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 701–750 of 1,217 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 701 | Cookie, brownie, homemade | Baked Products | 0.16 mcg | 7% | CNF |
| 702 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 0.16 mcg | 7% | CNF |
| 703 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 0.16 mcg | 7% | CNF |
| 704 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 0.15 mcg | 6% | USDA_SR |
| 705 | Cookies, sugar wafer, chocolate-covered | Baked Products | 0.15 mcg | 6% | USDA_SR |
| 706 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 0.15 mcg | 6% | USDA_SR |
| 707 | Puddings, vanilla, ready-to-eat | Sweets | 0.15 mcg | 6% | USDA_SR |
| 708 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 0.15 mcg | 6% | USDA_SR |
| 709 | Puddings, rice, ready-to-eat | Sweets | 0.15 mcg | 6% | USDA_SR |
| 710 | Bread, potato | Baked Products | 0.15 mcg | 6% | USDA_SR |
| 711 | Bread, potato | Baked Products | 0.15 mcg | 6% | CNF |
| 712 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.15 mcg | 6% | CNF |
| 713 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 0.15 mcg | 6% | CNF |
| 714 | Dessert, pudding, vanilla, ready to eat | Sweets | 0.15 mcg | 6% | CNF |
| 715 | Dessert, pudding, rice, ready to eat | Sweets | 0.15 mcg | 6% | CNF |
| 716 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 0.15 mcg | 6% | CNF |
| 717 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 0.14 mcg | 6% | USDA_SR |
| 718 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.14 mcg | 6% | USDA_SR |
| 719 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 0.14 mcg | 6% | USDA_SR |
| 720 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 0.14 mcg | 6% | USDA_SR |
| 721 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 0.14 mcg | 6% | USDA_SR |
| 722 | Croutons, seasoned | Baked Products | 0.14 mcg | 6% | USDA_SR |
| 723 | Tempeh, cooked | Legumes and Legume Products | 0.14 mcg | 6% | USDA_SR |
| 724 | Salad dressing, french dressing, commercial, regular | Fats and Oils | 0.14 mcg | 6% | USDA_SR |
| 725 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 0.14 mcg | 6% | USDA_SR |
| 726 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 0.14 mcg | 6% | USDA_SR |
| 727 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 0.14 mcg | 6% | USDA_SR |
| 728 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 0.14 mcg | 6% | USDA_SR |
| 729 | Crackers, wheat, reduced fat | Baked Products | 0.14 mcg | 6% | USDA_SR |
| 730 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 0.14 mcg | 6% | CNF |
| 731 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.14 mcg | 6% | CNF |
| 732 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 0.14 mcg | 6% | CNF |
| 733 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 0.14 mcg | 6% | CNF |
| 734 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 0.14 mcg | 6% | CNF |
| 735 | Croutons, seasoned | Baked Products | 0.14 mcg | 6% | CNF |
| 736 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.14 mcg | 6% | CNF |
| 737 | Salad dressing, french, commercial, regular | Fats and Oils | 0.14 mcg | 6% | CNF |
| 738 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 0.13 mcg | 6% | CNF |
| 739 | Cookies, vanilla wafers, lower fat | Baked Products | 0.13 mcg | 5% | USDA_SR |
| 740 | Bread, roll, Mexican, bollilo | Baked Products | 0.13 mcg | 5% | USDA_SR |
| 741 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.13 mcg | 5% | USDA_SR |
| 742 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.13 mcg | 5% | USDA_SR |
| 743 | Infant formula, PBM PRODUCTS, store brand, ready-to-feed | Baby Foods | 0.13 mcg | 5% | USDA_SR |
| 744 | Sherbet, orange | Sweets | 0.13 mcg | 5% | USDA_SR |
| 745 | Dessert, frozen, sherbet, orange | Sweets | 0.13 mcg | 5% | CNF |
| 746 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.13 mcg | 5% | CNF |
| 747 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 0.13 mcg | 5% | CNF |
| 748 | Pie, pecan, commercially prepared | Baked Products | 0.12 mcg | 5% | USDA_SR |
| 749 | Pie, lemon meringue, prepared from recipe | Baked Products | 0.12 mcg | 5% | USDA_SR |
| 750 | Pie, coconut creme, commercially prepared | Baked Products | 0.12 mcg | 5% | USDA_SR |
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