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 451–500 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Sweet roll, cheese | Baked Products | 0.30 mcg | 12% |
| 452 | Pie, vanilla cream, homemade | Baked Products | 0.30 mcg | 12% |
| 453 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 0.30 mcg | 12% |
| 454 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 0.30 mcg | 12% |
| 455 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 0.30 mcg | 12% |
| 456 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 0.30 mcg | 12% |
| 457 | Cheese, neufchatel | Dairy and Egg Products | 0.30 mcg | 12% |
| 458 | Yogourt, fruit flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 0.30 mcg | 12% |
| 459 | Yogourt, fruit flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.30 mcg | 12% |
| 460 | Tamale, cheese | Mixed Dishes | 0.29 mcg | 12% |
| 461 | Yogourt, vanilla flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 0.29 mcg | 12% |
| 462 | Yogourt, vanilla flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.29 mcg | 12% |
| 463 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 0.29 mcg | 12% |
| 464 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 0.29 mcg | 12% |
| 465 | Candies, M&M's, mini milk chocolate | Sweets | 0.29 mcg | 12% |
| 466 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 0.29 mcg | 12% |
| 467 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 0.29 mcg | 12% |
| 468 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 0.29 mcg | 12% |
| 469 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 0.29 mcg | 12% |
| 470 | Dessert, frozen, ice cream, chocolate | Sweets | 0.29 mcg | 12% |
| 471 | Candies, bars, 100 Grand | Sweets | 0.29 mcg | 12% |
| 472 | Potato pancake, homemade | Vegetables and Vegetable Products | 0.29 mcg | 12% |
| 473 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 0.29 mcg | 12% |
| 474 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 0.29 mcg | 12% |
| 475 | Tea, chai latte, prepared with whole milk | Beverages | 0.29 mcg | 12% |
| 476 | Coffee latte, prepared with whole milk | Beverages | 0.28 mcg | 12% |
| 477 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 0.28 mcg | 12% |
| 478 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.28 mcg | 12% |
| 479 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.28 mcg | 12% |
| 480 | Candies, chocolate, dark, 70-85% cacao solids | Sweets | 0.28 mcg | 12% |
| 481 | Chili con carne with beans, canned | Mixed Dishes | 0.28 mcg | 12% |
| 482 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 0.28 mcg | 12% |
| 483 | Candies, bars / chips, carob | Sweets | 0.28 mcg | 12% |
| 484 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 0.28 mcg | 12% |
| 485 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 0.28 mcg | 12% |
| 486 | Cream, table (coffee), 15% M.F. | Dairy and Egg Products | 0.28 mcg | 12% |
| 487 | Whey, sweet, fluid | Dairy and Egg Products | 0.28 mcg | 12% |
| 488 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 0.28 mcg | 12% |
| 489 | Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.27 mcg | 11% |
| 490 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 0.27 mcg | 11% |
| 491 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 0.27 mcg | 11% |
| 492 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.27 mcg | 11% |
| 493 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.27 mcg | 11% |
| 494 | Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.27 mcg | 11% |
| 495 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 0.27 mcg | 11% |
| 496 | Fast foods, breakfast, french toast with butter | Fast Foods | 0.27 mcg | 11% |
| 497 | Salad dressing, blue or roquefort cheese, commercial, regular | Fats and Oils | 0.27 mcg | 11% |
| 498 | Cheese, caraway | Dairy and Egg Products | 0.27 mcg | 11% |
| 499 | Yogourt, vanilla flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.27 mcg | 11% |
| 500 | Tourtiere, homemade | Baked Products | 0.27 mcg | 11% |
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