21 Great Sources for Vitamin B12 Foods

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Vitamin B12 is essential for many functions, including red blood cell formation, nerve health, and DNA synthesis. It’s mostly found in animal products, though some fortified plant-based foods are good sources too. Here are 21 great sources of vitamin B12:

Animal-Based Sources

  1. Liver and Organ Meats (Beef liver, chicken liver)
    • Very high in B12; 100 grams of beef liver contains over 3,000% of the daily recommended intake (DRI).
  2. Clams
    • A rich source; 20 small clams can provide more than 3,000% of the DRI.
  3. Sardines
    • Packed with B12; 100 grams contain about 200% of the DRI.
  4. Mackerel
    • Another oily fish high in B12; 100 grams provide about 500% of the DRI.
  5. Tuna
    • A lean fish, both fresh and canned, containing a significant amount of B12 (100 grams of canned tuna has about 160% of the DRI).
  6. Salmon
    • Besides being rich in omega-3s, 100 grams of salmon provide over 200% of the DRI for B12.
  7. Trout
    • Contains high amounts of B12, with 100 grams offering over 300% of the DRI.
  8. Herring
    • Another excellent source of B12, with 100 grams delivering over 500% of the DRI.
  9. Beef
    • Particularly lean cuts, like sirloin, offer significant B12 (100 grams provide about 100% of the DRI).
  10. Chicken
    • Especially dark meat and skinless thighs; 100 grams provide 5%–10% of the DRI.
  11. Eggs
    • A good source of B12, especially the yolks. Two large eggs provide about 25% of the DRI.
  12. Milk and Dairy Products (Yogurt, cheese)
    • A cup of milk can provide about 50% of the DRI, and certain cheeses like Swiss contain around 20%–30% per slice.
  13. Shrimp
    • High in B12, 100 grams provide about 80% of the DRI.
  14. Crab
    • A 100-gram serving contains over 300% of the DRI for B12.
  15. Oysters
    • An excellent source of B12, with 100 grams containing over 200% of the DRI.

Fortified Plant-Based Sources

  1. Fortified Breakfast Cereals
    • Many are fortified with B12 and can provide up to 100% of the DRI in one serving.
  2. Fortified Nutritional Yeast
    • A vegan-friendly option, often providing up to 100% of the DRI per tablespoon.
  3. Fortified Plant-Based Milk (Soy, almond, oat)
    • Typically fortified with B12; one cup can provide 50%–100% of the DRI.
  4. Fortified Tofu and Tempeh
    • Some brands are enriched with B12, providing a good option for vegans.

Supplements and Others

  1. B12 Supplements
    • Available in pill or liquid form, these can ensure you’re meeting your daily B12 needs.
  2. Fortified Meat Substitutes (Seitan, mock meats)
    • Many plant-based meat alternatives are fortified with B12 to support vegans and vegetarians.

Incorporating a variety of these foods into your diet can help ensure you’re getting enough vitamin B12, especially if you’re on a plant-based diet. For people with absorption issues, supplements may be necessary.