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 751–800 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Bread, banana, homemade, made with margarine | Baked Products | 0.10 mcg | 4% |
| 752 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.10 mcg | 4% |
| 753 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 0.10 mcg | 4% |
| 754 | Soup, cream, celery, canned, condensed, water added | Soups, Sauces and Gravies | 0.10 mcg | 4% |
| 755 | Gravy, au jus, canned | Soups, Sauces and Gravies | 0.10 mcg | 4% |
| 756 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 0.10 mcg | 4% |
| 757 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 0.10 mcg | 4% |
| 758 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 0.09 mcg | 4% |
| 759 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.09 mcg | 4% |
| 760 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 0.09 mcg | 4% |
| 761 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 0.09 mcg | 4% |
| 762 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.09 mcg | 4% |
| 763 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.09 mcg | 4% |
| 764 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 0.09 mcg | 4% |
| 765 | Sweets, topping (spread), butterscotch or caramel | Sweets | 0.09 mcg | 4% |
| 766 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 0.09 mcg | 4% |
| 767 | Candies, fudge, chocolate, homemade | Sweets | 0.09 mcg | 4% |
| 768 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 0.09 mcg | 4% |
| 769 | Cookie, oatmeal, homemade, without raisins | Baked Products | 0.09 mcg | 4% |
| 770 | Pie, pumpkin, homemade | Baked Products | 0.09 mcg | 4% |
| 771 | Pie, coconut custard, commercial | Baked Products | 0.09 mcg | 4% |
| 772 | Muffin, corn, commercial | Baked Products | 0.09 mcg | 4% |
| 773 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 0.09 mcg | 4% |
| 774 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.09 mcg | 4% |
| 775 | Cookie, peanut butter, homemade, with margarine | Baked Products | 0.09 mcg | 4% |
| 776 | Cookie, fig bar | Baked Products | 0.09 mcg | 4% |
| 777 | Cookie, chocolate wafer | Baked Products | 0.09 mcg | 4% |
| 778 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.09 mcg | 4% |
| 779 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 0.09 mcg | 4% |
| 780 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 0.09 mcg | 4% |
| 781 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 0.09 mcg | 4% |
| 782 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.09 mcg | 4% |
| 783 | Yogourt, Greek style, sweetened, rich (8-12% M.F.) with Vitamin D added | Dairy and Egg Products | 0.09 mcg | 4% |
| 784 | Dumpling, plain | Baked Products | 0.09 mcg | 4% |
| 785 | Lasagna, vegetarian, homemade | Mixed Dishes | 0.08 mcg | 4% |
| 786 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.08 mcg | 3% |
| 787 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 0.08 mcg | 3% |
| 788 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 0.08 mcg | 3% |
| 789 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 0.08 mcg | 3% |
| 790 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 0.08 mcg | 3% |
| 791 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 0.08 mcg | 3% |
| 792 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 0.08 mcg | 3% |
| 793 | Refried beans | Legumes and Legume Products | 0.08 mcg | 3% |
| 794 | Rice, Spanish rice | Mixed Dishes | 0.08 mcg | 3% |
| 795 | Bread, garlic | Baked Products | 0.08 mcg | 3% |
| 796 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 0.08 mcg | 3% |
| 797 | Muffin bar, all flavours | Baked Products | 0.08 mcg | 3% |
| 798 | Burrito, bean and cheese, frozen | Mixed Dishes | 0.08 mcg | 3% |
| 799 | Candies, fudge, vanilla, homemade | Sweets | 0.08 mcg | 3% |
| 800 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.08 mcg | 3% |
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