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 1–50 of 1,039 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Energy drink, shot, sugar free | Beverages | 379.83 mcg | 15826% |
| 2 | Energy drink, tea flavoured | Beverages | 13.00 mcg | 542% |
| 3 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 10.51 mcg | 438% |
| 4 | Beverages, high protein powder | Beverages | 6.43 mcg | 268% |
| 5 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 6.10 mcg | 254% |
| 6 | Egg, chicken, yolk, dried | Dairy and Egg Products | 6.02 mcg | 251% |
| 7 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 5.40 mcg | 225% |
| 8 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 5.18 mcg | 216% |
| 9 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 5.11 mcg | 213% |
| 10 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 5.10 mcg | 212% |
| 11 | Vegetarian fillets, meatless | Legumes and Legume Products | 4.20 mcg | 175% |
| 12 | Meatless, fish sticks | Legumes and Legume Products | 4.20 mcg | 175% |
| 13 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 4.03 mcg | 168% |
| 14 | Meatless, luncheon slices | Legumes and Legume Products | 4.00 mcg | 167% |
| 15 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 3.99 mcg | 166% |
| 16 | Milk, dry, buttermilk, sweet cream | Dairy and Egg Products | 3.82 mcg | 159% |
| 17 | Egg substitute, powder | Dairy and Egg Products | 3.52 mcg | 147% |
| 18 | Beverage, whey protein isolate, powder | Beverages | 3.49 mcg | 145% |
| 19 | Egg, chicken, dried, whole | Dairy and Egg Products | 3.39 mcg | 141% |
| 20 | Cheese, swiss (emmental) | Dairy and Egg Products | 3.34 mcg | 139% |
| 21 | Milk, dry whole | Dairy and Egg Products | 3.25 mcg | 135% |
| 22 | Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener | Beverages | 3.10 mcg | 129% |
| 23 | Meatless, sandwich spread | Legumes and Legume Products | 3.10 mcg | 129% |
| 24 | Instant breakfast, powder | Beverages | 2.96 mcg | 123% |
| 25 | Chocolate syrup, thin type, less sugar, with added vitamins and minerals | Beverages | 2.96 mcg | 123% |
| 26 | Waffle, plain, frozen, ready-to-heat | Baked Products | 2.93 mcg | 122% |
| 27 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 2.86 mcg | 119% |
| 28 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 2.86 mcg | 119% |
| 29 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 2.78 mcg | 116% |
| 30 | Whey, acid, dry | Dairy and Egg Products | 2.50 mcg | 104% |
| 31 | Beverage, protein powder, whey based, powder | Beverages | 2.45 mcg | 102% |
| 32 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 2.44 mcg | 102% |
| 33 | Cheese, gjetost | Dairy and Egg Products | 2.42 mcg | 101% |
| 34 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 2.40 mcg | 100% |
| 35 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 2.39 mcg | 100% |
| 36 | Whey, sweet, dry | Dairy and Egg Products | 2.37 mcg | 99% |
| 37 | Energy drink, with fruit juice | Beverages | 2.37 mcg | 99% |
| 38 | Wiener (frankfurter), meatless | Legumes and Legume Products | 2.35 mcg | 98% |
| 39 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 2.30 mcg | 96% |
| 40 | Cheese, processed product, Swiss, fat free, slices | Dairy and Egg Products | 2.28 mcg | 95% |
| 41 | Cheese, mozzarella, (52% water, 22.5% M.F.) | Dairy and Egg Products | 2.28 mcg | 95% |
| 42 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 2.26 mcg | 94% |
| 43 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 2.25 mcg | 94% |
| 44 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 2.20 mcg | 92% |
| 45 | Vegetarian stew, meatless | Legumes and Legume Products | 2.20 mcg | 92% |
| 46 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 2.18 mcg | 91% |
| 47 | Meatless, chicken | Legumes and Legume Products | 2.18 mcg | 91% |
| 48 | Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat | Snacks | 2.14 mcg | 89% |
| 49 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 2.10 mcg | 88% |
| 50 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 2.01 mcg | 84% |
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