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 2001–2050 of 2,478 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 0.08 mcg | 3% | CNF |
| 2002 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 0.08 mcg | 3% | CNF |
| 2003 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 0.08 mcg | 3% | CNF |
| 2004 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 0.08 mcg | 3% | CNF |
| 2005 | Refried beans | Legumes and Legume Products | 0.08 mcg | 3% | CNF |
| 2006 | Rice, Spanish rice | Mixed Dishes | 0.08 mcg | 3% | CNF |
| 2007 | Bread, garlic | Baked Products | 0.08 mcg | 3% | CNF |
| 2008 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 0.08 mcg | 3% | CNF |
| 2009 | Muffin bar, all flavours | Baked Products | 0.08 mcg | 3% | CNF |
| 2010 | Burrito, bean and cheese, frozen | Mixed Dishes | 0.08 mcg | 3% | CNF |
| 2011 | Candies, fudge, vanilla, homemade | Sweets | 0.08 mcg | 3% | CNF |
| 2012 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.08 mcg | 3% | CNF |
| 2013 | Pie, fried, lemon | Baked Products | 0.08 mcg | 3% | CNF |
| 2014 | Pie, fried, cherry | Baked Products | 0.08 mcg | 3% | CNF |
| 2015 | Cookie, chocolate chip, homemade, made with butter | Baked Products | 0.08 mcg | 3% | CNF |
| 2016 | Popover, dry mix, unprepared | Baked Products | 0.08 mcg | 3% | CNF |
| 2017 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 0.08 mcg | 3% | CNF |
| 2018 | Cracker, milk | Baked Products | 0.08 mcg | 3% | CNF |
| 2019 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.08 mcg | 3% | CNF |
| 2020 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 0.08 mcg | 3% | CNF |
| 2021 | Cookie, chocolate chip, refrigerated dough | Baked Products | 0.08 mcg | 3% | CNF |
| 2022 | Cookie, fudge, cake-type | Baked Products | 0.08 mcg | 3% | CNF |
| 2023 | Cake, white, homemade, without icing (frosting) | Baked Products | 0.08 mcg | 3% | CNF |
| 2024 | Cake, pineapple upside-down, homemade | Baked Products | 0.08 mcg | 3% | CNF |
| 2025 | Bread, white, homemade with 2% milk | Baked Products | 0.08 mcg | 3% | CNF |
| 2026 | Biscuit, plain/buttermilk, homemade | Baked Products | 0.08 mcg | 3% | CNF |
| 2027 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 0.08 mcg | 3% | CNF |
| 2028 | Soybean, fermented products, miso | Legumes and Legume Products | 0.08 mcg | 3% | CNF |
| 2029 | Alcohol, liqueur, coffee and cream (17% alcohol by volume) | Beverages | 0.08 mcg | 3% | CNF |
| 2030 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.08 mcg | 3% | CNF |
| 2031 | Cookie, shortbread, plain, homemade | Baked Products | 0.07 mcg | 3% | CNF |
| 2032 | Leavening agents, yeast, baker's, active dry | Baked Products | 0.07 mcg | 3% | USDA_SR |
| 2033 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 0.07 mcg | 3% | USDA_SR |
| 2034 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 0.07 mcg | 3% | USDA_SR |
| 2035 | Cookies, chocolate, made with rice cereal | Baked Products | 0.07 mcg | 3% | USDA_SR |
| 2036 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt | Fats and Oils | 0.07 mcg | 3% | USDA_SR |
| 2037 | Butter, whipped, with salt | Dairy and Egg Products | 0.07 mcg | 3% | USDA_SR |
| 2038 | Potato salad with egg | Meals, Entrees, and Side Dishes | 0.07 mcg | 3% | USDA_SR |
| 2039 | Snacks, granola bites, mixed flavors | Snacks | 0.07 mcg | 3% | USDA_SR |
| 2040 | Cookies, sugar, refrigerated dough, baked | Baked Products | 0.07 mcg | 3% | USDA_SR |
| 2041 | Cookies, brownies, commercially prepared | Baked Products | 0.07 mcg | 3% | USDA_SR |
| 2042 | Margarine-like, vegetable oil spread, 60% fat, stick, with salt | Fats and Oils | 0.07 mcg | 3% | USDA_SR |
| 2043 | Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D | Fats and Oils | 0.07 mcg | 3% | USDA_SR |
| 2044 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 0.07 mcg | 3% | USDA_SR |
| 2045 | Babyfood, cookies, arrowroot | Baby Foods | 0.07 mcg | 3% | USDA_SR |
| 2046 | Milk, goat, fluid, with added vitamin D | Dairy and Egg Products | 0.07 mcg | 3% | USDA_SR |
| 2047 | Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D | Fats and Oils | 0.07 mcg | 3% | USDA_SR |
| 2048 | Babyfood, cereal, with egg yolks, strained | Baby Foods | 0.07 mcg | 3% | USDA_SR |
| 2049 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 0.07 mcg | 3% | USDA_SR |
| 2050 | Fast foods, potato, mashed | Fast Foods | 0.07 mcg | 3% | USDA_SR |
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