Vegetarian foods high in Vitamin B12

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 101–150 of 2,478 foods

#	Food	Category	Per 100 g	% DV	Source
101	Milk, dry, skim, powder, instant	Dairy and Egg Products	3.99 mcg	166%	CNF
102	Milk, dry, nonfat, calcium reduced	Dairy and Egg Products	3.98 mcg	166%	USDA_SR
103	Milk, buttermilk, dried	Dairy and Egg Products	3.82 mcg	159%	USDA_SR
104	Milk, dry, buttermilk, sweet cream	Dairy and Egg Products	3.82 mcg	159%	CNF
105	Beverages, Energy drink, ROCKSTAR	Beverages	3.77 mcg	157%	USDA_SR
106	Babyfood, cereal, barley, dry fortified	Baby Foods	3.57 mcg	149%	USDA_SR
107	Egg substitute, powder	Dairy and Egg Products	3.52 mcg	147%	USDA_SR
108	Egg substitute, powder	Dairy and Egg Products	3.52 mcg	147%	CNF
109	Beverages, Whey protein powder isolate	Beverages	3.49 mcg	145%	USDA_SR
110	Beverage, whey protein isolate, powder	Beverages	3.49 mcg	145%	CNF
111	Elk, free range, ground, raw (Shoshone Bannock)	American Indian/Alaska Native Foods	3.45 mcg	144%	USDA_SR
112	Beverages, Acai berry drink, fortified	Beverages	3.40 mcg	142%	USDA_SR
113	Egg, chicken, dried, whole	Dairy and Egg Products	3.39 mcg	141%	CNF
114	Beverages, PEPSICO QUAKER, Gatorade G2, low calorie	Beverages	3.38 mcg	141%	USDA_SR
115	Cheese, swiss (emmental)	Dairy and Egg Products	3.34 mcg	139%	CNF
116	Babyfood, cereal, oatmeal, with bananas, dry	Baby Foods	3.33 mcg	139%	USDA_SR
117	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	3.33 mcg	139%	USDA_SR
118	Milk, dry, whole, without added vitamin D	Dairy and Egg Products	3.25 mcg	135%	USDA_SR
119	Milk, dry, whole, with added vitamin D	Dairy and Egg Products	3.25 mcg	135%	USDA_SR
120	Milk, dry whole	Dairy and Egg Products	3.25 mcg	135%	CNF
121	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Snacks	3.22 mcg	134%	USDA_SR
122	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Breakfast Cereals	3.10 mcg	129%	USDA_SR
123	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	3.10 mcg	129%	USDA_SR
124	Sandwich spread, meatless	Legumes and Legume Products	3.10 mcg	129%	USDA_SR
125	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	3.10 mcg	129%	CNF
126	Meatless, sandwich spread	Legumes and Legume Products	3.10 mcg	129%	CNF
127	Cheese, swiss	Dairy and Egg Products	3.06 mcg	128%	USDA_SR
128	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	3.05 mcg	127%	USDA_SR
129	Cheese, swiss	Dairy and Egg Products	3.02 mcg	126%	USDA_FF
130	Cheese, swiss	Dairy and Egg Products	3.02 mcg	126%	USDA_FF
131	Protein supplement, milk based, Muscle Milk, powder	Dairy and Egg Products	3.00 mcg	125%	USDA_SR
132	Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar	Sweets	3.00 mcg	125%	USDA_SR
133	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	3.00 mcg	125%	USDA_SR
134	CRACKER BARREL, grilled sirloin steak	Restaurant Foods	3.00 mcg	125%	USDA_SR
135	Egg, whole, dried	Dairy and Egg Products	2.96 mcg	123%	USDA_SR
136	Instant breakfast, powder	Beverages	2.96 mcg	123%	CNF
137	Chocolate syrup, thin type, less sugar, with added vitamins and minerals	Beverages	2.96 mcg	123%	CNF
138	Waffles, plain, frozen, ready-to-heat	Baked Products	2.93 mcg	122%	USDA_SR
139	Waffle, plain, frozen, ready-to-heat	Baked Products	2.93 mcg	122%	CNF
140	Waffles, plain, frozen, ready -to-heat, toasted	Baked Products	2.90 mcg	121%	USDA_SR
141	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	2.90 mcg	121%	USDA_SR
142	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Breakfast Cereals	2.90 mcg	121%	USDA_SR
143	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	2.88 mcg	120%	USDA_SR
144	Waffles, buttermilk, frozen, ready-to-heat	Baked Products	2.86 mcg	119%	USDA_SR
145	Waffle, buttermilk, frozen, ready-to-heat	Baked Products	2.86 mcg	119%	CNF
146	Waffle, plain, frozen, ready-to-heat, toasted	Baked Products	2.86 mcg	119%	CNF
147	Pancakes, gluten-free, frozen, ready-to-heat	Baked Products	2.83 mcg	118%	USDA_SR
148	Pancakes plain, frozen, ready-to-heat (includes buttermilk)	Baked Products	2.80 mcg	117%	USDA_SR
149	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	Beverages	2.78 mcg	116%	USDA_SR
150	Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A	Beverages	2.78 mcg	116%	CNF

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Vegetarian foods high in Vitamin B12

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