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 601–650 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Malted milk, chocolate flavour, enriched powder | Beverages | 0.20 mcg | 8% |
| 602 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 0.20 mcg | 8% |
| 603 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 0.20 mcg | 8% |
| 604 | Cream, whipping, 32% M.F. | Dairy and Egg Products | 0.20 mcg | 8% |
| 605 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.20 mcg | 8% |
| 606 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.19 mcg | 8% |
| 607 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.19 mcg | 8% |
| 608 | Candies, M&M's peanut butter chocolate candies | Sweets | 0.19 mcg | 8% |
| 609 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.19 mcg | 8% |
| 610 | Hush puppy, homemade | Baked Products | 0.19 mcg | 8% |
| 611 | Cracker, matzo, egg | Baked Products | 0.19 mcg | 8% |
| 612 | Cookie, sugar, commercial | Baked Products | 0.19 mcg | 8% |
| 613 | Cake, snack cake, cream-filled, sponge | Baked Products | 0.19 mcg | 8% |
| 614 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 0.19 mcg | 8% |
| 615 | Kefir, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.19 mcg | 8% |
| 616 | Yogourt, vanilla flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.19 mcg | 8% |
| 617 | Cream, whipping, 35% M.F. | Dairy and Egg Products | 0.18 mcg | 8% |
| 618 | Yogourt, Greek style, plain, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.18 mcg | 8% |
| 619 | Yogourt, coffee flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.18 mcg | 8% |
| 620 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 0.18 mcg | 8% |
| 621 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 0.18 mcg | 8% |
| 622 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 0.18 mcg | 8% |
| 623 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 0.18 mcg | 8% |
| 624 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 0.18 mcg | 8% |
| 625 | Soup, pea, green, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.18 mcg | 8% |
| 626 | Egg, chicken, white, dried | Dairy and Egg Products | 0.18 mcg | 8% |
| 627 | Candies, bars, Mars | Sweets | 0.18 mcg | 8% |
| 628 | Candies, bars, 5th Avenue | Sweets | 0.18 mcg | 8% |
| 629 | Pancake, buttermilk, homemade | Baked Products | 0.18 mcg | 8% |
| 630 | Cracker, rusk toast | Baked Products | 0.18 mcg | 8% |
| 631 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 0.18 mcg | 8% |
| 632 | Whey, acid, fluid | Dairy and Egg Products | 0.18 mcg | 8% |
| 633 | Cream, whipping, 35% M.F., sweetened, whipped | Dairy and Egg Products | 0.17 mcg | 7% |
| 634 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 0.17 mcg | 7% |
| 635 | Yogourt, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.17 mcg | 7% |
| 636 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 0.17 mcg | 7% |
| 637 | Pie, pecan, homemade | Baked Products | 0.17 mcg | 7% |
| 638 | Pie, lemon meringue, commercial | Baked Products | 0.17 mcg | 7% |
| 639 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 0.17 mcg | 7% |
| 640 | Cheesecake, commercial | Baked Products | 0.17 mcg | 7% |
| 641 | Butter, regular | Dairy and Egg Products | 0.17 mcg | 7% |
| 642 | Butter, unsalted | Dairy and Egg Products | 0.17 mcg | 7% |
| 643 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 0.17 mcg | 7% |
| 644 | Yogourt, fruit flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.17 mcg | 7% |
| 645 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 0.17 mcg | 7% |
| 646 | Bread, whole grain (whole-wheat), commercial | Baked Products | 0.17 mcg | 7% |
| 647 | Cinnamon bun, with icing (honey bun) | Baked Products | 0.16 mcg | 7% |
| 648 | Muffin, blueberry, commercial, reduced fat | Baked Products | 0.16 mcg | 7% |
| 649 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 0.16 mcg | 7% |
| 650 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 0.16 mcg | 7% |
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