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 401–450 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Yogourt, vanilla flavoured, with added Vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.33 mcg | 14% |
| 402 | Yogourt, vanilla flavoured (2-3.9% M.F.) | Dairy and Egg Products | 0.33 mcg | 14% |
| 403 | Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.33 mcg | 14% |
| 404 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 0.33 mcg | 14% |
| 405 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 0.33 mcg | 14% |
| 406 | Dessert, rennin, vanilla, dry mix, prepared with whole milk | Sweets | 0.33 mcg | 14% |
| 407 | Dessert, rennin, vanilla, dry mix, prepared with 2% milk | Sweets | 0.33 mcg | 14% |
| 408 | Dessert, rennin, chocolate, dry mix, made with 2% milk | Sweets | 0.33 mcg | 14% |
| 409 | Dessert, pudding, tapioca, dry mix, prepared with whole milk | Sweets | 0.33 mcg | 14% |
| 410 | Candies, bars, Twix, caramel cookie | Sweets | 0.33 mcg | 14% |
| 411 | Candies, Rolo Caramels in milk chocolate | Sweets | 0.33 mcg | 14% |
| 412 | Candies, bars, Mr Goodbar | Sweets | 0.33 mcg | 14% |
| 413 | Strawberry flavour mix, powder, with whole milk | Beverages | 0.33 mcg | 14% |
| 414 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.33 mcg | 14% |
| 415 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 0.33 mcg | 14% |
| 416 | Salad, Greek, homemade | Mixed Dishes | 0.33 mcg | 14% |
| 417 | Snacks, pretzels, hard, chocolate coated | Snacks | 0.32 mcg | 13% |
| 418 | Chocolate syrup, thin type, 2% M.F. milk added | Dairy and Egg Products | 0.32 mcg | 13% |
| 419 | Milk, fluid, chocolate, partly skimmed, 1% M.F. | Dairy and Egg Products | 0.32 mcg | 13% |
| 420 | Fast foods, mexican, taco salad | Fast Foods | 0.32 mcg | 13% |
| 421 | Dessert, rennin, chocolate, dry mix, prepared with whole milk | Sweets | 0.32 mcg | 13% |
| 422 | Candies, M&M's peanut chocolate candies | Sweets | 0.32 mcg | 13% |
| 423 | Croissant, cheese, commercial | Baked Products | 0.32 mcg | 13% |
| 424 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 0.32 mcg | 13% |
| 425 | Milk shake, chocolate, thick | Beverages | 0.32 mcg | 13% |
| 426 | Corn fritter | Baked Products | 0.32 mcg | 13% |
| 427 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 0.32 mcg | 13% |
| 428 | Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk | Sweets | 0.31 mcg | 13% |
| 429 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 0.31 mcg | 13% |
| 430 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.31 mcg | 13% |
| 431 | Dulce de leche (caramelized milk) | Sweets | 0.31 mcg | 13% |
| 432 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 0.31 mcg | 13% |
| 433 | Salad dressing, italian, fat free | Fats and Oils | 0.31 mcg | 13% |
| 434 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 0.31 mcg | 13% |
| 435 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 0.31 mcg | 13% |
| 436 | French toast, homemade, with 2% milk and margarine | Baked Products | 0.31 mcg | 13% |
| 437 | Cheesecake, prepared from mix, no bake type | Baked Products | 0.31 mcg | 13% |
| 438 | Milk shake (fast food), strawberry | Beverages | 0.31 mcg | 13% |
| 439 | Corn pudding , homemade | Vegetables and Vegetable Products | 0.31 mcg | 13% |
| 440 | Bread, white, commercial, with added fibre | Baked Products | 0.31 mcg | 13% |
| 441 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 0.30 mcg | 13% |
| 442 | Plant-based beverage, coconut, enriched, sweetened, all flavours | Beverages | 0.30 mcg | 12% |
| 443 | Yogourt, Greek style, fruit flavoured, 2% M.F. | Fats and Oils | 0.30 mcg | 12% |
| 444 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 0.30 mcg | 12% |
| 445 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 0.30 mcg | 12% |
| 446 | Cream, sour, fat free | Dairy and Egg Products | 0.30 mcg | 12% |
| 447 | Sweets, baking chocolate, milk chocolate, mini bits | Sweets | 0.30 mcg | 12% |
| 448 | Dessert, frozen, ice cream, strawberry | Sweets | 0.30 mcg | 12% |
| 449 | Candies, caramel | Sweets | 0.30 mcg | 12% |
| 450 | Pie, tourtiere, commercial | Baked Products | 0.30 mcg | 12% |
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