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 51–100 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Bar, milk and cereal | Baked Products | 2.00 mcg | 83% |
| 52 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 1.96 mcg | 82% |
| 53 | Energy drink, sugar free/low calorie | Beverages | 1.92 mcg | 80% |
| 54 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 1.92 mcg | 80% |
| 55 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 1.90 mcg | 79% |
| 56 | Cheese, processed product, Swiss, slices | Dairy and Egg Products | 1.90 mcg | 79% |
| 57 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 1.76 mcg | 74% |
| 58 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 1.75 mcg | 73% |
| 59 | Instant breakfast, powder, chocolate | Beverages | 1.71 mcg | 71% |
| 60 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 1.70 mcg | 71% |
| 61 | Waffle, whole wheat, low fat | Baked Products | 1.70 mcg | 71% |
| 62 | Cheese, feta | Dairy and Egg Products | 1.69 mcg | 70% |
| 63 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 1.69 mcg | 70% |
| 64 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 1.68 mcg | 70% |
| 65 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 1.68 mcg | 70% |
| 66 | Cheese, swiss, low fat | Dairy and Egg Products | 1.68 mcg | 70% |
| 67 | Cheese, swiss, low sodium | Dairy and Egg Products | 1.68 mcg | 70% |
| 68 | French toast, frozen, ready to heat | Baked Products | 1.68 mcg | 70% |
| 69 | Cheese, fontina | Dairy and Egg Products | 1.68 mcg | 70% |
| 70 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 1.66 mcg | 69% |
| 71 | Cheese, brie | Dairy and Egg Products | 1.65 mcg | 69% |
| 72 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 1.62 mcg | 68% |
| 73 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 1.62 mcg | 67% |
| 74 | Cheese, gruyere | Dairy and Egg Products | 1.60 mcg | 67% |
| 75 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 1.58 mcg | 66% |
| 76 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 1.56 mcg | 65% |
| 77 | Cheese, gouda | Dairy and Egg Products | 1.54 mcg | 64% |
| 78 | Cheese, edam | Dairy and Egg Products | 1.54 mcg | 64% |
| 79 | Cheese, processed product, cheddar, reduced fat, spread | Dairy and Egg Products | 1.53 mcg | 64% |
| 80 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 1.52 mcg | 63% |
| 81 | Meatless, meatballs | Legumes and Legume Products | 1.50 mcg | 62% |
| 82 | Cheese, port-salut | Dairy and Egg Products | 1.50 mcg | 62% |
| 83 | Dessert topping (non dairy), fat free, Reddi Wip | Dairy and Egg Products | 1.48 mcg | 62% |
| 84 | Cheese, muenster, low fat | Dairy and Egg Products | 1.47 mcg | 61% |
| 85 | Cheese, muenster | Dairy and Egg Products | 1.47 mcg | 61% |
| 86 | Cheese, provolone, reduced fat | Dairy and Egg Products | 1.46 mcg | 61% |
| 87 | Cheese, provolone | Dairy and Egg Products | 1.46 mcg | 61% |
| 88 | Cheese, processed product, cheddar, reduced fat, slices | Dairy and Egg Products | 1.41 mcg | 59% |
| 89 | Cheese, parmesan, low sodium | Dairy and Egg Products | 1.40 mcg | 58% |
| 90 | Cheese, parmesan, shredded | Dairy and Egg Products | 1.40 mcg | 58% |
| 91 | Cheese, parmesan, dry grated | Dairy and Egg Products | 1.40 mcg | 58% |
| 92 | Egg, chicken, whole, cooked, scrambled or omelet | Dairy and Egg Products | 1.40 mcg | 58% |
| 93 | Cheese, processed product, cheddar, slices | Dairy and Egg Products | 1.39 mcg | 58% |
| 94 | Cheese, processed product, mozzarella, slices | Dairy and Egg Products | 1.38 mcg | 58% |
| 95 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain | Fast Foods | 1.38 mcg | 57% |
| 96 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 1.38 mcg | 57% |
| 97 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 1.33 mcg | 55% |
| 98 | Snacks, Clif bar, all flavours | Snacks | 1.32 mcg | 55% |
| 99 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables | Fast Foods | 1.32 mcg | 55% |
| 100 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments | Fast Foods | 1.31 mcg | 55% |
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