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 1,408 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Cheese, parmesan, hard | Dairy and Egg Products | 1.20 mcg | 50% |
| 302 | Bacon bits, meatless | Legumes and Legume Products | 1.20 mcg | 50% |
| 303 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 1.18 mcg | 49% |
| 304 | Cheese spread, American or Cheddar cheese base, reduced fat | Dairy and Egg Products | 1.17 mcg | 49% |
| 305 | Egg custards, dry mix | Sweets | 1.17 mcg | 49% |
| 306 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 1.16 mcg | 48% |
| 307 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 1.16 mcg | 48% |
| 308 | Cheese, romano | Dairy and Egg Products | 1.12 mcg | 47% |
| 309 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 1.11 mcg | 46% |
| 310 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 1.11 mcg | 46% |
| 311 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 1.11 mcg | 46% |
| 312 | Infant formula, NESTLE, GOOD START SUPREME, with iron, powder | Baby Foods | 1.10 mcg | 46% |
| 313 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 1.10 mcg | 46% |
| 314 | Parmesan cheese topping, fat free | Dairy and Egg Products | 1.10 mcg | 46% |
| 315 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 1.08 mcg | 45% |
| 316 | Cheese, limburger | Dairy and Egg Products | 1.04 mcg | 43% |
| 317 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 1.03 mcg | 43% |
| 318 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 1.02 mcg | 43% |
| 319 | Beverages, The COCA-COLA company, Glaceau Vitamin Water, Revive Fruit Punch, fortified | Beverages | 1.02 mcg | 43% |
| 320 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 1.02 mcg | 43% |
| 321 | Fast foods, egg, scrambled | Fast Foods | 1.01 mcg | 42% |
| 322 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 1.00 mcg | 42% |
| 323 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 1.00 mcg | 42% |
| 324 | Cheese, mexican, queso asadero | Dairy and Egg Products | 1.00 mcg | 42% |
| 325 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 1.00 mcg | 42% |
| 326 | Fast foods, cheeseburger; single, large patty; plain | Fast Foods | 1.00 mcg | 42% |
| 327 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 1.00 mcg | 42% |
| 328 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 0.99 mcg | 41% |
| 329 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 0.99 mcg | 41% |
| 330 | Egg, whole, cooked, fried | Dairy and Egg Products | 0.97 mcg | 40% |
| 331 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 0.97 mcg | 40% |
| 332 | TACO BELL, Soft Taco with steak | Fast Foods | 0.96 mcg | 40% |
| 333 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.96 mcg | 40% |
| 334 | Cheese, cream, fat free | Dairy and Egg Products | 0.95 mcg | 40% |
| 335 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 0.95 mcg | 40% |
| 336 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 0.94 mcg | 39% |
| 337 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.94 mcg | 39% |
| 338 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.94 mcg | 39% |
| 339 | Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 0.93 mcg | 39% |
| 340 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 0.93 mcg | 39% |
| 341 | Cheese, cream, low fat | Dairy and Egg Products | 0.92 mcg | 38% |
| 342 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 0.92 mcg | 38% |
| 343 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 0.92 mcg | 38% |
| 344 | Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink | Beverages | 0.91 mcg | 38% |
| 345 | Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST | Fruits and Fruit Juices | 0.90 mcg | 38% |
| 346 | PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 0.89 mcg | 37% |
| 347 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 0.89 mcg | 37% |
| 348 | Egg, whole, raw, fresh | Dairy and Egg Products | 0.89 mcg | 37% |
| 349 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 0.88 mcg | 37% |
| 350 | McDONALD'S, BIG MAC | Fast Foods | 0.88 mcg | 37% |
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