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 201–250 of 460 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 0.18 mcg | 8% |
| 202 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 0.18 mcg | 8% |
| 203 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 0.18 mcg | 8% |
| 204 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 0.18 mcg | 8% |
| 205 | Candies, bars, Mars | Sweets | 0.18 mcg | 8% |
| 206 | Candies, bars, 5th Avenue | Sweets | 0.18 mcg | 8% |
| 207 | Cracker, rusk toast | Baked Products | 0.18 mcg | 8% |
| 208 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 0.18 mcg | 8% |
| 209 | Pie, pecan, homemade | Baked Products | 0.17 mcg | 7% |
| 210 | Pie, lemon meringue, commercial | Baked Products | 0.17 mcg | 7% |
| 211 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 0.17 mcg | 7% |
| 212 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 0.17 mcg | 7% |
| 213 | Bread, whole grain (whole-wheat), commercial | Baked Products | 0.17 mcg | 7% |
| 214 | Muffin, blueberry, commercial, reduced fat | Baked Products | 0.16 mcg | 7% |
| 215 | Candies, bars, 3 Musketeers | Sweets | 0.16 mcg | 7% |
| 216 | Candies, bars, Snickers | Sweets | 0.16 mcg | 7% |
| 217 | Muffin, blueberry, commercial | Baked Products | 0.16 mcg | 7% |
| 218 | Cookie, brownie, homemade | Baked Products | 0.16 mcg | 7% |
| 219 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 0.16 mcg | 7% |
| 220 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 0.16 mcg | 7% |
| 221 | Bread, potato | Baked Products | 0.15 mcg | 6% |
| 222 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.15 mcg | 6% |
| 223 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 0.15 mcg | 6% |
| 224 | Dessert, pudding, vanilla, ready to eat | Sweets | 0.15 mcg | 6% |
| 225 | Dessert, pudding, rice, ready to eat | Sweets | 0.15 mcg | 6% |
| 226 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 0.15 mcg | 6% |
| 227 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 0.14 mcg | 6% |
| 228 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.14 mcg | 6% |
| 229 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 0.14 mcg | 6% |
| 230 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 0.14 mcg | 6% |
| 231 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 0.14 mcg | 6% |
| 232 | Croutons, seasoned | Baked Products | 0.14 mcg | 6% |
| 233 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.14 mcg | 6% |
| 234 | Salad dressing, french, commercial, regular | Fats and Oils | 0.14 mcg | 6% |
| 235 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 0.13 mcg | 6% |
| 236 | Dessert, frozen, sherbet, orange | Sweets | 0.13 mcg | 5% |
| 237 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.13 mcg | 5% |
| 238 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 0.13 mcg | 5% |
| 239 | Salad dressing, mayonnaise, with olive oil, reduced fat | Fats and Oils | 0.12 mcg | 5% |
| 240 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 0.12 mcg | 5% |
| 241 | Fast foods, side dish, potato salad | Fast Foods | 0.12 mcg | 5% |
| 242 | Pie, pecan, commercial | Baked Products | 0.12 mcg | 5% |
| 243 | Pie, lemon meringue, homemade | Baked Products | 0.12 mcg | 5% |
| 244 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 0.12 mcg | 5% |
| 245 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 0.12 mcg | 5% |
| 246 | Zucchini, battered and fried | Mixed Dishes | 0.11 mcg | 5% |
| 247 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 0.11 mcg | 5% |
| 248 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.11 mcg | 5% |
| 249 | Candies, toffee, homemade | Sweets | 0.11 mcg | 5% |
| 250 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.11 mcg | 5% |
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