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 351–400 of 460 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Cake, angel food, commercial | Baked Products | 0.06 mcg | 2% |
| 352 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 0.06 mcg | 2% |
| 353 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 0.06 mcg | 2% |
| 354 | Bread, multigrain, toasted | Baked Products | 0.06 mcg | 2% |
| 355 | Bread, sprouted wheat, commercial, toasted | Baked Products | 0.06 mcg | 2% |
| 356 | Soup, vegetable, homemade | Soups, Sauces and Gravies | 0.06 mcg | 2% |
| 357 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 0.06 mcg | 2% |
| 358 | Sugar pie, 1 crust, homemade | Baked Products | 0.05 mcg | 2% |
| 359 | Bread, multigrain, commercial, reduced sodium | Baked Products | 0.05 mcg | 2% |
| 360 | Bread, multigrain, commercial | Baked Products | 0.05 mcg | 2% |
| 361 | Bread, sprouted wheat, commercial | Baked Products | 0.05 mcg | 2% |
| 362 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 0.05 mcg | 2% |
| 363 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 0.05 mcg | 2% |
| 364 | Bread, Irish soda, homemade | Baked Products | 0.05 mcg | 2% |
| 365 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.05 mcg | 2% |
| 366 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 0.05 mcg | 2% |
| 367 | Icing (frosting), glaze, homemade | Sweets | 0.05 mcg | 2% |
| 368 | English muffin, plain (also sourdough), toasted | Baked Products | 0.05 mcg | 2% |
| 369 | Doughnut (donut), French cruller, glazed | Baked Products | 0.05 mcg | 2% |
| 370 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 0.05 mcg | 2% |
| 371 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 0.05 mcg | 2% |
| 372 | Cake mix, angel food, dry, unprepared | Baked Products | 0.05 mcg | 2% |
| 373 | Bread, white, commercial, toasted | Baked Products | 0.05 mcg | 2% |
| 374 | Hot chocolate, mix, powder, prepared with water | Beverages | 0.05 mcg | 2% |
| 375 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 0.05 mcg | 2% |
| 376 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 0.05 mcg | 2% |
| 377 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.05 mcg | 2% |
| 378 | Bread, white, commercial | Baked Products | 0.04 mcg | 2% |
| 379 | Bread, white, commercial, reduced sodium | Baked Products | 0.04 mcg | 2% |
| 380 | Salad dressing, caesar, fat free | Fats and Oils | 0.04 mcg | 2% |
| 381 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 0.04 mcg | 2% |
| 382 | Candies, halavah (halvah), plain | Sweets | 0.04 mcg | 2% |
| 383 | English muffin, plain (also sourdough) | Baked Products | 0.04 mcg | 2% |
| 384 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.04 mcg | 2% |
| 385 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 0.04 mcg | 2% |
| 386 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 0.04 mcg | 2% |
| 387 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 0.04 mcg | 2% |
| 388 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.04 mcg | 2% |
| 389 | Salad dressing, mayonnaise type, commercial, regular | Fats and Oils | 0.04 mcg | 2% |
| 390 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 0.04 mcg | 1% |
| 391 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.03 mcg | 1% |
| 392 | Salad dressing, caesar, low Calorie | Fats and Oils | 0.03 mcg | 1% |
| 393 | Salad dressing, caesar dressing, regular | Fats and Oils | 0.03 mcg | 1% |
| 394 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.03 mcg | 1% |
| 395 | Muffin, corn, toaster type | Baked Products | 0.03 mcg | 1% |
| 396 | Cookie, raisin, soft-type | Baked Products | 0.03 mcg | 1% |
| 397 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.03 mcg | 1% |
| 398 | Cake, angel food, dry mix, prepared | Baked Products | 0.03 mcg | 1% |
| 399 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.03 mcg | 1% |
| 400 | Cookie, brownie, commercial, reduced fat | Baked Products | 0.02 mcg | 1% |
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