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 1,408 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 71.00 mcg | 2958% |
| 2 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 20.69 mcg | 862% |
| 3 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 19.10 mcg | 796% |
| 4 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 10.91 mcg | 455% |
| 5 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 10.91 mcg | 455% |
| 6 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 10.91 mcg | 455% |
| 7 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar | Snacks | 10.91 mcg | 455% |
| 8 | Margarine-like, vegetable oil spread, 60% fat, tub, with salt | Fats and Oils | 10.80 mcg | 450% |
| 9 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt | Fats and Oils | 10.80 mcg | 450% |
| 10 | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D | Fats and Oils | 10.80 mcg | 450% |
| 11 | Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D | Fats and Oils | 10.80 mcg | 450% |
| 12 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 10.51 mcg | 438% |
| 13 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | Breakfast Cereals | 9.67 mcg | 403% |
| 14 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 8.08 mcg | 337% |
| 15 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | Beverages | 8.07 mcg | 336% |
| 16 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 7.90 mcg | 329% |
| 17 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds | Breakfast Cereals | 7.55 mcg | 315% |
| 18 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 7.50 mcg | 312% |
| 19 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar | Snacks | 7.50 mcg | 312% |
| 20 | Cereals ready-to-eat, RALSTON Crispy Hexagons | Breakfast Cereals | 7.24 mcg | 302% |
| 21 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 6.90 mcg | 288% |
| 22 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 6.77 mcg | 282% |
| 23 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 6.67 mcg | 278% |
| 24 | Beverages, nutritional shake mix, high protein, powder | Beverages | 6.43 mcg | 268% |
| 25 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 6.40 mcg | 267% |
| 26 | Meat extender | Legumes and Legume Products | 6.00 mcg | 250% |
| 27 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES | Breakfast Cereals | 5.76 mcg | 240% |
| 28 | Formulated bar, POWER BAR, chocolate | Snacks | 5.60 mcg | 233% |
| 29 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 5.60 mcg | 233% |
| 30 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 5.56 mcg | 232% |
| 31 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 5.45 mcg | 227% |
| 32 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 5.40 mcg | 225% |
| 33 | Cereals ready-to-eat, RALSTON Corn Flakes | Breakfast Cereals | 5.36 mcg | 223% |
| 34 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 5.36 mcg | 223% |
| 35 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 5.29 mcg | 220% |
| 36 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 5.29 mcg | 220% |
| 37 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches | Breakfast Cereals | 5.20 mcg | 217% |
| 38 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 5.20 mcg | 217% |
| 39 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 5.20 mcg | 217% |
| 40 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 5.17 mcg | 215% |
| 41 | Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS | Breakfast Cereals | 5.17 mcg | 215% |
| 42 | Egg, yolk, dried | Dairy and Egg Products | 5.11 mcg | 213% |
| 43 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 5.11 mcg | 213% |
| 44 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 5.10 mcg | 212% |
| 45 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS | Breakfast Cereals | 5.00 mcg | 208% |
| 46 | Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH | Breakfast Cereals | 5.00 mcg | 208% |
| 47 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 5.00 mcg | 208% |
| 48 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | Breakfast Cereals | 5.00 mcg | 208% |
| 49 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 5.00 mcg | 208% |
| 50 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 5.00 mcg | 208% |
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