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 4,340 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Mollusks, clam, mixed species, cooked, moist heat | Finfish and Shellfish Products | 98.89 mcg | 4120% |
| 2 | Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled | Beef Products | 96.00 mcg | 4000% |
| 3 | Lamb, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 90.05 mcg | 3752% |
| 4 | Lamb, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 85.70 mcg | 3571% |
| 5 | Veal, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 84.60 mcg | 3525% |
| 6 | Beef, New Zealand, imported, variety meats and by-products, liver, raw | Beef Products | 84.50 mcg | 3521% |
| 7 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 83.13 mcg | 3464% |
| 8 | Lamb, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 78.90 mcg | 3288% |
| 9 | Lamb, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 76.50 mcg | 3188% |
| 10 | Veal, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 72.50 mcg | 3021% |
| 11 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 71.00 mcg | 2958% |
| 12 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 70.58 mcg | 2941% |
| 13 | Veal, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 59.85 mcg | 2494% |
| 14 | Beef, variety meats and by-products, liver, raw | Beef Products | 59.30 mcg | 2471% |
| 15 | Lamb, New Zealand, imported, liver, raw | Lamb, Veal, and Game Products | 59.00 mcg | 2458% |
| 16 | Lamb, New Zealand, imported, liver, cooked, soaked and fried | Lamb, Veal, and Game Products | 57.50 mcg | 2396% |
| 17 | Fish, whitefish, eggs (Alaska Native) | American Indian/Alaska Native Foods | 56.40 mcg | 2350% |
| 18 | Lamb, New Zealand, imported, kidney, cooked, soaked and fried | Lamb, Veal, and Game Products | 55.56 mcg | 2315% |
| 19 | Duck, domesticated, liver, raw | Poultry Products | 54.00 mcg | 2250% |
| 20 | Goose, liver, raw | Poultry Products | 54.00 mcg | 2250% |
| 21 | Lamb, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 52.41 mcg | 2184% |
| 22 | Lamb, New Zealand, imported, kidney, raw | Lamb, Veal, and Game Products | 50.37 mcg | 2099% |
| 23 | Mollusks, clam, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 40.27 mcg | 1678% |
| 24 | Veal, variety meats and by-products, kidneys, cooked, braised | Lamb, Veal, and Game Products | 36.90 mcg | 1538% |
| 25 | Mollusks, octopus, common, cooked, moist heat | Finfish and Shellfish Products | 36.00 mcg | 1500% |
| 26 | Mollusks, oyster, Pacific, cooked, moist heat | Finfish and Shellfish Products | 28.80 mcg | 1200% |
| 27 | Fish, salmon, chum, dried (Alaska Native) | American Indian/Alaska Native Foods | 28.60 mcg | 1192% |
| 28 | Veal, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 28.20 mcg | 1175% |
| 29 | Turkey, all classes, liver, cooked, simmered | Poultry Products | 28.17 mcg | 1174% |
| 30 | Beef, New Zealand, imported, variety meats and by-products, kidney, raw | Beef Products | 27.66 mcg | 1152% |
| 31 | Beef, variety meats and by-products, kidneys, raw | Beef Products | 27.50 mcg | 1146% |
| 32 | Pork, fresh, variety meats and by-products, liver, raw | Pork Products | 26.00 mcg | 1083% |
| 33 | Beef, variety meats and by-products, kidneys, cooked, simmered | Beef Products | 24.90 mcg | 1038% |
| 34 | Liver cheese, pork | Sausages and Luncheon Meats | 24.55 mcg | 1023% |
| 35 | Mollusks, oyster, eastern, farmed, cooked, dry heat | Finfish and Shellfish Products | 24.30 mcg | 1012% |
| 36 | Lamb, variety meats and by-products, brain, cooked, pan-fried | Lamb, Veal, and Game Products | 24.10 mcg | 1004% |
| 37 | Mollusks, mussel, blue, cooked, moist heat | Finfish and Shellfish Products | 24.00 mcg | 1000% |
| 38 | Steelhead trout, dried, flesh (Shoshone Bannock) | American Indian/Alaska Native Foods | 22.40 mcg | 933% |
| 39 | Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled | Beef Products | 21.35 mcg | 890% |
| 40 | Veal, variety meats and by-products, brain, cooked, pan-fried | Lamb, Veal, and Game Products | 21.30 mcg | 888% |
| 41 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 21.13 mcg | 880% |
| 42 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 20.69 mcg | 862% |
| 43 | Braunschweiger (a liver sausage), pork | Sausages and Luncheon Meats | 20.09 mcg | 837% |
| 44 | Mollusks, octopus, common, raw | Finfish and Shellfish Products | 20.00 mcg | 833% |
| 45 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 20.00 mcg | 833% |
| 46 | Turkey, all classes, liver, raw | Poultry Products | 19.73 mcg | 822% |
| 47 | Mollusks, oyster, eastern, canned | Finfish and Shellfish Products | 19.13 mcg | 797% |
| 48 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 19.10 mcg | 796% |
| 49 | Fish, mackerel, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 19.00 mcg | 792% |
| 50 | Oscar Mayer, Braunschweiger Liver Sausage (sliced) | Sausages and Luncheon Meats | 18.78 mcg | 783% |
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