeast can provide substantial amounts of vitamin B12 and may be particularly useful for people who avoid animal foods. Always check the product label.
Check product label12. Turkey
Turkey provides vitamin B12 along with protein. Three ounces of roasted turkey breast contain approximately 0.3 mcg.
About 0.3 mcg / 3 ozVitamin B12 Food Comparison
| Food | Serving | Vitamin B12 |
|---|---|---|
| Beef liver | 3 oz cooked | 70.7 mcg |
| Clams | 3 oz cooked | 17 mcg |
| Oysters | 3 oz cooked | 14.9 mcg |
| Salmon | 3 oz cooked | 2.6 mcg |
| Light tuna | 3 oz canned | 2.5 mcg |
| Ground beef | 3 oz cooked | 2.4 mcg |
| Milk | 1 cup | 1.3 mcg |
| Plain yogurt | 6 oz | 1.0 mcg |
| Egg | 1 large | 0.5 mcg |
| Turkey breast | 3 oz cooked | 0.3 mcg |
The values above are representative amounts from the NIH Office of Dietary Supplements. Actual nutrient content can vary depending on preparation, brand, serving size, and food source.
How Much Vitamin B12 Do You Need?
For most adults, the recommended daily amount of vitamin B12 is 2.4 micrograms (mcg). Pregnant women need about 2.6 mcg per day, while breastfeeding women need about 2.8 mcg per day.
Because several foods provide significant amounts of B12, a varied diet can make it possible to meet daily needs. However, individual nutritional requirements can differ.
Best Vitamin B12 Foods for Different Diets
For Seafood Lovers
Fish and shellfish can be excellent sources of vitamin B12. Salmon, tuna, clams, and oysters are examples of foods that can provide meaningful amounts.
For Meat Eaters
Beef, beef liver, turkey, and other meats can contribute vitamin B12. Liver is particularly concentrated in this nutrient.
For People Who Eat Eggs and Dairy
Eggs, milk, yogurt, and cheese provide smaller but useful amounts of vitamin B12. Including several of these foods throughout the diet can help increase overall intake.
For Vegetarians and Vegans
Plant foods do not naturally provide reliable vitamin B12. Fortified foods, including some breakfast cereals and nutritional yeast, can provide B12 when the vitamin has been added. Always check the nutrition label.
Tips for Getting More Vitamin B12 From Food
- Include a variety of B12-containing foods in your diet.
- Choose fish, poultry, or lean meat as appropriate for your dietary pattern.
- Include eggs, milk, yogurt, or other dairy foods if you consume them.
- Check labels on fortified cereals and nutritional yeast.
- Do not assume that a plant-based food contains B12 unless it is fortified.
- Pay attention to serving sizes when comparing vitamin B12 content.
Vitamin B12 and a Healthy Diet
Vitamin B12 is important for normal blood and nerve-cell health and for DNA production. It is one part of an overall balanced diet that should also include vegetables, fruits, whole grains, healthy protein sources, and other essential nutrients.
If you are interested in related nutrition topics, explore more articles on TheScienceOnline.
Frequently Asked Questions
Which food contains the most vitamin B12?
Among the foods listed by the NIH, cooked beef liver is exceptionally rich in vitamin B12, providing about 70.7 mcg in a 3-ounce serving.
Are eggs high in vitamin B12?
Eggs contain vitamin B12, but they are less concentrated than foods such as liver and shellfish. One large cooked egg provides about 0.5 mcg.
Does milk contain vitamin B12?
Yes. One cup of 2% milk contains approximately 1.3 mcg of vitamin B12.
Can plant foods provide vitamin B12?
Plant foods do not naturally contain reliable amounts of vitamin B12. However, some plant-based products are fortified with vitamin B12.
What is a good vitamin B12 food for vegans?
Fortified foods such as certain breakfast cereals and fortified nutritional yeast can provide vitamin B12. Check the product label to confirm that B12 has been added.
