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 151–200 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Cheese fondue | Dairy and Egg Products | 0.83 mcg | 35% |
| 152 | Cheese, monterey | Dairy and Egg Products | 0.83 mcg | 35% |
| 153 | Cheese, colby | Dairy and Egg Products | 0.83 mcg | 35% |
| 154 | Cheese, cheshire | Dairy and Egg Products | 0.83 mcg | 35% |
| 155 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 0.82 mcg | 34% |
| 156 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 0.80 mcg | 33% |
| 157 | Candies, bars, milk chocolate with rice cereal | Sweets | 0.80 mcg | 33% |
| 158 | Malted milk, natural flavour, powder | Beverages | 0.80 mcg | 33% |
| 159 | Instant breakfast, powder, prepared with 2% milk | Beverages | 0.79 mcg | 33% |
| 160 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 0.78 mcg | 32% |
| 161 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 0.78 mcg | 32% |
| 162 | Malted milk, natural flavour, enriched powder | Beverages | 0.78 mcg | 32% |
| 163 | Cheese, processed product, swiss, slices, low fat | Dairy and Egg Products | 0.77 mcg | 32% |
| 164 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 0.77 mcg | 32% |
| 165 | Candies, candy bits, yogourt covered | Sweets | 0.76 mcg | 32% |
| 166 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain | Fast Foods | 0.76 mcg | 32% |
| 167 | Candies, bars / chips, milk chocolate, plain | Sweets | 0.75 mcg | 31% |
| 168 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 0.75 mcg | 31% |
| 169 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 0.75 mcg | 31% |
| 170 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 0.73 mcg | 30% |
| 171 | Cheese food, imitation | Dairy and Egg Products | 0.71 mcg | 30% |
| 172 | Milk, fluid, sheep, whole | Dairy and Egg Products | 0.71 mcg | 30% |
| 173 | Energy drink, various flavours | Beverages | 0.70 mcg | 29% |
| 174 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 0.70 mcg | 29% |
| 175 | Cheese, processed product, cheddar, slices, low sodium | Dairy and Egg Products | 0.70 mcg | 29% |
| 176 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.70 mcg | 29% |
| 177 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 0.70 mcg | 29% |
| 178 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.70 mcg | 29% |
| 179 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 0.70 mcg | 29% |
| 180 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 0.69 mcg | 29% |
| 181 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 0.68 mcg | 28% |
| 182 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 0.67 mcg | 28% |
| 183 | Cheese, processed product, cheddar, loaf | Dairy and Egg Products | 0.67 mcg | 28% |
| 184 | Candies, milk chocolate coated coffee beans | Sweets | 0.65 mcg | 27% |
| 185 | Candies, confectioner's coating, yogourt | Sweets | 0.65 mcg | 27% |
| 186 | Cheese, roquefort (blue) | Dairy and Egg Products | 0.64 mcg | 27% |
| 187 | Egg Benedict | Dairy and Egg Products | 0.63 mcg | 26% |
| 188 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 0.63 mcg | 26% |
| 189 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 0.63 mcg | 26% |
| 190 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 0.63 mcg | 26% |
| 191 | Instant breakfast, powder, chocolate, prepared with 2% milk | Beverages | 0.62 mcg | 26% |
| 192 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 0.62 mcg | 26% |
| 193 | Vitamin water, flavours not lemon/orange, sweetened | Beverages | 0.61 mcg | 26% |
| 194 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 0.61 mcg | 25% |
| 195 | Cheese souffle | Mixed Dishes | 0.60 mcg | 25% |
| 196 | Vitamin water, flavours not lemon/orange, low Calorie | Beverages | 0.60 mcg | 25% |
| 197 | Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies | Sweets | 0.60 mcg | 25% |
| 198 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 0.60 mcg | 25% |
| 199 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 0.60 mcg | 25% |
| 200 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 0.59 mcg | 25% |
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