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 754 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 0.93 mcg | 39% |
| 202 | Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink | Beverages | 0.91 mcg | 38% |
| 203 | Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST | Fruits and Fruit Juices | 0.90 mcg | 38% |
| 204 | McDONALD'S, BIG MAC | Fast Foods | 0.88 mcg | 37% |
| 205 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 0.85 mcg | 35% |
| 206 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.85 mcg | 35% |
| 207 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 0.84 mcg | 35% |
| 208 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 0.82 mcg | 34% |
| 209 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 0.81 mcg | 34% |
| 210 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.80 mcg | 33% |
| 211 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.77 mcg | 32% |
| 212 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 0.77 mcg | 32% |
| 213 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 0.75 mcg | 31% |
| 214 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 0.75 mcg | 31% |
| 215 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 0.72 mcg | 30% |
| 216 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 0.70 mcg | 29% |
| 217 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 0.70 mcg | 29% |
| 218 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 0.70 mcg | 29% |
| 219 | Gravy, brown, dry | Soups, Sauces, and Gravies | 0.70 mcg | 29% |
| 220 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 0.70 mcg | 29% |
| 221 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 0.70 mcg | 29% |
| 222 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 0.68 mcg | 28% |
| 223 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 0.68 mcg | 28% |
| 224 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 0.64 mcg | 27% |
| 225 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 0.63 mcg | 26% |
| 226 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 0.63 mcg | 26% |
| 227 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 0.62 mcg | 26% |
| 228 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 0.61 mcg | 25% |
| 229 | Beverages, Energy drink, AMP | Beverages | 0.60 mcg | 25% |
| 230 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 0.60 mcg | 25% |
| 231 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 0.60 mcg | 25% |
| 232 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 0.60 mcg | 25% |
| 233 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 0.60 mcg | 25% |
| 234 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 0.60 mcg | 25% |
| 235 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 0.59 mcg | 25% |
| 236 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 0.59 mcg | 25% |
| 237 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate | Baby Foods | 0.58 mcg | 24% |
| 238 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 0.58 mcg | 24% |
| 239 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate | Baby Foods | 0.58 mcg | 24% |
| 240 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 0.57 mcg | 24% |
| 241 | McDONALD'S, BIG BREAKFAST | Fast Foods | 0.57 mcg | 24% |
| 242 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 0.56 mcg | 23% |
| 243 | Candies, KIT KAT Wafer Bar | Sweets | 0.56 mcg | 23% |
| 244 | Candies, white chocolate | Sweets | 0.56 mcg | 23% |
| 245 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 0.55 mcg | 23% |
| 246 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 0.55 mcg | 23% |
| 247 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 0.55 mcg | 23% |
| 248 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 0.55 mcg | 23% |
| 249 | Tamales (Navajo) | American Indian/Alaska Native Foods | 0.54 mcg | 23% |
| 250 | Beverages, Meal supplement drink, canned, peanut flavor | Beverages | 0.53 mcg | 22% |
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