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Foods High in Vitamin B12

50 whole foods ranked by how much Vitamin B12 a typical serving delivers, shown as a percentage of the 2.4 mcg daily value (≥10% per serving = a good source). Myelin synthesis, red blood cell production, methylation cycle.

What Vitamin B12 does in the body →
  1. 1
    Mackerel
    Seafood
    673% DV
    16.2 mcg / 85 g
    90
  2. 2
    Crab
    Seafood
    346% DV
    8.3 mcg / 85 g
    78
  3. 3
    Sardines
    Seafood
    315% DV
    7.6 mcg / 85 g
    88
  4. 4
    Steelhead Trout
    Seafood
    205% DV
    4.9 mcg / 85 g
    97
  5. 5
    Salmon
    Seafood
    196% DV
    4.7 mcg / 85 g
    93
  6. 6
    Pollock
    Seafood
    128% DV
    3.1 mcg / 85 g
    82
  7. 7
    Catfish
    Seafood
    101% DV
    2.4 mcg / 85 g
    90
  8. 8
    Lamb
    Meat
    96% DV
    2.3 mcg / 85 g
    72
  9. 9
    Oaxaca
    Dairy
    96% DV
    2.3 mcg / 100 g
    61
  10. 10
    Egg Yolk
    Eggs
    81% DV
    2 mcg / 100 g
    78
  11. 11
    Seaweed
    Vegetable
    80% DV
    1.9 mcg / 85 g
    91
  12. 12
    Liquid Egg Yolk (Plain
    Dairy
    79% DV
    1.9 mcg / 100 g
    78
  13. 13
    Tuna
    Seafood
    78% DV
    1.9 mcg / 85 g
    82
  14. 14
    Veal
    Meat
    74% DV
    1.8 mcg / 85 g
    78
  15. 15
    Bratwurst
    Meat
    73% DV
    1.7 mcg / 85 g
    56
  16. 16
    Roast Beef
    Meat
    72% DV
    1.7 mcg / 85 g
    79
  17. 17
    Yogurt
    Dairy
    71% DV
    1.7 mcg / 245 g
    81
  18. 18
    Bison
    Meat
    69% DV
    1.6 mcg / 85 g
    83
  19. 19
    Tilapia
    Seafood
    66% DV
    1.6 mcg / 85 g
    81
  20. 20
    Beef Sirloin
    Meat
    64% DV
    1.5 mcg / 85 g
    81
  21. 21
    Beef
    Meat
    63% DV
    1.5 mcg / 85 g
    72
  22. 22
    Haddock
    Seafood
    57% DV
    1.4 mcg / 85 g
    81
  23. 23
    Ground Turkey
    Meat
    53% DV
    1.3 mcg / 85 g
    83
  24. 24
    Shrimp
    Seafood
    46% DV
    1.1 mcg / 85 g
    81
  25. 25
    Cod
    Seafood
    43% DV
    1 mcg / 85 g
    81
  26. 26
    Turkey
    Meat
    43% DV
    1 mcg / 85 g
    80
  27. 27
    Fresco (Solid)
    Dairy
    38% DV
    0.9 mcg / 100 g
    58
  28. 28
    Liquid Whole Egg (Plain
    Dairy
    37% DV
    0.9 mcg / 100 g
    78
  29. 29
    Milk
    Dairy
    36% DV
    0.9 mcg / 240 g
    64
  30. 30
    Egg
    Eggs
    32% DV
    0.8 mcg / 100 g
    79
  31. 31
    Kefir
    Dairy
    32% DV
    0.8 mcg / 245 g
    77
  32. 32
    Mozzarella Cheese
    Dairy
    28% DV
    0.7 mcg / 30 g
    64
  33. 33
    Kielbasa
    Meat
    26% DV
    0.6 mcg / 85 g
    52
  34. 34
    Anchovy
    Seafood
    21% DV
    0.5 mcg / 85 g
    95
  35. 35
    Swiss Cheese Slice
    Dairy
    20% DV
    0.5 mcg / 30 g
    64
  36. 36
    Pork Loin
    Meat
    19% DV
    0.5 mcg / 85 g
    80
  37. 37
    Pork
    Meat
    19% DV
    0.5 mcg / 85 g
    72
  38. 38
    Cheese
    Dairy
    18% DV
    0.4 mcg / 30 g
    73
  39. 39
    Provolone Cheese
    Dairy
    18% DV
    0.4 mcg / 30 g
    63
  40. 40
    Goose
    Meat
    17% DV
    0.4 mcg / 85 g
    81
  41. 41
    Cotija (Solid)
    Dairy
    16% DV
    0.4 mcg / 30 g
    58
  42. 42
    Parmesan
    Dairy
    15% DV
    0.4 mcg / 30 g
    68
  43. 43
    Parmesan Cheese
    Dairy
    15% DV
    0.4 mcg / 30 g
    68
  44. 44
    Dry White Cheese
    Dairy
    15% DV
    0.4 mcg / 30 g
    59
  45. 45
    Ham
    Meat
    13% DV
    0.3 mcg / 85 g
    63
  46. 46
    Mozzarella
    Dairy
    12% DV
    0.3 mcg / 30 g
    61
  47. 47
    Cheddar Cheese
    Dairy
    10% DV
    0.2 mcg / 30 g
    70
  48. 48
    Poultry
    Meat
    10% DV
    0.2 mcg / 85 g
    65
  49. 49
    Monterey Jack Cheese
    Dairy
    10% DV
    0.2 mcg / 30 g
    61
  50. 50
    Cheese; American
    Dairy
    10% DV
    0.2 mcg / 30 g
    53
Keep exploring:All nutrients →·Whole-foods catalog →·Vitamin B12 reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 2.4 mcg daily value. Educational reference, not medical advice.