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 251–300 of 2,478 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Cheese, dry white, queso seco | Dairy and Egg Products | 1.70 mcg | 71% | USDA_SR |
| 252 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 1.70 mcg | 71% | USDA_SR |
| 253 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 1.70 mcg | 71% | USDA_SR |
| 254 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 1.70 mcg | 71% | USDA_SR |
| 255 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 1.70 mcg | 71% | USDA_SR |
| 256 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 1.70 mcg | 71% | CNF |
| 257 | Waffle, whole wheat, low fat | Baked Products | 1.70 mcg | 71% | CNF |
| 258 | Cheese, feta | Dairy and Egg Products | 1.69 mcg | 70% | USDA_SR |
| 259 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 1.69 mcg | 70% | USDA_SR |
| 260 | Cheese, feta | Dairy and Egg Products | 1.69 mcg | 70% | CNF |
| 261 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 1.69 mcg | 70% | CNF |
| 262 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 1.68 mcg | 70% | CNF |
| 263 | Fast foods, cheeseburger; double, large patty; with condiments | Fast Foods | 1.68 mcg | 70% | USDA_SR |
| 264 | French toast, frozen, ready-to-heat | Baked Products | 1.68 mcg | 70% | USDA_SR |
| 265 | Cheese, fresh, queso fresco | Dairy and Egg Products | 1.68 mcg | 70% | USDA_SR |
| 266 | McDONALD'S, DOUBLE QUARTER POUNDER with Cheese | Fast Foods | 1.68 mcg | 70% | USDA_SR |
| 267 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 1.68 mcg | 70% | USDA_SR |
| 268 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 1.68 mcg | 70% | USDA_SR |
| 269 | Cheese, fontina | Dairy and Egg Products | 1.68 mcg | 70% | USDA_SR |
| 270 | Cheese, swiss, low fat | Dairy and Egg Products | 1.68 mcg | 70% | USDA_SR |
| 271 | Cheese, swiss, low sodium | Dairy and Egg Products | 1.68 mcg | 70% | USDA_SR |
| 272 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 1.68 mcg | 70% | CNF |
| 273 | Cheese, swiss, low fat | Dairy and Egg Products | 1.68 mcg | 70% | CNF |
| 274 | Cheese, swiss, low sodium | Dairy and Egg Products | 1.68 mcg | 70% | CNF |
| 275 | French toast, frozen, ready to heat | Baked Products | 1.68 mcg | 70% | CNF |
| 276 | Cheese, fontina | Dairy and Egg Products | 1.68 mcg | 70% | CNF |
| 277 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 1.66 mcg | 69% | USDA_SR |
| 278 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 1.66 mcg | 69% | CNF |
| 279 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 1.65 mcg | 69% | USDA_FF |
| 280 | Cheese, brie | Dairy and Egg Products | 1.65 mcg | 69% | USDA_SR |
| 281 | Cheese, brie | Dairy and Egg Products | 1.65 mcg | 69% | CNF |
| 282 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 1.64 mcg | 68% | USDA_SR |
| 283 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 1.62 mcg | 68% | USDA_SR |
| 284 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 1.62 mcg | 68% | CNF |
| 285 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 1.62 mcg | 67% | CNF |
| 286 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 1.61 mcg | 67% | USDA_SR |
| 287 | Cheese, gruyere | Dairy and Egg Products | 1.60 mcg | 67% | USDA_SR |
| 288 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 1.60 mcg | 67% | USDA_SR |
| 289 | Cheese, gruyere | Dairy and Egg Products | 1.60 mcg | 67% | CNF |
| 290 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 1.58 mcg | 66% | USDA_SR |
| 291 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 1.58 mcg | 66% | CNF |
| 292 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 1.56 mcg | 65% | CNF |
| 293 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 1.55 mcg | 65% | USDA_SR |
| 294 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 1.55 mcg | 65% | USDA_SR |
| 295 | Cheese, edam | Dairy and Egg Products | 1.54 mcg | 64% | USDA_SR |
| 296 | Cheese, gouda | Dairy and Egg Products | 1.54 mcg | 64% | USDA_SR |
| 297 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder | Baby Foods | 1.54 mcg | 64% | USDA_SR |
| 298 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 1.54 mcg | 64% | USDA_SR |
| 299 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder | Baby Foods | 1.54 mcg | 64% | USDA_SR |
| 300 | Cheese, gouda | Dairy and Egg Products | 1.54 mcg | 64% | CNF |
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