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 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Hot chocolate, mix, powder, prepared with 2% milk | Beverages | 0.49 mcg | 20% |
| 252 | Candies, truffles, homemade | Sweets | 0.49 mcg | 20% |
| 253 | Dessert, frozen yogourt, chocolate, skim milk, with artificial sweetener | Sweets | 0.49 mcg | 20% |
| 254 | Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated | Sweets | 0.49 mcg | 20% |
| 255 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 0.49 mcg | 20% |
| 256 | Cheese, cottage, with vegetables | Dairy and Egg Products | 0.49 mcg | 20% |
| 257 | Dessert, pudding, lemon, dry mix, instant, prepared with 2% milk | Sweets | 0.49 mcg | 20% |
| 258 | Dessert, pudding, banana, dry mix, instant, prepared with 2% milk | Sweets | 0.49 mcg | 20% |
| 259 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 0.49 mcg | 20% |
| 260 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 0.49 mcg | 20% |
| 261 | Hot chocolate, cocoa, homemade, prepared with 2% milk | Beverages | 0.49 mcg | 20% |
| 262 | Dessert, pudding, coconut, dry mix, regular, prepared with 2% milk | Sweets | 0.49 mcg | 20% |
| 263 | Dessert, pudding, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 0.49 mcg | 20% |
| 264 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 0.49 mcg | 20% |
| 265 | Dessert, pudding, coconut, dry mix, instant, prepared with 2% milk | Sweets | 0.49 mcg | 20% |
| 266 | Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 0.49 mcg | 20% |
| 267 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 0.49 mcg | 20% |
| 268 | Dessert, pudding, banana, dry mix, regular, prepared with 2% milk | Sweets | 0.49 mcg | 20% |
| 269 | Strawberry flavour mix, powder, with 2% M.F. milk | Beverages | 0.49 mcg | 20% |
| 270 | Beverage mix, chocolate flavour, powder, with 2% M.F. milk | Beverages | 0.49 mcg | 20% |
| 271 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.48 mcg | 20% |
| 272 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.48 mcg | 20% |
| 273 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 0.48 mcg | 20% |
| 274 | Snacks, corn-based, extruded, puffs or twists, cheese | Snacks | 0.48 mcg | 20% |
| 275 | Shepherd's pie with corn | Mixed Dishes | 0.48 mcg | 20% |
| 276 | Dessert, mousse, chocolate, homemade | Sweets | 0.47 mcg | 20% |
| 277 | Dessert, frozen, ice cream, light, vanilla | Sweets | 0.47 mcg | 20% |
| 278 | Cheese, cottage, (2% M.F.) | Dairy and Egg Products | 0.47 mcg | 20% |
| 279 | Milk, fluid, partly skimmed, 1% M.F. | Dairy and Egg Products | 0.47 mcg | 20% |
| 280 | Cake, pound, homemade | Baked Products | 0.46 mcg | 19% |
| 281 | Milk, fluid, buttermilk, cultured, whole | Dairy and Egg Products | 0.46 mcg | 19% |
| 282 | Cracker, cheese, reduced sodium | Baked Products | 0.46 mcg | 19% |
| 283 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 0.46 mcg | 19% |
| 284 | Fast foods, mexican, enchilada with cheese | Fast Foods | 0.46 mcg | 19% |
| 285 | Fast foods, breakfast, biscuit with egg | Fast Foods | 0.46 mcg | 19% |
| 286 | Malted milk, natural flavour, powder, with whole milk | Beverages | 0.46 mcg | 19% |
| 287 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 0.46 mcg | 19% |
| 288 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 0.46 mcg | 19% |
| 289 | Salad, taco, with salsa, homemade | Mixed Dishes | 0.45 mcg | 19% |
| 290 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 0.45 mcg | 19% |
| 291 | Fast foods, entree, chili con carne | Fast Foods | 0.45 mcg | 19% |
| 292 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 0.45 mcg | 19% |
| 293 | Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F. | Dairy and Egg Products | 0.45 mcg | 19% |
| 294 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 0.45 mcg | 19% |
| 295 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 0.44 mcg | 18% |
| 296 | Bread pudding, with raisins, homemade | Baked Products | 0.44 mcg | 18% |
| 297 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 0.44 mcg | 18% |
| 298 | Pie, egg custard, commercial | Baked Products | 0.43 mcg | 18% |
| 299 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 0.43 mcg | 18% |
| 300 | Cream, sour, light | Dairy and Egg Products | 0.42 mcg | 18% |
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