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 251–300 of 460 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Candies, Reese's Pieces | Sweets | 0.11 mcg | 5% |
| 252 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.11 mcg | 5% |
| 253 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 0.11 mcg | 5% |
| 254 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 0.10 mcg | 4% |
| 255 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 0.10 mcg | 4% |
| 256 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 0.10 mcg | 4% |
| 257 | Soup, broth, vegetable, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.10 mcg | 4% |
| 258 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.10 mcg | 4% |
| 259 | Cracker, 7 grain | Baked Products | 0.10 mcg | 4% |
| 260 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.10 mcg | 4% |
| 261 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 0.10 mcg | 4% |
| 262 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 0.10 mcg | 4% |
| 263 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 0.10 mcg | 4% |
| 264 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.10 mcg | 4% |
| 265 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.10 mcg | 4% |
| 266 | Danish pastry, cinnamon | Baked Products | 0.10 mcg | 4% |
| 267 | Cookie, graham cracker, chocolate-coated | Baked Products | 0.10 mcg | 4% |
| 268 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 0.10 mcg | 4% |
| 269 | Bread, banana, homemade, made with margarine | Baked Products | 0.10 mcg | 4% |
| 270 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.10 mcg | 4% |
| 271 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 0.10 mcg | 4% |
| 272 | Gravy, au jus, canned | Soups, Sauces and Gravies | 0.10 mcg | 4% |
| 273 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 0.09 mcg | 4% |
| 274 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 0.09 mcg | 4% |
| 275 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.09 mcg | 4% |
| 276 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.09 mcg | 4% |
| 277 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 0.09 mcg | 4% |
| 278 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 0.09 mcg | 4% |
| 279 | Candies, fudge, chocolate, homemade | Sweets | 0.09 mcg | 4% |
| 280 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 0.09 mcg | 4% |
| 281 | Cookie, oatmeal, homemade, without raisins | Baked Products | 0.09 mcg | 4% |
| 282 | Pie, pumpkin, homemade | Baked Products | 0.09 mcg | 4% |
| 283 | Muffin, corn, commercial | Baked Products | 0.09 mcg | 4% |
| 284 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 0.09 mcg | 4% |
| 285 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.09 mcg | 4% |
| 286 | Cookie, fig bar | Baked Products | 0.09 mcg | 4% |
| 287 | Cookie, chocolate wafer | Baked Products | 0.09 mcg | 4% |
| 288 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.09 mcg | 4% |
| 289 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 0.09 mcg | 4% |
| 290 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 0.09 mcg | 4% |
| 291 | Dumpling, plain | Baked Products | 0.09 mcg | 4% |
| 292 | Lasagna, vegetarian, homemade | Mixed Dishes | 0.08 mcg | 4% |
| 293 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.08 mcg | 3% |
| 294 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 0.08 mcg | 3% |
| 295 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 0.08 mcg | 3% |
| 296 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 0.08 mcg | 3% |
| 297 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 0.08 mcg | 3% |
| 298 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 0.08 mcg | 3% |
| 299 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 0.08 mcg | 3% |
| 300 | Refried beans | Legumes and Legume Products | 0.08 mcg | 3% |
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