Foods high in vitamin B12
Per 100 g, the foods highest in vitamin B12 on our list are beef liver (83 µg), mussels (24 µg) and mackerel (19 µg). Vitamin B12 is needed for red blood cells and nerves and is found almost only in animal foods, so vegans need fortified foods or a supplement. The daily value is 2.4 µg.
56 foods
| Food | ||||
|---|---|---|---|---|
| Beef liver | 83 µg | 71 µg (3 oz cooked) | 48 µg | 85 |
| Mussels | 24 µg | 20 µg (3 oz cooked) | 14 µg | 65 |
| Mackerel | 19 µg | 16 µg (3 oz cooked) | 7.3 µg | 35 |
| Oysters | 18 µg | 15 µg (6 medium) | 17 µg | 78 |
| Sardines | 8.9 µg | 8.2 µg (1 can, drained) | 4.3 µg | 58 |
| Corn flakes | 5.4 µg | 1.5 µg (1 cup) | 1.4 µg | 71 |
| Canned salmon | 4.4 µg | 3.7 µg (3 oz) | 3.4 µg | 53 |
| Trout | 4.1 µg | 2.9 µg (1 fillet) | 2.4 µg | 60 |
| Crab | 3.3 µg | 2.8 µg (3 oz cooked) | 4 µg | 70 |
| Salmon | 2.8 µg | 3.4 µg (1 fillet portion) | 1.4 µg | 40 |
| Ground beef | 2.8 µg | 2.4 µg (3 oz cooked) | 1.1 µg | 30 |
| Lamb | 2.6 µg | 2.2 µg (3 oz roasted) | 1.4 µg | 43 |
| Tuna | 2.5 µg | 3.6 µg (1 can, drained) | 3 µg | 62 |
| Lean ground beef | 2.5 µg | 2.1 µg (1 patty) | 1.4 µg | 45 |
| Mozzarella | 2.3 µg | 0.6 µg (1 oz) | 0.8 µg | 16 |
| Fresh tuna | 2.1 µg | 1.8 µg (3 oz raw) | 1.9 µg | 67 |
| Tilapia | 1.9 µg | 1.6 µg (1 fillet) | 1.5 µg | 61 |
| Feta cheese | 1.7 µg | 0.5 µg (1 oz) | 0.6 µg | 9 |
| Sirloin steak | 1.7 µg | 1.4 µg (3 oz cooked) | 0.9 µg | 49 |
| Salami | 1.5 µg | 0.4 µg (1 oz) | 0.5 µg | 6 |
| Ground turkey | 1.3 µg | 1.1 µg (3 oz cooked) | 0.7 µg | 39 |
| Parmesan cheese | 1.2 µg | 0.1 µg (2 tbsp grated) | 0.3 µg | 27 |
| Veal | 1.2 µg | 1 µg (3 oz cooked) | 0.6 µg | 51 |
| Cheddar cheese | 1.1 µg | 0.3 µg (1 slice) | 0.3 µg | 15 |
| Bacon | 1.1 µg | 0.3 µg (3 slices) | 0.2 µg | 11 |
| Cod | 1.1 µg | 1.9 µg (1 fillet) | 1 µg | 67 |
| Döner kebab | 1 µg | 3.2 µg (1 pita or wrap) | 0.5 µg | 23 |
| Hot dog | 1 µg | 0.5 µg (1 frank) | 0.3 µg | 6 |
| Eggs | 0.9 µg | 0.4 µg (1 large egg) | 0.6 µg | 41 |
| Hamburger | 0.9 µg | 0.8 µg (1 single hamburger) | 0.3 µg | 19 |
| Cheese pizza | 0.8 µg | 0.8 µg (1 slice) | 0.3 µg | 20 |
| Greek yogurt | 0.8 µg | 1.3 µg (1 container) | 1.3 µg | 60 |
| Whole milk Greek yogurt | 0.8 µg | 1.3 µg (1 container) | 0.8 µg | 26 |
| Milk chocolate | 0.8 µg | 0.3 µg (1 bar) | 0.1 µg | 5 |
| Lahmacun | 0.6 µg | 1 µg (1 lahmacun) | 0.3 µg | 26 |
| Pork tenderloin | 0.6 µg | 0.5 µg (3 oz roasted) | 0.4 µg | 54 |
| Pork chop | 0.5 µg | 0.8 µg (1 chop) | 0.3 µg | 41 |
| Skim milk | 0.5 µg | 1.2 µg (1 cup) | 1.5 µg | 75 |
| Cottage cheese | 0.5 µg | 0.5 µg (1/2 cup) | 0.6 µg | 37 |
| Milk | 0.5 µg | 1.1 µg (1 cup) | 0.7 µg | 32 |
| Pork sausage | 0.4 µg | 0.2 µg (2 links) | 0.1 µg | 7 |
| Chicken thigh | 0.4 µg | 0.2 µg (1 thigh, meat only) | 0.2 µg | 38 |
| Ham | 0.4 µg | 0.2 µg (2 slices) | 0.3 µg | 22 |
| Duck | 0.4 µg | 0.3 µg (3 oz, meat only) | 0.2 µg | 36 |
| Turkey breast | 0.4 µg | 0.3 µg (3 oz roasted) | 0.3 µg | 55 |
| Vanilla ice cream | 0.4 µg | 0.3 µg (1/2 cup) | 0.2 µg | 8 |
| Plain yogurt | 0.4 µg | 0.9 µg (1 cup) | 0.6 µg | 30 |
| Chicken wings | 0.3 µg | 0.4 µg (3 wings) | 0.1 µg | 24 |
| Chicken breast | 0.3 µg | 0.4 µg (1 portion) | 0.2 µg | 53 |
| Menemen | 0.3 µg | 0.9 µg (1 serving) | 0.3 µg | 65 |
| Kefir | 0.3 µg | 0.7 µg (1 cup) | 0.7 µg | 76 |
| Dark chocolate | 0.3 µg | <0.1 µg (2 squares) | <0.1 µg | 14 |
| Chocolate hazelnut spread | 0.3 µg | <0.1 µg (2 tbsp) | <0.1 µg | 4 |
| Instant ramen | 0.3 µg | 0.2 µg (1 package) | <0.1 µg | 10 |
| Ayran | 0.3 µg | 0.6 µg (1 glass) | 0.6 µg | 18 |
| Mac and cheese | 0.2 µg | 0.3 µg (1 cup) | <0.1 µg | 13 |
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Source: USDA FoodData Central. Last updated .