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 51–100 of 754 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 4.60 mcg | 192% |
| 52 | Babyfood, cereal, rice, dry fortified | Baby Foods | 4.60 mcg | 192% |
| 53 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 4.55 mcg | 190% |
| 54 | Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice | Breakfast Cereals | 4.55 mcg | 190% |
| 55 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 4.44 mcg | 185% |
| 56 | Elk, free range, ground, cooked patties (Shoshone Bannock) | American Indian/Alaska Native Foods | 4.25 mcg | 177% |
| 57 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 4.20 mcg | 175% |
| 58 | Vegetarian fillets | Legumes and Legume Products | 4.20 mcg | 175% |
| 59 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar | Snacks | 4.09 mcg | 170% |
| 60 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar | Sweets | 4.09 mcg | 170% |
| 61 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 4.00 mcg | 167% |
| 62 | Luncheon slices, meatless | Legumes and Legume Products | 4.00 mcg | 167% |
| 63 | Beverages, Energy drink, ROCKSTAR | Beverages | 3.77 mcg | 157% |
| 64 | Babyfood, cereal, barley, dry fortified | Baby Foods | 3.57 mcg | 149% |
| 65 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 3.45 mcg | 144% |
| 66 | Beverages, Acai berry drink, fortified | Beverages | 3.40 mcg | 142% |
| 67 | Beverages, PEPSICO QUAKER, Gatorade G2, low calorie | Beverages | 3.38 mcg | 141% |
| 68 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 3.33 mcg | 139% |
| 69 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 3.33 mcg | 139% |
| 70 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 3.22 mcg | 134% |
| 71 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 3.10 mcg | 129% |
| 72 | Sandwich spread, meatless | Legumes and Legume Products | 3.10 mcg | 129% |
| 73 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 3.05 mcg | 127% |
| 74 | Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar | Sweets | 3.00 mcg | 125% |
| 75 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 3.00 mcg | 125% |
| 76 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 3.00 mcg | 125% |
| 77 | Waffles, plain, frozen, ready-to-heat | Baked Products | 2.93 mcg | 122% |
| 78 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 2.90 mcg | 121% |
| 79 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 2.90 mcg | 121% |
| 80 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 2.90 mcg | 121% |
| 81 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 2.88 mcg | 120% |
| 82 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 2.83 mcg | 118% |
| 83 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 2.78 mcg | 116% |
| 84 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar | Snacks | 2.73 mcg | 114% |
| 85 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 2.73 mcg | 114% |
| 86 | Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar | Sweets | 2.73 mcg | 114% |
| 87 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 2.73 mcg | 114% |
| 88 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 2.70 mcg | 113% |
| 89 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 2.70 mcg | 113% |
| 90 | DENNY'S, top sirloin steak | Restaurant Foods | 2.70 mcg | 113% |
| 91 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 2.68 mcg | 112% |
| 92 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 2.63 mcg | 110% |
| 93 | Beverages, Energy Drink, Monster, fortified with vitamins C, B2, B3, B6, B12 | Beverages | 2.57 mcg | 107% |
| 94 | Restaurant, family style, sirloin steak | Restaurant Foods | 2.54 mcg | 106% |
| 95 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 2.53 mcg | 105% |
| 96 | Beverages, Energy Drink, sugar free | Beverages | 2.50 mcg | 104% |
| 97 | Beverages, Energy Drink with carbonated water and high fructose corn syrup | Beverages | 2.50 mcg | 104% |
| 98 | Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 | Beverages | 2.50 mcg | 104% |
| 99 | Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12 | Beverages | 2.50 mcg | 104% |
| 100 | Beverages, MONSTER energy drink, low carb | Beverages | 2.50 mcg | 104% |
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