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 401–450 of 460 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Cookie, chocolate, with icing or coating | Baked Products | 0.02 mcg | 1% |
| 402 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.02 mcg | 1% |
| 403 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 0.02 mcg | 1% |
| 404 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 0.02 mcg | 1% |
| 405 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.02 mcg | 1% |
| 406 | Dessert, pudding, vanilla, dry mix, instant, unprepared | Sweets | 0.02 mcg | 1% |
| 407 | Bread stuffing, dry mix, unprepared | Baked Products | 0.02 mcg | 1% |
| 408 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 0.02 mcg | 1% |
| 409 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.02 mcg | 1% |
| 410 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 0.02 mcg | 1% |
| 411 | Muffin, blueberry, toaster-type | Baked Products | 0.02 mcg | 1% |
| 412 | Cookie, sugar, refrigerated dough | Baked Products | 0.02 mcg | 1% |
| 413 | Coffee cake, fruit | Baked Products | 0.02 mcg | 1% |
| 414 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 0.02 mcg | 1% |
| 415 | Alcohol, beer, regular, (5% alcohol by volume) | Beverages | 0.02 mcg | 1% |
| 416 | Alcohol, beer, light (4% alcohol by volume) | Beverages | 0.02 mcg | 1% |
| 417 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 0.02 mcg | 1% |
| 418 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.02 mcg | 1% |
| 419 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 0.02 mcg | 1% |
| 420 | Soup, consomme, dehydrated, water added | Soups, Sauces and Gravies | 0.02 mcg | 1% |
| 421 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 0.02 mcg | 1% |
| 422 | Cake, date square (matrimonial cake), homemade | Baked Products | 0.02 mcg | 1% |
| 423 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 0.02 mcg | 1% |
| 424 | Stir fry with tofu | Mixed Dishes | 0.01 mcg | 1% |
| 425 | Bread, garlic, toasted | Baked Products | 0.01 mcg | 0% |
| 426 | Margarine, stick, palm and soybean oils | Fats and Oils | 0.01 mcg | 0% |
| 427 | Candies, divinity, homemade | Sweets | 0.01 mcg | 0% |
| 428 | Candies, taffy, homemade | Sweets | 0.01 mcg | 0% |
| 429 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.01 mcg | 0% |
| 430 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.01 mcg | 0% |
| 431 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 0.01 mcg | 0% |
| 432 | Candies, nougat, with almonds | Sweets | 0.01 mcg | 0% |
| 433 | Fast foods, side dish, coleslaw | Fast Foods | 0.01 mcg | 0% |
| 434 | Dessert, pudding, lemon, dry mix, instant, unprepared | Sweets | 0.01 mcg | 0% |
| 435 | Dessert, pudding, banana, dry mix, instant, unprepared | Sweets | 0.01 mcg | 0% |
| 436 | Icing (frosting), white, fluffy, dry mix, prepared with water | Sweets | 0.01 mcg | 0% |
| 437 | Icing (frosting), white, fluffy, dry mix, unprepared | Sweets | 0.01 mcg | 0% |
| 438 | Candies, peanut brittle, homemade | Sweets | 0.01 mcg | 0% |
| 439 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.01 mcg | 0% |
| 440 | Pie, cherry, commercial, 2 crust | Baked Products | 0.01 mcg | 0% |
| 441 | Pie, blueberry, commercial, 2 crust | Baked Products | 0.01 mcg | 0% |
| 442 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.01 mcg | 0% |
| 443 | Leavening agent, yeast, baker's, compressed | Baked Products | 0.01 mcg | 0% |
| 444 | Pie, apple, commercial, 2 crust | Baked Products | 0.01 mcg | 0% |
| 445 | Muffin, oat bran (wheat free-product) | Baked Products | 0.01 mcg | 0% |
| 446 | Cookie, shortbread, pecan, commercial | Baked Products | 0.01 mcg | 0% |
| 447 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 0.01 mcg | 0% |
| 448 | Cookie, fortune | Baked Products | 0.01 mcg | 0% |
| 449 | Cake, fruitcake, commercial | Baked Products | 0.01 mcg | 0% |
| 450 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 0.01 mcg | 0% |
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