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 251–300 of 4,340 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Veal, variety meats and by-products, tongue, cooked, braised | Lamb, Veal, and Game Products | 5.30 mcg | 221% |
| 252 | Lamb, variety meats and by-products, spleen, cooked, braised | Lamb, Veal, and Game Products | 5.29 mcg | 220% |
| 253 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 5.29 mcg | 220% |
| 254 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 5.29 mcg | 220% |
| 255 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 5.28 mcg | 220% |
| 256 | Mollusks, conch, baked or broiled | Finfish and Shellfish Products | 5.25 mcg | 219% |
| 257 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 5.25 mcg | 219% |
| 258 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 5.23 mcg | 218% |
| 259 | Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered | Lamb, Veal, and Game Products | 5.22 mcg | 217% |
| 260 | Ostrich, outside leg, raw | Poultry Products | 5.21 mcg | 217% |
| 261 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches | Breakfast Cereals | 5.20 mcg | 217% |
| 262 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 5.20 mcg | 217% |
| 263 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 5.20 mcg | 217% |
| 264 | Beef, New Zealand, imported, variety meats and by-products, tongue, raw | Beef Products | 5.18 mcg | 216% |
| 265 | Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 5.18 mcg | 216% |
| 266 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 5.18 mcg | 216% |
| 267 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 5.17 mcg | 215% |
| 268 | Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS | Breakfast Cereals | 5.17 mcg | 215% |
| 269 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 5.16 mcg | 215% |
| 270 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 5.16 mcg | 215% |
| 271 | Beef, cured, luncheon meat, jellied | Sausages and Luncheon Meats | 5.14 mcg | 214% |
| 272 | Egg, yolk, dried | Dairy and Egg Products | 5.11 mcg | 213% |
| 273 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 5.11 mcg | 213% |
| 274 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 5.11 mcg | 213% |
| 275 | Ostrich, inside leg, raw | Poultry Products | 5.10 mcg | 212% |
| 276 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 5.10 mcg | 212% |
| 277 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 5.09 mcg | 212% |
| 278 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 5.05 mcg | 210% |
| 279 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 5.04 mcg | 210% |
| 280 | Ostrich, tenderloin, raw | Poultry Products | 5.03 mcg | 210% |
| 281 | Beef, variety meats and by-products, spleen, cooked, braised | Beef Products | 5.02 mcg | 209% |
| 282 | Ostrich, round, raw | Poultry Products | 5.01 mcg | 209% |
| 283 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS | Breakfast Cereals | 5.00 mcg | 208% |
| 284 | Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH | Breakfast Cereals | 5.00 mcg | 208% |
| 285 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 5.00 mcg | 208% |
| 286 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | Breakfast Cereals | 5.00 mcg | 208% |
| 287 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 5.00 mcg | 208% |
| 288 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 5.00 mcg | 208% |
| 289 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 5.00 mcg | 208% |
| 290 | Fish, salmon, coho, wild, cooked, dry heat | Finfish and Shellfish Products | 5.00 mcg | 208% |
| 291 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | Breakfast Cereals | 5.00 mcg | 208% |
| 292 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 5.00 mcg | 208% |
| 293 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal | Breakfast Cereals | 5.00 mcg | 208% |
| 294 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | Breakfast Cereals | 5.00 mcg | 208% |
| 295 | Mollusks, clam, mixed species, canned, liquid | Finfish and Shellfish Products | 5.00 mcg | 208% |
| 296 | Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS | Breakfast Cereals | 5.00 mcg | 208% |
| 297 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey | Breakfast Cereals | 5.00 mcg | 208% |
| 298 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 5.00 mcg | 208% |
| 299 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 5.00 mcg | 208% |
| 300 | Ostrich, tip trimmed, raw | Poultry Products | 4.98 mcg | 208% |
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