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 754 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 0.35 mcg | 15% |
| 302 | Bread, crumbs, dry, grated, seasoned | Baked Products | 0.35 mcg | 15% |
| 303 | Pie, pumpkin, commercially prepared | Baked Products | 0.35 mcg | 15% |
| 304 | Beans, baked, canned, with franks | Legumes and Legume Products | 0.34 mcg | 14% |
| 305 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 0.34 mcg | 14% |
| 306 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 0.33 mcg | 14% |
| 307 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 0.33 mcg | 14% |
| 308 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 0.33 mcg | 14% |
| 309 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 0.33 mcg | 14% |
| 310 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA | Baby Foods | 0.32 mcg | 13% |
| 311 | Snack, Pretzel, hard chocolate coated | Snacks | 0.32 mcg | 13% |
| 312 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted | Baby Foods | 0.32 mcg | 13% |
| 313 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted | Baby Foods | 0.32 mcg | 13% |
| 314 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 0.32 mcg | 13% |
| 315 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 0.32 mcg | 13% |
| 316 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 0.32 mcg | 13% |
| 317 | Beverages, shake, fast food, strawberry | Beverages | 0.31 mcg | 13% |
| 318 | Salad dressing, italian dressing, fat-free | Fats and Oils | 0.31 mcg | 13% |
| 319 | Corn pudding, home prepared | Vegetables and Vegetable Products | 0.31 mcg | 13% |
| 320 | TACO BELL, Nachos Supreme | Fast Foods | 0.31 mcg | 13% |
| 321 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 0.31 mcg | 13% |
| 322 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 0.31 mcg | 13% |
| 323 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 0.31 mcg | 13% |
| 324 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, ready-to-feed | Baby Foods | 0.30 mcg | 12% |
| 325 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, ADVANCE, ready-to-feed, with ARA and DHA | Baby Foods | 0.30 mcg | 12% |
| 326 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, with iron, ready-to-feed | Baby Foods | 0.30 mcg | 12% |
| 327 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 0.30 mcg | 12% |
| 328 | Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA | Baby Foods | 0.30 mcg | 12% |
| 329 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, ready-to-feed | Baby Foods | 0.30 mcg | 12% |
| 330 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 0.30 mcg | 12% |
| 331 | Candies, caramels | Sweets | 0.30 mcg | 12% |
| 332 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 0.29 mcg | 12% |
| 333 | Potato pancakes | Vegetables and Vegetable Products | 0.29 mcg | 12% |
| 334 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 0.29 mcg | 12% |
| 335 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 0.29 mcg | 12% |
| 336 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 0.29 mcg | 12% |
| 337 | Candies, NESTLE, 100 GRAND Bar | Sweets | 0.29 mcg | 12% |
| 338 | Bread, reduced-calorie, white | Baked Products | 0.28 mcg | 12% |
| 339 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 0.28 mcg | 12% |
| 340 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 0.28 mcg | 12% |
| 341 | Chocolate, dark, 70-85% cacao solids | Sweets | 0.28 mcg | 12% |
| 342 | Candies, carob, unsweetened | Sweets | 0.28 mcg | 12% |
| 343 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 0.27 mcg | 11% |
| 344 | Chocolate-flavored hazelnut spread | Sweets | 0.27 mcg | 11% |
| 345 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.27 mcg | 11% |
| 346 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 0.26 mcg | 11% |
| 347 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 0.26 mcg | 11% |
| 348 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 0.26 mcg | 11% |
| 349 | Salad dressing, green goddess, regular | Fats and Oils | 0.26 mcg | 11% |
| 350 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.26 mcg | 11% |
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