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 501–550 of 2,478 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Egg, whole, raw, fresh | Dairy and Egg Products | 0.89 mcg | 37% | USDA_SR |
| 502 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 0.88 mcg | 37% | USDA_SR |
| 503 | McDONALD'S, BIG MAC | Fast Foods | 0.88 mcg | 37% | USDA_SR |
| 504 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 0.88 mcg | 37% | USDA_SR |
| 505 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 0.88 mcg | 37% | CNF |
| 506 | Cheese, cheddar | Dairy and Egg Products | 0.88 mcg | 37% | CNF |
| 507 | McDONALD'S, Cheeseburger | Fast Foods | 0.86 mcg | 36% | USDA_SR |
| 508 | Restaurant, Mexican, cheese enchilada | Restaurant Foods | 0.86 mcg | 36% | USDA_SR |
| 509 | Candies, bars, Alpine White bar with almonds | Sweets | 0.86 mcg | 36% | CNF |
| 510 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 0.85 mcg | 35% | USDA_SR |
| 511 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.85 mcg | 35% | USDA_SR |
| 512 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.85 mcg | 35% | USDA_SR |
| 513 | Candies, chocolate covered, dietetic or low calorie | Sweets | 0.85 mcg | 35% | CNF |
| 514 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 0.84 mcg | 35% | USDA_SR |
| 515 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 0.83 mcg | 35% | USDA_SR |
| 516 | Cheese, colby | Dairy and Egg Products | 0.83 mcg | 35% | USDA_SR |
| 517 | Cheese, cheshire | Dairy and Egg Products | 0.83 mcg | 35% | USDA_SR |
| 518 | PAPA JOHN'S 14" Cheese Pizza, Thin Crust | Fast Foods | 0.83 mcg | 35% | USDA_SR |
| 519 | Cheese, monterey | Dairy and Egg Products | 0.83 mcg | 35% | USDA_SR |
| 520 | Cheese, monterey, low fat | Dairy and Egg Products | 0.83 mcg | 35% | USDA_SR |
| 521 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 0.83 mcg | 35% | USDA_SR |
| 522 | Cheese, monterey, low fat | Dairy and Egg Products | 0.83 mcg | 35% | CNF |
| 523 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 0.83 mcg | 35% | CNF |
| 524 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 0.83 mcg | 35% | CNF |
| 525 | Cheese fondue | Dairy and Egg Products | 0.83 mcg | 35% | CNF |
| 526 | Cheese, monterey | Dairy and Egg Products | 0.83 mcg | 35% | CNF |
| 527 | Cheese, colby | Dairy and Egg Products | 0.83 mcg | 35% | CNF |
| 528 | Cheese, cheshire | Dairy and Egg Products | 0.83 mcg | 35% | CNF |
| 529 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 0.82 mcg | 34% | USDA_SR |
| 530 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 0.82 mcg | 34% | USDA_SR |
| 531 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 0.82 mcg | 34% | USDA_SR |
| 532 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 0.82 mcg | 34% | CNF |
| 533 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 0.81 mcg | 34% | USDA_SR |
| 534 | Cheese substitute, mozzarella | Dairy and Egg Products | 0.81 mcg | 34% | USDA_SR |
| 535 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.80 mcg | 33% | USDA_SR |
| 536 | Candies, milk chocolate, with rice cereal | Sweets | 0.80 mcg | 33% | USDA_SR |
| 537 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 0.80 mcg | 33% | USDA_SR |
| 538 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 0.80 mcg | 33% | USDA_SR |
| 539 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 0.80 mcg | 33% | CNF |
| 540 | Candies, bars, milk chocolate with rice cereal | Sweets | 0.80 mcg | 33% | CNF |
| 541 | Malted milk, natural flavour, powder | Beverages | 0.80 mcg | 33% | CNF |
| 542 | Instant breakfast, powder, prepared with 2% milk | Beverages | 0.79 mcg | 33% | CNF |
| 543 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.78 mcg | 32% | USDA_FF |
| 544 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.78 mcg | 32% | USDA_FF |
| 545 | Pizza, cheese topping, regular crust, frozen, cooked | Fast Foods | 0.78 mcg | 32% | USDA_SR |
| 546 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 0.78 mcg | 32% | CNF |
| 547 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 0.78 mcg | 32% | CNF |
| 548 | Malted milk, natural flavour, enriched powder | Beverages | 0.78 mcg | 32% | CNF |
| 549 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 0.77 mcg | 32% | USDA_SR |
| 550 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.77 mcg | 32% | USDA_SR |
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