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 82 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Anchovies, canned in olive oil, with salt, drained | Finfish and Shellfish Products | 12.65 mcg | 527% |
| 2 | Fish, salmon, Atlantic, farm raised, raw | Finfish and Shellfish Products | 5.70 mcg | 237% |
| 3 | Fish, salmon, sockeye, wild caught, raw | Finfish and Shellfish Products | 5.16 mcg | 215% |
| 4 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 4.21 mcg | 175% |
| 5 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 4.21 mcg | 175% |
| 6 | Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated | Finfish and Shellfish Products | 3.12 mcg | 130% |
| 7 | Cheese, swiss | Dairy and Egg Products | 3.02 mcg | 126% |
| 8 | Cheese, swiss | Dairy and Egg Products | 3.02 mcg | 126% |
| 9 | Fish, tuna, light, canned in water, drained solids | Finfish and Shellfish Products | 2.57 mcg | 107% |
| 10 | Fish, catfish, farm raised, raw | Finfish and Shellfish Products | 2.27 mcg | 94% |
| 11 | Snow crab, legs only, frozen | Finfish and Shellfish Products | 2.22 mcg | 93% |
| 12 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.06 mcg | 86% |
| 13 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 2.06 mcg | 86% |
| 14 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.98 mcg | 82% |
| 15 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 1.98 mcg | 82% |
| 16 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 1.90 mcg | 79% |
| 17 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 1.90 mcg | 79% |
| 18 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 1.88 mcg | 78% |
| 19 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 1.88 mcg | 78% |
| 20 | Fish, haddock, raw | Finfish and Shellfish Products | 1.83 mcg | 76% |
| 21 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.72 mcg | 72% |
| 22 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 1.72 mcg | 72% |
| 23 | Cheese, dry white, queso seco | Dairy and Egg Products | 1.70 mcg | 71% |
| 24 | Cheese, dry white, queso seco | Dairy and Egg Products | 1.70 mcg | 71% |
| 25 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 1.65 mcg | 69% |
| 26 | Fish, pollock, raw | Finfish and Shellfish Products | 1.63 mcg | 68% |
| 27 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.62 mcg | 68% |
| 28 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 1.62 mcg | 68% |
| 29 | Snapper, frozen, wild caught | Finfish and Shellfish Products | 1.57 mcg | 65% |
| 30 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 1.45 mcg | 60% |
| 31 | Tuna, ahi or yellowfin, frozen, wild caught | Finfish and Shellfish Products | 1.37 mcg | 57% |
| 32 | Cheese, parmesan, grated | Dairy and Egg Products | 1.35 mcg | 56% |
| 33 | Mahi mahi, frozen, wild caught | Finfish and Shellfish Products | 1.34 mcg | 56% |
| 34 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 1.33 mcg | 55% |
| 35 | Scallops, sea, frozen, wild caught | Finfish and Shellfish Products | 1.28 mcg | 54% |
| 36 | Fish, cod, Atlantic, wild caught, raw | Finfish and Shellfish Products | 1.25 mcg | 52% |
| 37 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 1.21 mcg | 50% |
| 38 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 1.21 mcg | 50% |
| 39 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 1.20 mcg | 50% |
| 40 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 1.20 mcg | 50% |
| 41 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 1.13 mcg | 47% |
| 42 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 1.13 mcg | 47% |
| 43 | Squid (calamari), frozen, tubes only | Finfish and Shellfish Products | 1.12 mcg | 47% |
| 44 | Cheese, cheddar | Dairy and Egg Products | 1.06 mcg | 44% |
| 45 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 1.06 mcg | 44% |
| 46 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 1.06 mcg | 44% |
| 47 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 1.02 mcg | 43% |
| 48 | Crustaceans, shrimp, farm raised, raw | Finfish and Shellfish Products | 1.00 mcg | 42% |
| 49 | Lobster, tail only, frozen, wild caught | Finfish and Shellfish Products | 0.99 mcg | 41% |
| 50 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 0.97 mcg | 40% |
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