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 701–750 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Butter, whipped | Dairy and Egg Products | 0.13 mcg | 5% |
| 702 | Salad dressing, mayonnaise, with olive oil, reduced fat | Fats and Oils | 0.12 mcg | 5% |
| 703 | Macaroni and cheese, frozen | Mixed Dishes | 0.12 mcg | 5% |
| 704 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 0.12 mcg | 5% |
| 705 | Fast foods, side dish, potato salad | Fast Foods | 0.12 mcg | 5% |
| 706 | Pie, pecan, commercial | Baked Products | 0.12 mcg | 5% |
| 707 | Pie, lemon meringue, homemade | Baked Products | 0.12 mcg | 5% |
| 708 | Pie, coconut cream, commercial | Baked Products | 0.12 mcg | 5% |
| 709 | Pie, chocolate cream, commercial | Baked Products | 0.12 mcg | 5% |
| 710 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 0.12 mcg | 5% |
| 711 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 0.12 mcg | 5% |
| 712 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 0.12 mcg | 5% |
| 713 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 0.12 mcg | 5% |
| 714 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 0.12 mcg | 5% |
| 715 | Zucchini, battered and fried | Mixed Dishes | 0.11 mcg | 5% |
| 716 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 0.11 mcg | 5% |
| 717 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.11 mcg | 5% |
| 718 | Candies, toffee, homemade | Sweets | 0.11 mcg | 5% |
| 719 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 0.11 mcg | 5% |
| 720 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.11 mcg | 5% |
| 721 | Candies, Reese's Pieces | Sweets | 0.11 mcg | 5% |
| 722 | Doughnut (donut), yeast-leavened (honey bun), glazed | Baked Products | 0.11 mcg | 5% |
| 723 | Bread, egg, (challah), toasted | Baked Products | 0.11 mcg | 5% |
| 724 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.11 mcg | 5% |
| 725 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 0.11 mcg | 5% |
| 726 | Spaghetti with cream sauce | Mixed Dishes | 0.11 mcg | 5% |
| 727 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 0.10 mcg | 4% |
| 728 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 0.10 mcg | 4% |
| 729 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 0.10 mcg | 4% |
| 730 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 0.10 mcg | 4% |
| 731 | Soup, broth, vegetable, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.10 mcg | 4% |
| 732 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 0.10 mcg | 4% |
| 733 | Yogourt, goat, plain | Dairy and Egg Products | 0.10 mcg | 4% |
| 734 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.10 mcg | 4% |
| 735 | Cracker, 7 grain | Baked Products | 0.10 mcg | 4% |
| 736 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 0.10 mcg | 4% |
| 737 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.10 mcg | 4% |
| 738 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 0.10 mcg | 4% |
| 739 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 0.10 mcg | 4% |
| 740 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 0.10 mcg | 4% |
| 741 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 0.10 mcg | 4% |
| 742 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 0.10 mcg | 4% |
| 743 | Sweets, confectioner's coating / chips, butterscotch | Sweets | 0.10 mcg | 4% |
| 744 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.10 mcg | 4% |
| 745 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.10 mcg | 4% |
| 746 | Danish pastry, cinnamon | Baked Products | 0.10 mcg | 4% |
| 747 | Cracker, standard snack-type, sandwich, with cheese filling | Baked Products | 0.10 mcg | 4% |
| 748 | Cookie, graham cracker, chocolate-coated | Baked Products | 0.10 mcg | 4% |
| 749 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 0.10 mcg | 4% |
| 750 | Bread, egg (Challah) | Baked Products | 0.10 mcg | 4% |
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