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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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▼ References
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    • USDA National Nutrient Database for Standard Reference, Release 20.