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 201–250 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 0.59 mcg | 25% |
| 202 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 0.59 mcg | 24% |
| 203 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 0.58 mcg | 24% |
| 204 | Sandwich, egg salad, homemade | Mixed Dishes | 0.58 mcg | 24% |
| 205 | Dessert, frozen, light ice cream, soft serve, blended with cookie pieces | Sweets | 0.58 mcg | 24% |
| 206 | Fast foods, dessert, ice cream, light, vanilla, soft serve with cone | Fast Foods | 0.58 mcg | 24% |
| 207 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 0.58 mcg | 24% |
| 208 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 0.57 mcg | 24% |
| 209 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 0.57 mcg | 24% |
| 210 | Fast foods, pizza, cheese, thin crust | Fast Foods | 0.57 mcg | 24% |
| 211 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 0.57 mcg | 24% |
| 212 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 0.57 mcg | 24% |
| 213 | Candies, bars, Kit Kat wafer bar | Sweets | 0.56 mcg | 23% |
| 214 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.56 mcg | 23% |
| 215 | Vitamin water, tropical citrus flavour, sweetened, with caffeine | Beverages | 0.55 mcg | 23% |
| 216 | Dessert, frozen, made with skim milk, chocolate | Sweets | 0.55 mcg | 23% |
| 217 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 0.55 mcg | 23% |
| 218 | Tamale (Navajo) | Mixed Dishes | 0.54 mcg | 23% |
| 219 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.54 mcg | 23% |
| 220 | Yogourt, fruit flavoured, fresh cheese-type, miniature size, with added Vitamin D | Dairy and Egg Products | 0.54 mcg | 22% |
| 221 | Vitamin water, all flavours, low Calorie | Beverages | 0.53 mcg | 22% |
| 222 | Candies, M&M's, plain chocolate candies | Sweets | 0.53 mcg | 22% |
| 223 | Candies, milk chocolate coated peanuts | Sweets | 0.53 mcg | 22% |
| 224 | Snacks, popcorn, cheese flavour | Snacks | 0.53 mcg | 22% |
| 225 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 0.53 mcg | 22% |
| 226 | Milk, fluid, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.53 mcg | 22% |
| 227 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 0.53 mcg | 22% |
| 228 | Vitamin water, all flavours, sweetened | Beverages | 0.52 mcg | 22% |
| 229 | Coffee substitute, cereal grain beverage, powder, with 2% milk | Beverages | 0.52 mcg | 22% |
| 230 | Dessert, frozen, ice cream, fat free, no sugar added, flavours other than chocolate | Sweets | 0.52 mcg | 22% |
| 231 | Dessert, frozen, ice cream, light, with aspartame, vanilla | Sweets | 0.52 mcg | 22% |
| 232 | Fast foods, hot dog, plain | Fast Foods | 0.52 mcg | 22% |
| 233 | Dessert, egg custard, dry mix prepared with whole milk | Sweets | 0.52 mcg | 22% |
| 234 | Milk shake, vanilla, thick | Beverages | 0.52 mcg | 22% |
| 235 | Cream, 5% | Dairy and Egg Products | 0.52 mcg | 22% |
| 236 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 0.51 mcg | 21% |
| 237 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 0.50 mcg | 21% |
| 238 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 0.50 mcg | 21% |
| 239 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 0.50 mcg | 21% |
| 240 | Yeast extract spread | Vegetables and Vegetable Products | 0.50 mcg | 21% |
| 241 | Fast foods, mexican, burrito with beans | Fast Foods | 0.50 mcg | 21% |
| 242 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 0.50 mcg | 21% |
| 243 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 0.50 mcg | 21% |
| 244 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 0.50 mcg | 21% |
| 245 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 0.50 mcg | 21% |
| 246 | Milk, fluid, skim | Dairy and Egg Products | 0.50 mcg | 21% |
| 247 | Yogourt, plain, fresh cheese-type (quark), fat free, no salt added | Dairy and Egg Products | 0.49 mcg | 20% |
| 248 | Dessert, pudding, vanilla, dry mix, instant, prepared with 2% milk | Sweets | 0.49 mcg | 20% |
| 249 | Dessert, frozen, ice cream bar or stick, chocolate covered | Sweets | 0.49 mcg | 20% |
| 250 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 0.49 mcg | 20% |
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