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 151–200 of 460 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Chili con carne with beans, canned | Mixed Dishes | 0.28 mcg | 12% |
| 152 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 0.28 mcg | 12% |
| 153 | Candies, bars / chips, carob | Sweets | 0.28 mcg | 12% |
| 154 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.27 mcg | 11% |
| 155 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.27 mcg | 11% |
| 156 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 0.27 mcg | 11% |
| 157 | Tourtiere, homemade | Baked Products | 0.27 mcg | 11% |
| 158 | Pizza roll, frozen, unprepared | Mixed Dishes | 0.26 mcg | 11% |
| 159 | Salad, caesar, homemade | Mixed Dishes | 0.26 mcg | 11% |
| 160 | Fast foods, brownie | Fast Foods | 0.26 mcg | 11% |
| 161 | Salad dressing, green goddess, regular | Fats and Oils | 0.26 mcg | 11% |
| 162 | Fast foods, hot dog with chili | Fast Foods | 0.26 mcg | 11% |
| 163 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 0.26 mcg | 11% |
| 164 | Muffin, chocolate chip, commercial | Baked Products | 0.25 mcg | 11% |
| 165 | Muffin, wheat bran, with raisins, homemade | Baked Products | 0.25 mcg | 10% |
| 166 | Muffin, blueberry, dry mix, prepared | Baked Products | 0.25 mcg | 10% |
| 167 | Waffle, plain, homemade | Baked Products | 0.25 mcg | 10% |
| 168 | Muffin, wheat bran, dry mix, prepared | Baked Products | 0.25 mcg | 10% |
| 169 | Granola bar, chewy, fruit and/or nut | Baked Products | 0.24 mcg | 10% |
| 170 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.24 mcg | 10% |
| 171 | Cake, sponge, commercial | Baked Products | 0.24 mcg | 10% |
| 172 | Muffin, carrot, commercial | Baked Products | 0.24 mcg | 10% |
| 173 | Candies, chocolate, dark, not further specified | Sweets | 0.23 mcg | 10% |
| 174 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 0.23 mcg | 10% |
| 175 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 0.23 mcg | 10% |
| 176 | Poutine | Mixed Dishes | 0.23 mcg | 10% |
| 177 | Candies, M&M's Almond Chocolate Candies | Sweets | 0.22 mcg | 9% |
| 178 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 0.22 mcg | 9% |
| 179 | Strudel, apple | Baked Products | 0.22 mcg | 9% |
| 180 | Pancake, plain, homemade | Baked Products | 0.22 mcg | 9% |
| 181 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 0.22 mcg | 9% |
| 182 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 0.22 mcg | 9% |
| 183 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 0.21 mcg | 9% |
| 184 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 0.21 mcg | 9% |
| 185 | Salad dressing, coleslaw | Fats and Oils | 0.21 mcg | 9% |
| 186 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 0.21 mcg | 9% |
| 187 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.21 mcg | 9% |
| 188 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 0.21 mcg | 9% |
| 189 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 0.21 mcg | 9% |
| 190 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 0.21 mcg | 9% |
| 191 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 0.21 mcg | 9% |
| 192 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 0.20 mcg | 8% |
| 193 | Candies, bars, Oh Henry! | Sweets | 0.20 mcg | 8% |
| 194 | Pancake, blueberry, homemade | Baked Products | 0.20 mcg | 8% |
| 195 | Croissant, apple, commercial | Baked Products | 0.20 mcg | 8% |
| 196 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 0.20 mcg | 8% |
| 197 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.20 mcg | 8% |
| 198 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.19 mcg | 8% |
| 199 | Hush puppy, homemade | Baked Products | 0.19 mcg | 8% |
| 200 | Cookie, sugar, commercial | Baked Products | 0.19 mcg | 8% |
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