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 351–400 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 0.38 mcg | 16% |
| 352 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.38 mcg | 16% |
| 353 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.38 mcg | 16% |
| 354 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 0.38 mcg | 16% |
| 355 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 0.38 mcg | 16% |
| 356 | Milk, fluid, buttermilk, cultured, 2% M.F. | Dairy and Egg Products | 0.37 mcg | 15% |
| 357 | Candies, bars, Whatchamacallit | Sweets | 0.37 mcg | 15% |
| 358 | Candies, bars, Nestle Crunch | Sweets | 0.37 mcg | 15% |
| 359 | Candies, milk chocolate coated raisins | Sweets | 0.37 mcg | 15% |
| 360 | Candies, bars, Chunky | Sweets | 0.37 mcg | 15% |
| 361 | Dessert, frozen, pudding pop, vanilla | Sweets | 0.37 mcg | 15% |
| 362 | Cake, sponge, homemade | Baked Products | 0.37 mcg | 15% |
| 363 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 0.36 mcg | 15% |
| 364 | Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate | Sweets | 0.36 mcg | 15% |
| 365 | Dessert, flan, caramel custard, homemade | Sweets | 0.36 mcg | 15% |
| 366 | Snacks, tortilla chips, unsalted | Snacks | 0.36 mcg | 15% |
| 367 | Candies, bars, Mars almond | Sweets | 0.36 mcg | 15% |
| 368 | Snacks, tortilla chips, plain | Snacks | 0.36 mcg | 15% |
| 369 | Cookie, butter, commercial | Baked Products | 0.36 mcg | 15% |
| 370 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 0.36 mcg | 15% |
| 371 | Milk, fluid, whole, producer, 3.7% M.F. | Dairy and Egg Products | 0.36 mcg | 15% |
| 372 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 0.35 mcg | 15% |
| 373 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 0.35 mcg | 15% |
| 374 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.35 mcg | 15% |
| 375 | Fast foods, pizza, cheese, thick crust | Fast Foods | 0.35 mcg | 15% |
| 376 | Bread crumbs, dry, grated, plain | Baked Products | 0.35 mcg | 15% |
| 377 | Bread crumbs, dry, grated, seasoned | Baked Products | 0.35 mcg | 15% |
| 378 | Pie, pumpkin, commercial | Baked Products | 0.35 mcg | 15% |
| 379 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 0.35 mcg | 15% |
| 380 | Hot chocolate, mix, powder | Beverages | 0.35 mcg | 15% |
| 381 | Cream, cereal (half and half), 10% M.F. | Dairy and Egg Products | 0.35 mcg | 15% |
| 382 | Cheese sauce, homemade | Dairy and Egg Products | 0.35 mcg | 15% |
| 383 | Hot chocolate, cocoa, homemade, prepared with whole milk | Beverages | 0.35 mcg | 14% |
| 384 | Dessert topping (non dairy), powdered, prepared with 2% milk | Dairy and Egg Products | 0.35 mcg | 14% |
| 385 | Yogourt, Greek style, plain, 2% M.F. | Dairy and Egg Products | 0.34 mcg | 14% |
| 386 | Bread, white, commercial, with added fibre, toasted | Baked Products | 0.34 mcg | 14% |
| 387 | Yogourt, fruit flavoured (2-3.9% M.F.), with added Vitamin D | Dairy and Egg Products | 0.34 mcg | 14% |
| 388 | Yogourt, fruit flavoured (2-3.9% M.F.) | Dairy and Egg Products | 0.34 mcg | 14% |
| 389 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.34 mcg | 14% |
| 390 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 0.34 mcg | 14% |
| 391 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 0.34 mcg | 14% |
| 392 | Egg substitute, liquid, fat free | Dairy and Egg Products | 0.34 mcg | 14% |
| 393 | Cracker, cheese | Baked Products | 0.34 mcg | 14% |
| 394 | Coffee cake, cheese | Baked Products | 0.34 mcg | 14% |
| 395 | Beans, baked, canned, with wieners | Legumes and Legume Products | 0.34 mcg | 14% |
| 396 | Milk shake (fast food), chocolate | Beverages | 0.34 mcg | 14% |
| 397 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 0.34 mcg | 14% |
| 398 | Cheese, ricotta, with whole milk | Dairy and Egg Products | 0.34 mcg | 14% |
| 399 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 0.34 mcg | 14% |
| 400 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 0.33 mcg | 14% |
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