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 1,408 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Frankfurter, meatless | Legumes and Legume Products | 2.35 mcg | 98% |
| 152 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 2.31 mcg | 96% |
| 153 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 2.31 mcg | 96% |
| 154 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 2.30 mcg | 96% |
| 155 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 2.29 mcg | 95% |
| 156 | Cheese, mozzarella, whole milk | Dairy and Egg Products | 2.28 mcg | 95% |
| 157 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 2.27 mcg | 95% |
| 158 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 2.26 mcg | 94% |
| 159 | Cheese, mexican, queso cotija | Dairy and Egg Products | 2.26 mcg | 94% |
| 160 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 2.25 mcg | 94% |
| 161 | Chicken, meatless | Legumes and Legume Products | 2.18 mcg | 91% |
| 162 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 2.18 mcg | 91% |
| 163 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 2.14 mcg | 89% |
| 164 | Cheese puffs and twists, corn based, baked, low fat | Snacks | 2.14 mcg | 89% |
| 165 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 2.12 mcg | 88% |
| 166 | Cheese, tilsit | Dairy and Egg Products | 2.10 mcg | 88% |
| 167 | School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked | Fast Foods | 2.10 mcg | 88% |
| 168 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 2.06 mcg | 86% |
| 169 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 2.03 mcg | 85% |
| 170 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 2.01 mcg | 84% |
| 171 | Milk and cereal bar | Snacks | 2.00 mcg | 83% |
| 172 | School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Cheese Pizza, frozen | Fast Foods | 2.00 mcg | 83% |
| 173 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 2.00 mcg | 83% |
| 174 | Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 | Beverages | 1.99 mcg | 83% |
| 175 | Beverages, Energy drink, RED BULL | Beverages | 1.97 mcg | 82% |
| 176 | Egg, yolk, raw, fresh | Dairy and Egg Products | 1.95 mcg | 81% |
| 177 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 1.95 mcg | 81% |
| 178 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 1.92 mcg | 80% |
| 179 | WENDY'S, CLASSIC DOUBLE, with cheese | Fast Foods | 1.92 mcg | 80% |
| 180 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 1.90 mcg | 79% |
| 181 | Cheese, American, nonfat or fat free | Dairy and Egg Products | 1.85 mcg | 77% |
| 182 | Elk, free range, roast, eye of round, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 1.77 mcg | 74% |
| 183 | Cheese, white, queso blanco | Dairy and Egg Products | 1.75 mcg | 73% |
| 184 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 1.75 mcg | 73% |
| 185 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 1.71 mcg | 71% |
| 186 | Beverage, instant breakfast powder, chocolate, not reconstituted | Dairy and Egg Products | 1.71 mcg | 71% |
| 187 | Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS | Baby Foods | 1.70 mcg | 71% |
| 188 | Cheese, dry white, queso seco | Dairy and Egg Products | 1.70 mcg | 71% |
| 189 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 1.70 mcg | 71% |
| 190 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 1.70 mcg | 71% |
| 191 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 1.70 mcg | 71% |
| 192 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 1.70 mcg | 71% |
| 193 | Cheese, feta | Dairy and Egg Products | 1.69 mcg | 70% |
| 194 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 1.69 mcg | 70% |
| 195 | Fast foods, cheeseburger; double, large patty; with condiments | Fast Foods | 1.68 mcg | 70% |
| 196 | French toast, frozen, ready-to-heat | Baked Products | 1.68 mcg | 70% |
| 197 | Cheese, fresh, queso fresco | Dairy and Egg Products | 1.68 mcg | 70% |
| 198 | McDONALD'S, DOUBLE QUARTER POUNDER with Cheese | Fast Foods | 1.68 mcg | 70% |
| 199 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 1.68 mcg | 70% |
| 200 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 1.68 mcg | 70% |
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