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 301–350 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 0.42 mcg | 18% |
| 302 | Fast foods, pizza, cheese, regular crust | Fast Foods | 0.42 mcg | 18% |
| 303 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.42 mcg | 18% |
| 304 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 0.42 mcg | 18% |
| 305 | Malted milk, chocolate flavour, powder | Beverages | 0.42 mcg | 18% |
| 306 | Beverage mix, carob flavour, powder, with whole milk | Beverages | 0.42 mcg | 18% |
| 307 | Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk | Sweets | 0.42 mcg | 17% |
| 308 | Dessert, pudding, lemon, dry mix, instant, prepared with whole milk | Sweets | 0.42 mcg | 17% |
| 309 | Dessert, pudding, banana, dry mix, instant, prepared with whole milk | Sweets | 0.42 mcg | 17% |
| 310 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 0.41 mcg | 17% |
| 311 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 0.41 mcg | 17% |
| 312 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 0.41 mcg | 17% |
| 313 | Dessert, pudding, banana, dry mix, regular, prepared with whole milk | Sweets | 0.41 mcg | 17% |
| 314 | Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk | Sweets | 0.41 mcg | 17% |
| 315 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 0.41 mcg | 17% |
| 316 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.41 mcg | 17% |
| 317 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 0.41 mcg | 17% |
| 318 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 0.41 mcg | 17% |
| 319 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 0.41 mcg | 17% |
| 320 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 0.40 mcg | 17% |
| 321 | Cheese, cheddar, imitation | Dairy and Egg Products | 0.40 mcg | 17% |
| 322 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 0.40 mcg | 17% |
| 323 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 0.40 mcg | 17% |
| 324 | Beverage mix, chocolate flavour, powder, with whole milk | Beverages | 0.40 mcg | 17% |
| 325 | Spinach souffle, homemade | Vegetables and Vegetable Products | 0.40 mcg | 17% |
| 326 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 0.40 mcg | 17% |
| 327 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.39 mcg | 16% |
| 328 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 0.39 mcg | 16% |
| 329 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.39 mcg | 16% |
| 330 | Plant-based beverage, soy, enriched, all flavours | Beverages | 0.39 mcg | 16% |
| 331 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 0.39 mcg | 16% |
| 332 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.39 mcg | 16% |
| 333 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.39 mcg | 16% |
| 334 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 0.39 mcg | 16% |
| 335 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 0.39 mcg | 16% |
| 336 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 0.39 mcg | 16% |
| 337 | Dessert, frozen, ice cream, vanilla, reduced sugar | Sweets | 0.39 mcg | 16% |
| 338 | Dessert, egg custard, baked, homemade | Sweets | 0.39 mcg | 16% |
| 339 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 0.39 mcg | 16% |
| 340 | Plant-based beverage, rice, enriched | Beverages | 0.39 mcg | 16% |
| 341 | Fast foods, dessert, sundae, caramel | Fast Foods | 0.39 mcg | 16% |
| 342 | Dessert, frozen, ice cream, vanilla, 11% M.F. | Sweets | 0.39 mcg | 16% |
| 343 | Dessert, frozen, ice cream, vanilla, rich, 16% M.F. | Sweets | 0.39 mcg | 16% |
| 344 | Cream puff, homemade, shell only, includes eclair | Baked Products | 0.39 mcg | 16% |
| 345 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 0.39 mcg | 16% |
| 346 | Dessert, pudding, tapioca, dry mix, prepared with 2% milk | Sweets | 0.39 mcg | 16% |
| 347 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 0.38 mcg | 16% |
| 348 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 0.38 mcg | 16% |
| 349 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 0.38 mcg | 16% |
| 350 | Dessert, frozen, ice cream, chocolate, light, no sugar added | Sweets | 0.38 mcg | 16% |
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