Canned Fish Highest in Vitamin B12 (Cobalamin)


Vitamin B12, or Cobalamin, is an essential vitamin necessary for maintenance of the nervous system and for preventing anemia. Fish is a good source of vitamin B12, but what about canned fish? Below is a list of canned fish providing the most vitamin B12. Also provided are sodium and fat levels for each of the cans. When buying canned fish, be sure to check the sodium levels. Try to go for the low sodium varieties. Also, be weary of the fats reported on the oil packed cans. These are fats used for preservation, often from soybean oil, and they are not the fish fats with reputed health benefits. Thus, as a rule of thumb, always try to choose low sodium water packed fish. The numbers reported here are per 100g serving, which is about half of a standard 6oz can of fish. Vitamin supplements are also available.


#1 Clams (Drained 100g = ~3/4 cup) Vit B12:
98.9μg (1648% DV)
Sodium:
112mg (5% DV)
Percent Fat:
2%
#2 Atlantic Sardines Vit B12:
8.94μg (149% DV)
Sodium:
505mg (21% DV)
Percent Fat:
11%
#3 Jack Mackerel Vit B12:
6.94μg (116% DV)
Sodium:
379mg (16% DV)
Percent Fat:
6%
#4 Sockeye Salmon Vit B12:
5.5μg (92% DV)
Sodium:
360mg (15% DV)
Percent Fat:
6%
#5 Pink Salmon Vit B12:
4.95μg (83% DV)
Sodium:
399mg (17% DV)
Percent Fat:
3%
#6 Tuna, Light, Canned In Water Vit B12:
2.99μg (50% DV)
Sodium:
338mg (14% DV)
Percent Fat:
1%
#7 Tuna, Light, Canned In Water, Low Sodium Vit B12:
2.99μg (50% DV)
Sodium:
50mg (2% DV)
Percent Fat:
1%
#8 Tuna, Light, Canned In Oil Vit B12:
2.2μg (37% DV)
Sodium:
354mg (15% DV)
Percent Fat:
7%
#9 White Tuna Vit B12:
2.2μg (37% DV)
Sodium:
396mg (17% DV)
Percent Fat:
8%
#10 Atlantic Cod Vit B12:
1.05μg (18% DV)
Sodium:
218mg (9% DV)
Percent Fat:
1%
#11 European Anchovies Vit B12:
0.88μg (15% DV)
Sodium:
3668mg (153% DV)
Percent Fat:
9%

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Health Benefits of Vitamin B12

  • Protect Against Heart Disease - Adequate levels of vitamins B12, B6, and B9 have been shown to lower levels of a protein in the blood: homocysteine. Lower levels of homocysteine has been shown to improve endothelial function, which in turn may boost cardiovascular health and decrease risk of heart attacks.3-5
  • Protect and Repair DNA to Reduce Cancer Risk and Slow Aging - Absorption of vitamin b12 and Folate (B9) is essential for DNA metabolism and maintenance which helps to prevent cancer and slow aging.6 Read full blog post here...
  • Protect Against Dementia and Cognitive Decline - Lack of vitamin B12 increases homocysteine levels, which in turn decreases the bodies ability to metabolize neurotransmitters.7 Due to limitations with creating long term controlled studies in human populations, no definite link between increased vitamin b12 levels and cognitive function have been found,8-12 however several observational studies suggest increased homocysteine levels increase the incidence of Alzheimer's disease and dementia,13-15 and low levels of vitamin B12 has been associated with cognitive decline.16
  • Alzheimer's Protection - A study has shown that a deficiency in Vitamin B12 and Folate (B9) can double the risk of Alzheimer's Disease.17
  • Energy and Endurance - A lack of vitamin B12 will lead to anemia and weakness. Adequate levels of vitamin B12 are necessary to maintain normal energy levels. Claims of vitamin B12 as an energy or atheletic enhancer remain unproven.18
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Other Vitamin B Foods




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Author Info


Daisy Whitbread BSc (Hons) MSc DipION is a fully qualified nutritionist also trained in nutritional therapy. After her undergraduate degree in Anatomy and Physiology, she studied a Masters degree in Nutrition at King's College, London. She then studied Nutritional Therapy for three years at The Institute of Optimum Nutrition. Read more...