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 1,408 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 5.00 mcg | 208% |
| 52 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | Breakfast Cereals | 5.00 mcg | 208% |
| 53 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 5.00 mcg | 208% |
| 54 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal | Breakfast Cereals | 5.00 mcg | 208% |
| 55 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | Breakfast Cereals | 5.00 mcg | 208% |
| 56 | Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS | Breakfast Cereals | 5.00 mcg | 208% |
| 57 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey | Breakfast Cereals | 5.00 mcg | 208% |
| 58 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 5.00 mcg | 208% |
| 59 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 5.00 mcg | 208% |
| 60 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 4.84 mcg | 202% |
| 61 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 4.84 mcg | 202% |
| 62 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries | Breakfast Cereals | 4.80 mcg | 200% |
| 63 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | Breakfast Cereals | 4.75 mcg | 198% |
| 64 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | Breakfast Cereals | 4.70 mcg | 196% |
| 65 | Cereals ready-to-eat, POST, Honeycomb Cereal | Breakfast Cereals | 4.69 mcg | 195% |
| 66 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 4.69 mcg | 195% |
| 67 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 4.69 mcg | 195% |
| 68 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 4.60 mcg | 192% |
| 69 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 4.60 mcg | 192% |
| 70 | Babyfood, cereal, rice, dry fortified | Baby Foods | 4.60 mcg | 192% |
| 71 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 4.55 mcg | 190% |
| 72 | Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice | Breakfast Cereals | 4.55 mcg | 190% |
| 73 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 4.44 mcg | 185% |
| 74 | Elk, free range, ground, cooked patties (Shoshone Bannock) | American Indian/Alaska Native Foods | 4.25 mcg | 177% |
| 75 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 4.20 mcg | 175% |
| 76 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 4.20 mcg | 175% |
| 77 | Vegetarian fillets | Legumes and Legume Products | 4.20 mcg | 175% |
| 78 | SCHIFF,TIGER'S MILK BAR | Sweets | 4.20 mcg | 175% |
| 79 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar | Snacks | 4.09 mcg | 170% |
| 80 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar | Sweets | 4.09 mcg | 170% |
| 81 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 4.03 mcg | 168% |
| 82 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 4.03 mcg | 168% |
| 83 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 4.00 mcg | 167% |
| 84 | Luncheon slices, meatless | Legumes and Legume Products | 4.00 mcg | 167% |
| 85 | Milk, dry, nonfat, instant, without added vitamin A and vitamin D | Dairy and Egg Products | 3.99 mcg | 166% |
| 86 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 3.99 mcg | 166% |
| 87 | Milk, dry, nonfat, calcium reduced | Dairy and Egg Products | 3.98 mcg | 166% |
| 88 | Milk, buttermilk, dried | Dairy and Egg Products | 3.82 mcg | 159% |
| 89 | Beverages, Energy drink, ROCKSTAR | Beverages | 3.77 mcg | 157% |
| 90 | Babyfood, cereal, barley, dry fortified | Baby Foods | 3.57 mcg | 149% |
| 91 | Egg substitute, powder | Dairy and Egg Products | 3.52 mcg | 147% |
| 92 | Beverages, Whey protein powder isolate | Beverages | 3.49 mcg | 145% |
| 93 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 3.45 mcg | 144% |
| 94 | Beverages, Acai berry drink, fortified | Beverages | 3.40 mcg | 142% |
| 95 | Beverages, PEPSICO QUAKER, Gatorade G2, low calorie | Beverages | 3.38 mcg | 141% |
| 96 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 3.33 mcg | 139% |
| 97 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 3.33 mcg | 139% |
| 98 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 3.25 mcg | 135% |
| 99 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 3.25 mcg | 135% |
| 100 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 3.22 mcg | 134% |
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