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 1101–1150 of 1,408 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Bread, egg | Baked Products | 0.10 mcg | 4% |
| 1102 | Margarine, regular, 80% fat, composite, stick, with salt | Fats and Oils | 0.10 mcg | 4% |
| 1103 | Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D | Fats and Oils | 0.10 mcg | 4% |
| 1104 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 0.10 mcg | 4% |
| 1105 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 0.10 mcg | 4% |
| 1106 | Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D | Fats and Oils | 0.10 mcg | 4% |
| 1107 | Margarine, regular, hard, soybean (hydrogenated) | Fats and Oils | 0.10 mcg | 4% |
| 1108 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.10 mcg | 4% |
| 1109 | Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt | Fats and Oils | 0.10 mcg | 4% |
| 1110 | Margarine-like, butter-margarine blend, 80% fat, stick, without salt | Fats and Oils | 0.10 mcg | 4% |
| 1111 | ON THE BORDER, refried beans | Restaurant Foods | 0.10 mcg | 4% |
| 1112 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.10 mcg | 4% |
| 1113 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 0.10 mcg | 4% |
| 1114 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.10 mcg | 4% |
| 1115 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 0.10 mcg | 4% |
| 1116 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 0.10 mcg | 4% |
| 1117 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free | Fats and Oils | 0.10 mcg | 4% |
| 1118 | Candies, confectioner's coating, butterscotch | Sweets | 0.10 mcg | 4% |
| 1119 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 0.09 mcg | 4% |
| 1120 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 0.09 mcg | 4% |
| 1121 | Danish pastry, raspberry, unenriched | Baked Products | 0.09 mcg | 4% |
| 1122 | Muffins, corn, commercially prepared | Baked Products | 0.09 mcg | 4% |
| 1123 | Cookies, peanut butter, prepared from recipe | Baked Products | 0.09 mcg | 4% |
| 1124 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 0.09 mcg | 4% |
| 1125 | Margarine-like, vegetable oil-butter spread, tub, with salt | Fats and Oils | 0.09 mcg | 4% |
| 1126 | Macaroni and Cheese, canned, microwavable | Meals, Entrees, and Side Dishes | 0.09 mcg | 4% |
| 1127 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 0.09 mcg | 4% |
| 1128 | Danish pastry, lemon, unenriched | Baked Products | 0.09 mcg | 4% |
| 1129 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.09 mcg | 4% |
| 1130 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 0.09 mcg | 4% |
| 1131 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 0.09 mcg | 4% |
| 1132 | Pie, pumpkin, prepared from recipe | Baked Products | 0.09 mcg | 4% |
| 1133 | Pie, coconut custard, commercially prepared | Baked Products | 0.09 mcg | 4% |
| 1134 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 0.09 mcg | 4% |
| 1135 | Cookies, fig bars | Baked Products | 0.09 mcg | 4% |
| 1136 | Cookies, chocolate wafers | Baked Products | 0.09 mcg | 4% |
| 1137 | Egg, white, raw, fresh | Dairy and Egg Products | 0.09 mcg | 4% |
| 1138 | Sauce, horseradish | Soups, Sauces, and Gravies | 0.09 mcg | 4% |
| 1139 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 0.09 mcg | 4% |
| 1140 | Ice cream bar, stick or nugget, with crunch coating | Dairy and Egg Products | 0.09 mcg | 4% |
| 1141 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.09 mcg | 4% |
| 1142 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.09 mcg | 4% |
| 1143 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 0.09 mcg | 4% |
| 1144 | Salad dressing, coleslaw | Fats and Oils | 0.09 mcg | 4% |
| 1145 | ON THE BORDER, Mexican rice | Restaurant Foods | 0.09 mcg | 4% |
| 1146 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 0.09 mcg | 4% |
| 1147 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 0.09 mcg | 4% |
| 1148 | Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 | Sweets | 0.09 mcg | 4% |
| 1149 | Puddings, chocolate, ready-to-eat | Sweets | 0.09 mcg | 4% |
| 1150 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 0.09 mcg | 4% |
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