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 1951–2000 of 2,478 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Pie, coconut custard, commercial | Baked Products | 0.09 mcg | 4% | CNF |
| 1952 | Muffin, corn, commercial | Baked Products | 0.09 mcg | 4% | CNF |
| 1953 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 0.09 mcg | 4% | CNF |
| 1954 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.09 mcg | 4% | CNF |
| 1955 | Cookie, peanut butter, homemade, with margarine | Baked Products | 0.09 mcg | 4% | CNF |
| 1956 | Cookie, fig bar | Baked Products | 0.09 mcg | 4% | CNF |
| 1957 | Cookie, chocolate wafer | Baked Products | 0.09 mcg | 4% | CNF |
| 1958 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.09 mcg | 4% | CNF |
| 1959 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 0.09 mcg | 4% | CNF |
| 1960 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 0.09 mcg | 4% | CNF |
| 1961 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 0.09 mcg | 4% | CNF |
| 1962 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.09 mcg | 4% | CNF |
| 1963 | Yogourt, Greek style, sweetened, rich (8-12% M.F.) with Vitamin D added | Dairy and Egg Products | 0.09 mcg | 4% | CNF |
| 1964 | Dumpling, plain | Baked Products | 0.09 mcg | 4% | CNF |
| 1965 | Lasagna, vegetarian, homemade | Mixed Dishes | 0.08 mcg | 4% | CNF |
| 1966 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.08 mcg | 3% | CNF |
| 1967 | Alcoholic beverage, liqueur, coffee with cream, 34 proof | Beverages | 0.08 mcg | 3% | USDA_SR |
| 1968 | Popovers, dry mix, unenriched | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1969 | Pie, fried pies, lemon | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1970 | Crackers, milk | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1971 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1972 | Cookies, chocolate chip, refrigerated dough | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1973 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1974 | Bread, white, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1975 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 0.08 mcg | 3% | USDA_SR |
| 1976 | Tempeh | Legumes and Legume Products | 0.08 mcg | 3% | USDA_SR |
| 1977 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 0.08 mcg | 3% | USDA_SR |
| 1978 | Pie, fried pies, cherry | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1979 | Cookies, chocolate chip, prepared from recipe, made with butter | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1980 | Popovers, dry mix, enriched | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1981 | Pie, fried pies, fruit | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1982 | Cake, white, prepared from recipe without frosting | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1983 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1984 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1985 | Miso | Legumes and Legume Products | 0.08 mcg | 3% | USDA_SR |
| 1986 | Margarine, regular, 80% fat, composite, tub, without salt | Fats and Oils | 0.08 mcg | 3% | USDA_SR |
| 1987 | Margarine, regular, 80% fat, composite, tub, with salt | Fats and Oils | 0.08 mcg | 3% | USDA_SR |
| 1988 | Cookies, oatmeal, reduced fat | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1989 | Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D | Fats and Oils | 0.08 mcg | 3% | USDA_SR |
| 1990 | Babyfood, cereal, with eggs, strained | Baby Foods | 0.08 mcg | 3% | USDA_SR |
| 1991 | Dumpling, potato- or cheese-filled, frozen | Meals, Entrees, and Side Dishes | 0.08 mcg | 3% | USDA_SR |
| 1992 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 0.08 mcg | 3% | USDA_SR |
| 1993 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 0.08 mcg | 3% | USDA_SR |
| 1994 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 0.08 mcg | 3% | USDA_SR |
| 1995 | Garlic bread, frozen | Baked Products | 0.08 mcg | 3% | USDA_SR |
| 1996 | Restaurant, Mexican, refried beans | Restaurant Foods | 0.08 mcg | 3% | USDA_SR |
| 1997 | Restaurant, Mexican, spanish rice | Restaurant Foods | 0.08 mcg | 3% | USDA_SR |
| 1998 | Candies, fudge, vanilla, prepared-from-recipe | Sweets | 0.08 mcg | 3% | USDA_SR |
| 1999 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 0.08 mcg | 3% | CNF |
| 2000 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 0.08 mcg | 3% | CNF |
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