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 1201–1250 of 1,408 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Fast foods, potato, mashed | Fast Foods | 0.07 mcg | 3% |
| 1202 | Potatoes, mashed, home-prepared, whole milk added | Vegetables and Vegetable Products | 0.07 mcg | 3% |
| 1203 | TACO BELL, Nachos | Fast Foods | 0.07 mcg | 3% |
| 1204 | Fast foods, nachos, with cheese | Fast Foods | 0.07 mcg | 3% |
| 1205 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 0.07 mcg | 3% |
| 1206 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 0.07 mcg | 3% |
| 1207 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 0.07 mcg | 3% |
| 1208 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 0.07 mcg | 3% |
| 1209 | Frozen yogurts, flavors other than chocolate | Sweets | 0.07 mcg | 3% |
| 1210 | Frozen yogurts, chocolate | Sweets | 0.07 mcg | 3% |
| 1211 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 0.07 mcg | 3% |
| 1212 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 0.07 mcg | 3% |
| 1213 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 0.07 mcg | 3% |
| 1214 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie | Fats and Oils | 0.07 mcg | 3% |
| 1215 | Candies, fudge, vanilla with nuts | Sweets | 0.07 mcg | 3% |
| 1216 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.06 mcg | 2% |
| 1217 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 0.06 mcg | 2% |
| 1218 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.06 mcg | 2% |
| 1219 | Crackers, cheese, whole grain | Baked Products | 0.06 mcg | 2% |
| 1220 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 0.06 mcg | 2% |
| 1221 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 0.06 mcg | 2% |
| 1222 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 0.06 mcg | 2% |
| 1223 | Cake, gingerbread, prepared from recipe | Baked Products | 0.06 mcg | 2% |
| 1224 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 0.06 mcg | 2% |
| 1225 | Cake, angelfood, commercially prepared | Baked Products | 0.06 mcg | 2% |
| 1226 | Margarine-like spread with yogurt, 70% fat, stick, with salt | Fats and Oils | 0.06 mcg | 2% |
| 1227 | Babyfood, macaroni and cheese, toddler | Baby Foods | 0.06 mcg | 2% |
| 1228 | Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D | Fats and Oils | 0.06 mcg | 2% |
| 1229 | Margarine,spread, 35-39% fat, tub | Fats and Oils | 0.06 mcg | 2% |
| 1230 | Babyfood, cereal, with egg yolks, junior | Baby Foods | 0.06 mcg | 2% |
| 1231 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 0.06 mcg | 2% |
| 1232 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 0.06 mcg | 2% |
| 1233 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 0.06 mcg | 2% |
| 1234 | Syrups, chocolate, fudge-type | Sweets | 0.06 mcg | 2% |
| 1235 | Pudding, lemon, dry mix, regular, prepared with sugar, egg yolk and water | Sweets | 0.06 mcg | 2% |
| 1236 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 0.06 mcg | 2% |
| 1237 | Mayonnaise, low sodium, low calorie or diet | Fats and Oils | 0.06 mcg | 2% |
| 1238 | Beverages, Chocolate-flavored drink, whey and milk based | Beverages | 0.06 mcg | 2% |
| 1239 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.06 mcg | 2% |
| 1240 | Candies, NESTLE, BIT-O'-HONEY Candy Chews | Sweets | 0.06 mcg | 2% |
| 1241 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 0.05 mcg | 2% |
| 1242 | Cake, pudding-type, yellow, dry mix | Baked Products | 0.05 mcg | 2% |
| 1243 | Bread, irish soda, prepared from recipe | Baked Products | 0.05 mcg | 2% |
| 1244 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 0.05 mcg | 2% |
| 1245 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 0.05 mcg | 2% |
| 1246 | Doughnuts, french crullers, glazed | Baked Products | 0.05 mcg | 2% |
| 1247 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 0.05 mcg | 2% |
| 1248 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 0.05 mcg | 2% |
| 1249 | Babyfood, ravioli, cheese filled, with tomato sauce | Baby Foods | 0.05 mcg | 2% |
| 1250 | Ice cream sandwich | Dairy and Egg Products | 0.05 mcg | 2% |
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