Vegetarian foods high in Vitamin B12 (USDA SR Legacy)

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 1,408 foods

#	Food	Category	Per 100 g	% DV
101	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Breakfast Cereals	3.10 mcg	129%
102	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	3.10 mcg	129%
103	Sandwich spread, meatless	Legumes and Legume Products	3.10 mcg	129%
104	Cheese, swiss	Dairy and Egg Products	3.06 mcg	128%
105	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	3.05 mcg	127%
106	Protein supplement, milk based, Muscle Milk, powder	Dairy and Egg Products	3.00 mcg	125%
107	Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar	Sweets	3.00 mcg	125%
108	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	3.00 mcg	125%
109	CRACKER BARREL, grilled sirloin steak	Restaurant Foods	3.00 mcg	125%
110	Egg, whole, dried	Dairy and Egg Products	2.96 mcg	123%
111	Waffles, plain, frozen, ready-to-heat	Baked Products	2.93 mcg	122%
112	Waffles, plain, frozen, ready -to-heat, toasted	Baked Products	2.90 mcg	121%
113	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	2.90 mcg	121%
114	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Breakfast Cereals	2.90 mcg	121%
115	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	2.88 mcg	120%
116	Waffles, buttermilk, frozen, ready-to-heat	Baked Products	2.86 mcg	119%
117	Pancakes, gluten-free, frozen, ready-to-heat	Baked Products	2.83 mcg	118%
118	Pancakes plain, frozen, ready-to-heat (includes buttermilk)	Baked Products	2.80 mcg	117%
119	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	Beverages	2.78 mcg	116%
120	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar	Snacks	2.73 mcg	114%
121	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Breakfast Cereals	2.73 mcg	114%
122	Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar	Sweets	2.73 mcg	114%
123	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Breakfast Cereals	2.73 mcg	114%
124	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Breakfast Cereals	2.70 mcg	113%
125	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	2.70 mcg	113%
126	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Breakfast Cereals	2.70 mcg	113%
127	DENNY'S, top sirloin steak	Restaurant Foods	2.70 mcg	113%
128	Waffles, gluten-free, frozen, ready-to-heat	Baked Products	2.68 mcg	112%
129	T.G.I. FRIDAY'S, classic sirloin steak (10 oz)	Restaurant Foods	2.63 mcg	110%
130	Beverages, Energy Drink, Monster, fortified with vitamins C, B2, B3, B6, B12	Beverages	2.57 mcg	107%
131	Restaurant, family style, sirloin steak	Restaurant Foods	2.54 mcg	106%
132	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	2.53 mcg	105%
133	Beverages, Energy Drink, sugar free	Beverages	2.50 mcg	104%
134	Beverages, Energy Drink with carbonated water and high fructose corn syrup	Beverages	2.50 mcg	104%
135	Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12	Beverages	2.50 mcg	104%
136	Cereals ready-to-eat, POST, Honey Nut Shredded Wheat	Breakfast Cereals	2.50 mcg	104%
137	Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12	Beverages	2.50 mcg	104%
138	Beverages, MONSTER energy drink, low carb	Beverages	2.50 mcg	104%
139	Beverages, Energy drink, ROCKSTAR, sugar free	Beverages	2.50 mcg	104%
140	Cereals ready-to-eat, POST Raisin Bran Cereal	Breakfast Cereals	2.50 mcg	104%
141	Whey, acid, dried	Dairy and Egg Products	2.50 mcg	104%
142	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	2.50 mcg	104%
143	Fruit juice smoothie, NAKED JUICE, BLUE MACHINE	Fruits and Fruit Juices	2.50 mcg	104%
144	Beverages, Protein powder whey based	Beverages	2.45 mcg	102%
145	Waffle, buttermilk, frozen, ready-to-heat, microwaved	Baked Products	2.44 mcg	102%
146	Vitasoy USA Nasoya, Lite Silken Tofu	Legumes and Legume Products	2.42 mcg	101%
147	Cheese, gjetost	Dairy and Egg Products	2.42 mcg	101%
148	Vegetarian meatloaf or patties	Legumes and Legume Products	2.40 mcg	100%
149	Whey, sweet, dried	Dairy and Egg Products	2.37 mcg	99%
150	Vitasoy USA, Nasoya Lite Firm Tofu	Legumes and Legume Products	2.36 mcg	98%

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Vegetarian foods high in Vitamin B12 (USDA SR Legacy)

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