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 1,408 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 0.57 mcg | 24% |
| 452 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust | Fast Foods | 0.57 mcg | 24% |
| 453 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 0.57 mcg | 24% |
| 454 | McDONALD'S, BIG BREAKFAST | Fast Foods | 0.57 mcg | 24% |
| 455 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 0.57 mcg | 24% |
| 456 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 0.56 mcg | 23% |
| 457 | Yogurt, Greek, strawberry, DANNON OIKOS | Dairy and Egg Products | 0.56 mcg | 23% |
| 458 | Yogurt, plain, low fat | Dairy and Egg Products | 0.56 mcg | 23% |
| 459 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 0.56 mcg | 23% |
| 460 | Candies, KIT KAT Wafer Bar | Sweets | 0.56 mcg | 23% |
| 461 | Candies, white chocolate | Sweets | 0.56 mcg | 23% |
| 462 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 0.55 mcg | 23% |
| 463 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 0.55 mcg | 23% |
| 464 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 0.55 mcg | 23% |
| 465 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 0.55 mcg | 23% |
| 466 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 0.55 mcg | 23% |
| 467 | Milk dessert, frozen, milk-fat free, chocolate | Sweets | 0.55 mcg | 23% |
| 468 | Tamales (Navajo) | American Indian/Alaska Native Foods | 0.54 mcg | 23% |
| 469 | Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener | Dairy and Egg Products | 0.53 mcg | 22% |
| 470 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 0.53 mcg | 22% |
| 471 | Yogurt, vanilla, low fat, fortified with vitamin D | Dairy and Egg Products | 0.53 mcg | 22% |
| 472 | Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 0.53 mcg | 22% |
| 473 | Cheese, cottage, creamed, with fruit | Dairy and Egg Products | 0.53 mcg | 22% |
| 474 | BURGER KING, CROISSAN'WICH with Egg and Cheese | Fast Foods | 0.53 mcg | 22% |
| 475 | Beverages, Meal supplement drink, canned, peanut flavor | Beverages | 0.53 mcg | 22% |
| 476 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.53 mcg | 22% |
| 477 | Yogurt, vanilla, non-fat | Dairy and Egg Products | 0.53 mcg | 22% |
| 478 | Yogurt, vanilla, low fat. | Dairy and Egg Products | 0.53 mcg | 22% |
| 479 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 0.53 mcg | 22% |
| 480 | Candies, milk chocolate coated peanuts | Sweets | 0.53 mcg | 22% |
| 481 | Snacks, popcorn, cheese-flavor | Snacks | 0.53 mcg | 22% |
| 482 | Fat free ice cream, no sugar added, flavors other than chocolate | Dairy and Egg Products | 0.52 mcg | 22% |
| 483 | Yogurt, fruit, lowfat, with low calorie sweetener | Dairy and Egg Products | 0.52 mcg | 22% |
| 484 | Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 0.52 mcg | 22% |
| 485 | Cream, half and half, fat free | Dairy and Egg Products | 0.52 mcg | 22% |
| 486 | Yogurt, fruit, low fat, 11g protein/8 oz | Dairy and Egg Products | 0.52 mcg | 22% |
| 487 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 0.52 mcg | 22% |
| 488 | Milk shakes, thick vanilla | Dairy and Egg Products | 0.52 mcg | 22% |
| 489 | Ice creams, vanilla, light, no sugar added | Sweets | 0.52 mcg | 22% |
| 490 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.52 mcg | 22% |
| 491 | Egg custards, dry mix, prepared with whole milk | Sweets | 0.52 mcg | 22% |
| 492 | Snack, Mixed Berry Bar | Snacks | 0.51 mcg | 21% |
| 493 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 0.51 mcg | 21% |
| 494 | PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 0.51 mcg | 21% |
| 495 | Beverages, coffee, ready to drink, milk based, sweetened | Beverages | 0.51 mcg | 21% |
| 496 | Beverages, coffee, ready to drink, vanilla, light, milk based, sweetened | Beverages | 0.51 mcg | 21% |
| 497 | Babyfood, cereal, mixed, with applesauce and bananas, junior, fortified | Baby Foods | 0.51 mcg | 21% |
| 498 | Babyfood, cereal, mixed, with applesauce and bananas, strained | Baby Foods | 0.51 mcg | 21% |
| 499 | Cake, pudding-type, chocolate, dry mix | Baked Products | 0.50 mcg | 21% |
| 500 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 0.50 mcg | 21% |
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