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 1–50 of 2,756 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Energy drink, shot, sugar free | Beverages | 379.83 mcg | 15826% |
| 2 | Lamb, liver, raw | Lamb, Veal and Game | 90.05 mcg | 3752% |
| 3 | Lamb, liver, pan-fried | Lamb, Veal and Game | 85.70 mcg | 3571% |
| 4 | Veal, liver, braised | Lamb, Veal and Game | 84.60 mcg | 3525% |
| 5 | Beef, liver, pan-fried | Beef Products | 83.13 mcg | 3464% |
| 6 | Lamb, kidney, braised | Lamb, Veal and Game | 78.90 mcg | 3288% |
| 7 | Lamb, liver, braised | Lamb, Veal and Game | 76.50 mcg | 3188% |
| 8 | Veal, liver, pan-fried | Lamb, Veal and Game | 72.50 mcg | 3021% |
| 9 | Beef, liver, braised | Beef Products | 70.58 mcg | 2941% |
| 10 | Veal, liver, raw | Lamb, Veal and Game | 59.85 mcg | 2494% |
| 11 | Beef, liver, raw | Beef Products | 59.30 mcg | 2471% |
| 12 | Goose, wild (Canada goose), native, liver, raw | Poultry Products | 54.00 mcg | 2250% |
| 13 | Goose, domesticated, liver, raw | Poultry Products | 54.00 mcg | 2250% |
| 14 | Duck, domesticated, liver, raw | Poultry Products | 54.00 mcg | 2250% |
| 15 | Lamb, kidney, raw | Lamb, Veal and Game | 52.41 mcg | 2184% |
| 16 | Veal, kidney, braised | Lamb, Veal and Game | 36.90 mcg | 1538% |
| 17 | Mollusks, octopus, common, boiled or steamed | Finfish and Shellfish Products | 36.00 mcg | 1500% |
| 18 | Mollusks, oyster, pacific, boiled or steamed | Finfish and Shellfish Products | 28.80 mcg | 1200% |
| 19 | Veal, kidney, raw | Lamb, Veal and Game | 28.20 mcg | 1175% |
| 20 | Turkey, all classes, liver, simmered | Poultry Products | 28.17 mcg | 1174% |
| 21 | Beef, kidneys, raw | Beef Products | 27.50 mcg | 1146% |
| 22 | Pork, liver, raw | Pork Products | 26.00 mcg | 1083% |
| 23 | Beef, kidney, simmered | Beef Products | 24.90 mcg | 1038% |
| 24 | Mollusks, oyster, eastern (blue point), farmed, baked or broiled | Finfish and Shellfish Products | 24.30 mcg | 1012% |
| 25 | Lamb, brain, pan-fried | Lamb, Veal and Game | 24.10 mcg | 1004% |
| 26 | Mollusks, mussel, blue, boiled or steamed | Finfish and Shellfish Products | 24.00 mcg | 1000% |
| 27 | Fish, steelhead trout, meat, dried | Finfish and Shellfish Products | 22.40 mcg | 933% |
| 28 | Clam fritter | Finfish and Shellfish Products | 21.90 mcg | 912% |
| 29 | Veal, brain, pan-fried | Lamb, Veal and Game | 21.30 mcg | 888% |
| 30 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 21.13 mcg | 880% |
| 31 | Mollusks, clam, mixed species, breaded and fried | Finfish and Shellfish Products | 20.63 mcg | 860% |
| 32 | Sausage, Braunschweiger (liver sausage with bacon), pork | Sausages and Luncheon meats | 20.09 mcg | 837% |
| 33 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 20.00 mcg | 833% |
| 34 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 20.00 mcg | 833% |
| 35 | Turkey, all classes, liver, raw | Poultry Products | 19.73 mcg | 822% |
| 36 | Mollusks, clam, mixed species, boiled or steamed | Finfish and Shellfish Products | 19.51 mcg | 813% |
| 37 | Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid | Finfish and Shellfish Products | 19.13 mcg | 797% |
| 38 | Fish, smelt, dried | Finfish and Shellfish Products | 19.10 mcg | 796% |
| 39 | Fish, mackerel, atlantic, baked or broiled | Finfish and Shellfish Products | 19.00 mcg | 792% |
| 40 | Fish, herring, atlantic, kippered | Finfish and Shellfish Products | 18.70 mcg | 779% |
| 41 | Pork, liver, braised | Pork Products | 18.67 mcg | 778% |
| 42 | Mollusks, clam, mixed species, canned, drained solids | Finfish and Shellfish Products | 18.63 mcg | 776% |
| 43 | Mollusks, whelk, unspecified, boiled or steamed | Finfish and Shellfish Products | 18.14 mcg | 756% |
| 44 | Fish, salmon, red (sockeye), native, filets with skin, smoked | Finfish and Shellfish Products | 18.10 mcg | 754% |
| 45 | Fish, mackerel, king, baked or broiled | Finfish and Shellfish Products | 18.00 mcg | 750% |
| 46 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | Finfish and Shellfish Products | 17.50 mcg | 729% |
| 47 | Veal, pancreas, braised | Lamb, Veal and Game | 17.33 mcg | 722% |
| 48 | Pork, pancreas, braised | Pork Products | 17.07 mcg | 711% |
| 49 | Chicken, broiler, liver, simmered | Poultry Products | 16.85 mcg | 702% |
| 50 | Beef, pancreas, braised | Beef Products | 16.60 mcg | 692% |
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