Cheese High in Vitamin B12

Written by Daisy Whitbread
BSc (Hons) MSc DipION

Medically Reviewed by
Dr. Patricia Shelton

Evidence Based. References sourced from PubMed.

Last Updated: April 25, 2024

Cheese, in addition to being a good vegetarian source of protein, is also a great natural source of vitamin B12 for vegetarians.

Below is a list of 15 types of cheese ranked by their amount of vitamin B12. Whole milk Swiss Cheese provides the most B12 with 0.9mcg (36% DV) per ounce. An ounce of cheese is equal to 28 grams or about a slice of cheese which is large enough to cover a piece of bread. Other types of cheese high in vitamin B12 include Gjetost, Mozzarella, Tilsit, Feta, and Brie.

The daily value (DV) for vitamin B12 is 2.4mcg per day. In 2016, this was reduced from 6mcg per day, because the scientific evidence shows that 2.4mcg is enough to prevent symptoms of deficiency in the majority of people. For this reason, the percentage of the daily value (%DV) may appear lower on outdated product labels. (1)

For more information, see the article on natural vegetarian sources of vitamin B12, and the complete list of dairy foods high in vitamin B12.

Table of Contents

Introduction
Table of Cheese High in Vitamin B12
Lists By Food Group
References

Food	Serving	Vitamin B12
#1 Swiss Cheese (Source)	per oz	36% DV 0.9mcg
#2 Gjetost (Source)	per oz	29% DV 0.7mcg
#3 Mozzarella (Source)	per oz	27% DV 0.6mcg
#4 Tilsit (Source)	per oz	25% DV 0.6mcg
#5 Low Fat Cottage Cheese (Source)	per 4oz (1/2 cup)	22% DV 0.5mcg
#6 Feta (Source)	per oz	20% DV 0.5mcg
#7 Brie (Source)	per oz	20% DV 0.5mcg
#8 Gruyere (Source)	per oz	19% DV 0.5mcg
#9 Gouda (Source)	per oz	18% DV 0.4mcg
#10 Ricotta (Source)	per 1/2 cup	44% DV 1.1mcg
#11 Provolone (Source)	per oz	17% DV 0.4mcg
#12 Grated Parmesan (Source)	per oz	17% DV 0.4mcg
#13 Blue Cheese (Source)	per oz	14% DV 0.3mcg
#14 Romano (Source)	per oz	13% DV 0.3mcg
#15 Cheddar Cheese (Source)	per oz	13% DV 0.3mcg