Many assume vitamin B12 only matters for energy. It actually builds the red blood cells that carry oxygen throughout your body and protects the nerves that send signals to your brain and muscles. Adults need 2.4 micrograms daily.
Animal products dominate this ranking because B12 comes from bacteria, not animals themselves. Livestock accumulate it through feed and soil. The ranking shows you where B12 concentrates, but not how your body absorbs it; some forms are easier to use than others.
Without animal foods, you have three routes: fortified plant-based products like cereals and plant milks (check the label for added B12), certain fermented foods like tempeh and miso, or a supplement. Fortified foods and supplements are the reliable options; relying on fermented foods alone leaves gaps in most diets.
FDA daily value: 2.4 mcg
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Showing 501–550 of 754 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Cookies, vanilla wafers, lower fat | Baked Products | 0.13 mcg | 5% |
| 502 | Bread, roll, Mexican, bollilo | Baked Products | 0.13 mcg | 5% |
| 503 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.13 mcg | 5% |
| 504 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.13 mcg | 5% |
| 505 | Infant formula, PBM PRODUCTS, store brand, ready-to-feed | Baby Foods | 0.13 mcg | 5% |
| 506 | Sherbet, orange | Sweets | 0.13 mcg | 5% |
| 507 | Pie, pecan, commercially prepared | Baked Products | 0.12 mcg | 5% |
| 508 | Pie, lemon meringue, prepared from recipe | Baked Products | 0.12 mcg | 5% |
| 509 | Pie, coconut creme, commercially prepared | Baked Products | 0.12 mcg | 5% |
| 510 | Pie, chocolate creme, commercially prepared | Baked Products | 0.12 mcg | 5% |
| 511 | Mayonnaise, reduced fat, with olive oil | Fats and Oils | 0.12 mcg | 5% |
| 512 | Salad dressing, mayonnaise, regular | Fats and Oils | 0.12 mcg | 5% |
| 513 | Salad dressing, russian dressing, low calorie | Fats and Oils | 0.12 mcg | 5% |
| 514 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 0.12 mcg | 5% |
| 515 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 0.12 mcg | 5% |
| 516 | Cake, yellow, light, dry mix | Baked Products | 0.11 mcg | 5% |
| 517 | Margarine-like, vegetable oil spread, fat free, liquid, with salt | Fats and Oils | 0.11 mcg | 5% |
| 518 | Fast foods, miniature cinnamon rolls | Fast Foods | 0.11 mcg | 5% |
| 519 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.11 mcg | 5% |
| 520 | Candies, toffee, prepared-from-recipe | Sweets | 0.11 mcg | 5% |
| 521 | Candies, REESE'S PIECES Candy | Sweets | 0.11 mcg | 5% |
| 522 | Bread, pan dulce, sweet yeast bread | Baked Products | 0.11 mcg | 5% |
| 523 | Cake, yellow, unenriched, dry mix | Baked Products | 0.10 mcg | 4% |
| 524 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 0.10 mcg | 4% |
| 525 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 0.10 mcg | 4% |
| 526 | Cookies, graham crackers, chocolate-coated | Baked Products | 0.10 mcg | 4% |
| 527 | Cake, yellow, enriched, dry mix | Baked Products | 0.10 mcg | 4% |
| 528 | Bread, reduced-calorie, oatmeal | Baked Products | 0.10 mcg | 4% |
| 529 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 0.10 mcg | 4% |
| 530 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 0.10 mcg | 4% |
| 531 | Pancakes, plain, reduced fat | Baked Products | 0.10 mcg | 4% |
| 532 | Margarine, regular, 80% fat, composite, stick, without salt | Fats and Oils | 0.10 mcg | 4% |
| 533 | Danish pastry, cinnamon, unenriched | Baked Products | 0.10 mcg | 4% |
| 534 | Danish pastry, cinnamon, enriched | Baked Products | 0.10 mcg | 4% |
| 535 | Margarine, regular, 80% fat, composite, stick, with salt | Fats and Oils | 0.10 mcg | 4% |
| 536 | Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D | Fats and Oils | 0.10 mcg | 4% |
| 537 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 0.10 mcg | 4% |
| 538 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 0.10 mcg | 4% |
| 539 | Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D | Fats and Oils | 0.10 mcg | 4% |
| 540 | Margarine, regular, hard, soybean (hydrogenated) | Fats and Oils | 0.10 mcg | 4% |
| 541 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.10 mcg | 4% |
| 542 | ON THE BORDER, refried beans | Restaurant Foods | 0.10 mcg | 4% |
| 543 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 0.10 mcg | 4% |
| 544 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.10 mcg | 4% |
| 545 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 0.10 mcg | 4% |
| 546 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 0.10 mcg | 4% |
| 547 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 0.09 mcg | 4% |
| 548 | Danish pastry, raspberry, unenriched | Baked Products | 0.09 mcg | 4% |
| 549 | Muffins, corn, commercially prepared | Baked Products | 0.09 mcg | 4% |
| 550 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 0.09 mcg | 4% |
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