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 1–31 of 31 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Cheese, swiss | Dairy and Egg Products | 3.02 mcg | 126% |
| 2 | Cheese, swiss | Dairy and Egg Products | 3.02 mcg | 126% |
| 3 | Cheese, dry white, queso seco | Dairy and Egg Products | 1.70 mcg | 71% |
| 4 | Cheese, dry white, queso seco | Dairy and Egg Products | 1.70 mcg | 71% |
| 5 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 1.65 mcg | 69% |
| 6 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 1.45 mcg | 60% |
| 7 | Cheese, parmesan, grated | Dairy and Egg Products | 1.35 mcg | 56% |
| 8 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 1.33 mcg | 55% |
| 9 | Cheese, cheddar | Dairy and Egg Products | 1.06 mcg | 44% |
| 10 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 1.02 mcg | 43% |
| 11 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.78 mcg | 32% |
| 12 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.78 mcg | 32% |
| 13 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 0.70 mcg | 29% |
| 14 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 0.66 mcg | 28% |
| 15 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.61 mcg | 25% |
| 16 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.61 mcg | 25% |
| 17 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.58 mcg | 24% |
| 18 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.58 mcg | 24% |
| 19 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.55 mcg | 23% |
| 20 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.55 mcg | 23% |
| 21 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.54 mcg | 23% |
| 22 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.54 mcg | 23% |
| 23 | Oat milk, unsweetened, plain, refrigerated | Beverages | 0.51 mcg | 21% |
| 24 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.45 mcg | 19% |
| 25 | Almond milk, unsweetened, plain, refrigerated | Beverages | 0.45 mcg | 19% |
| 26 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.42 mcg | 18% |
| 27 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.39 mcg | 16% |
| 28 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.39 mcg | 16% |
| 29 | Almond milk, unsweetened, plain, shelf stable | Beverages | 0.34 mcg | 14% |
| 30 | Almond milk, unsweetened, plain, shelf stable | Beverages | 0.34 mcg | 14% |
| 31 | Cream, sour, full fat | Dairy and Egg Products | 0.06 mcg | 3% |
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