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.
FDA daily value: 2.4 mcg
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Showing 51–82 of 82 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Swordfish, frozen, wild caught | Finfish and Shellfish Products | 0.87 mcg | 36% |
| 52 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.78 mcg | 32% |
| 53 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.78 mcg | 32% |
| 54 | Fish, tilapia, farm raised, raw | Finfish and Shellfish Products | 0.76 mcg | 32% |
| 55 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 0.70 mcg | 29% |
| 56 | Scallops, bay, Patagonian, frozen, wild caught | Finfish and Shellfish Products | 0.67 mcg | 28% |
| 57 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 0.66 mcg | 28% |
| 58 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.61 mcg | 25% |
| 59 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.61 mcg | 25% |
| 60 | Sea bass, Chilean, frozen, wild caught | Finfish and Shellfish Products | 0.59 mcg | 25% |
| 61 | Cod, Pacific or Alaskan, frozen, wild caught | Finfish and Shellfish Products | 0.59 mcg | 24% |
| 62 | Halibut, frozen, wild caught | Finfish and Shellfish Products | 0.58 mcg | 24% |
| 63 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.58 mcg | 24% |
| 64 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.58 mcg | 24% |
| 65 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.55 mcg | 23% |
| 66 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.55 mcg | 23% |
| 67 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.54 mcg | 23% |
| 68 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.54 mcg | 23% |
| 69 | Oat milk, unsweetened, plain, refrigerated | Beverages | 0.51 mcg | 21% |
| 70 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.45 mcg | 19% |
| 71 | Almond milk, unsweetened, plain, refrigerated | Beverages | 0.45 mcg | 19% |
| 72 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.42 mcg | 18% |
| 73 | Chicken, broilers or fryers, drumstick, meat only, cooked, braised | Poultry Products | 0.41 mcg | 17% |
| 74 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.39 mcg | 16% |
| 75 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.39 mcg | 16% |
| 76 | Almond milk, unsweetened, plain, shelf stable | Beverages | 0.34 mcg | 14% |
| 77 | Almond milk, unsweetened, plain, shelf stable | Beverages | 0.34 mcg | 14% |
| 78 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 0.20 mcg | 8% |
| 79 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 0.19 mcg | 8% |
| 80 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 0.19 mcg | 8% |
| 81 | Restaurant, Latino, tamale, pork | Restaurant Foods | 0.12 mcg | 5% |
| 82 | Cream, sour, full fat | Dairy and Egg Products | 0.06 mcg | 3% |
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