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 1,408 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 0.88 mcg | 37% |
| 352 | McDONALD'S, Cheeseburger | Fast Foods | 0.86 mcg | 36% |
| 353 | Restaurant, Mexican, cheese enchilada | Restaurant Foods | 0.86 mcg | 36% |
| 354 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 0.85 mcg | 35% |
| 355 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.85 mcg | 35% |
| 356 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.85 mcg | 35% |
| 357 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 0.84 mcg | 35% |
| 358 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 0.83 mcg | 35% |
| 359 | Cheese, colby | Dairy and Egg Products | 0.83 mcg | 35% |
| 360 | Cheese, cheshire | Dairy and Egg Products | 0.83 mcg | 35% |
| 361 | PAPA JOHN'S 14" Cheese Pizza, Thin Crust | Fast Foods | 0.83 mcg | 35% |
| 362 | Cheese, monterey | Dairy and Egg Products | 0.83 mcg | 35% |
| 363 | Cheese, monterey, low fat | Dairy and Egg Products | 0.83 mcg | 35% |
| 364 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 0.83 mcg | 35% |
| 365 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 0.82 mcg | 34% |
| 366 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 0.82 mcg | 34% |
| 367 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 0.82 mcg | 34% |
| 368 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 0.81 mcg | 34% |
| 369 | Cheese substitute, mozzarella | Dairy and Egg Products | 0.81 mcg | 34% |
| 370 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.80 mcg | 33% |
| 371 | Candies, milk chocolate, with rice cereal | Sweets | 0.80 mcg | 33% |
| 372 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 0.80 mcg | 33% |
| 373 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 0.80 mcg | 33% |
| 374 | Pizza, cheese topping, regular crust, frozen, cooked | Fast Foods | 0.78 mcg | 32% |
| 375 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 0.77 mcg | 32% |
| 376 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.77 mcg | 32% |
| 377 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 0.77 mcg | 32% |
| 378 | Cheese, pasteurized process, American, low fat | Dairy and Egg Products | 0.77 mcg | 32% |
| 379 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 0.77 mcg | 32% |
| 380 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 0.76 mcg | 32% |
| 381 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 0.76 mcg | 32% |
| 382 | Egg, whole, cooked, omelet | Dairy and Egg Products | 0.76 mcg | 32% |
| 383 | Fast foods, cheeseburger; single, regular patty; plain | Fast Foods | 0.76 mcg | 32% |
| 384 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 0.75 mcg | 31% |
| 385 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 0.75 mcg | 31% |
| 386 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 0.75 mcg | 31% |
| 387 | Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 0.75 mcg | 31% |
| 388 | Candies, milk chocolate | Sweets | 0.75 mcg | 31% |
| 389 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 0.73 mcg | 30% |
| 390 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 0.72 mcg | 30% |
| 391 | ON THE BORDER, cheese enchilada | Restaurant Foods | 0.72 mcg | 30% |
| 392 | LITTLE CAESARS 14" Cheese Pizza, Thin Crust | Fast Foods | 0.71 mcg | 30% |
| 393 | Egg, whole, cooked, poached | Dairy and Egg Products | 0.71 mcg | 30% |
| 394 | Milk, sheep, fluid | Dairy and Egg Products | 0.71 mcg | 30% |
| 395 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 0.70 mcg | 29% |
| 396 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 0.70 mcg | 29% |
| 397 | PIZZA HUT 12" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 0.70 mcg | 29% |
| 398 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 0.70 mcg | 29% |
| 399 | Gravy, brown, dry | Soups, Sauces, and Gravies | 0.70 mcg | 29% |
| 400 | Yogurt, Greek, nonfat, vanilla, CHOBANI | Dairy and Egg Products | 0.70 mcg | 29% |
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