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 301–350 of 460 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Rice, Spanish rice | Mixed Dishes | 0.08 mcg | 3% |
| 302 | Bread, garlic | Baked Products | 0.08 mcg | 3% |
| 303 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 0.08 mcg | 3% |
| 304 | Muffin bar, all flavours | Baked Products | 0.08 mcg | 3% |
| 305 | Candies, fudge, vanilla, homemade | Sweets | 0.08 mcg | 3% |
| 306 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.08 mcg | 3% |
| 307 | Pie, fried, lemon | Baked Products | 0.08 mcg | 3% |
| 308 | Pie, fried, cherry | Baked Products | 0.08 mcg | 3% |
| 309 | Popover, dry mix, unprepared | Baked Products | 0.08 mcg | 3% |
| 310 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 0.08 mcg | 3% |
| 311 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.08 mcg | 3% |
| 312 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 0.08 mcg | 3% |
| 313 | Cookie, chocolate chip, refrigerated dough | Baked Products | 0.08 mcg | 3% |
| 314 | Cookie, fudge, cake-type | Baked Products | 0.08 mcg | 3% |
| 315 | Cake, white, homemade, without icing (frosting) | Baked Products | 0.08 mcg | 3% |
| 316 | Cake, pineapple upside-down, homemade | Baked Products | 0.08 mcg | 3% |
| 317 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 0.08 mcg | 3% |
| 318 | Soybean, fermented products, miso | Legumes and Legume Products | 0.08 mcg | 3% |
| 319 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.08 mcg | 3% |
| 320 | Cookie, shortbread, plain, homemade | Baked Products | 0.07 mcg | 3% |
| 321 | Cake, shortcake, biscuit-type, homemade | Baked Products | 0.07 mcg | 3% |
| 322 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 0.07 mcg | 3% |
| 323 | Dessert, frozen yogourt, chocolate | Sweets | 0.07 mcg | 3% |
| 324 | Salad dressing, italian, calorie-reduced | Fats and Oils | 0.07 mcg | 3% |
| 325 | Fast foods, side dish, potato, mashed | Fast Foods | 0.07 mcg | 3% |
| 326 | Fast foods, dessert, animal crackers | Fast Foods | 0.07 mcg | 3% |
| 327 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.07 mcg | 3% |
| 328 | Candies, fudge, chocolate with nuts, homemade | Sweets | 0.07 mcg | 3% |
| 329 | Bread, wheat germ, toasted | Baked Products | 0.07 mcg | 3% |
| 330 | Leavening agent, yeast, baker's, active, dry | Baked Products | 0.07 mcg | 3% |
| 331 | Cookie, sugar, refrigerated dough, baked | Baked Products | 0.07 mcg | 3% |
| 332 | Cookie, brownie, commercial | Baked Products | 0.07 mcg | 3% |
| 333 | Bread, wheat germ | Baked Products | 0.07 mcg | 3% |
| 334 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.07 mcg | 3% |
| 335 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 0.07 mcg | 3% |
| 336 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.07 mcg | 3% |
| 337 | Soup, cauliflower, dehydrated, water added | Soups, Sauces and Gravies | 0.07 mcg | 3% |
| 338 | Dessert, frozen yogourt | Sweets | 0.07 mcg | 3% |
| 339 | Indien, samosa, vegetarian | Mixed Dishes | 0.06 mcg | 3% |
| 340 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 0.06 mcg | 3% |
| 341 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 0.06 mcg | 3% |
| 342 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 0.06 mcg | 2% |
| 343 | Salad dressing, mayonnaise type, low sodium, reduced fat | Fats and Oils | 0.06 mcg | 2% |
| 344 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.06 mcg | 2% |
| 345 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.06 mcg | 2% |
| 346 | Dessert, pudding, lemon, dry mix, regular, prepared | Sweets | 0.06 mcg | 2% |
| 347 | Candies, bars, Baby Ruth | Sweets | 0.06 mcg | 2% |
| 348 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.06 mcg | 2% |
| 349 | Cake, gingerbread, homemade | Baked Products | 0.06 mcg | 2% |
| 350 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 0.06 mcg | 2% |
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