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Top 10 Foods Highest in Vitamin B12

Vitamin B-12 is the largest and most complex vitamin currently known to man. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can potentially cause permanent damage to the brain and central nervous system. Vitamin B-12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods like cereals. Vitamin B-12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when it supplies are scarce. Stores of B-12 can last for up to a year. Vitamin supplements are also available.

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#1: Clams, Oysters, and Mussels
Shellfish can be eaten raw, baked, steamed, fried, or made into chowder. Clams provide the most vitamin B-12 with 98.9μg per 100g serving, accounting for 1648% of the RDA. Mussels and oysters are also good sources of B12 providing 600 and 400 percent of the RDA respectively.
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#2: Liver
The liver of most any animal is packed with vitamin B-12, the highest on the list are: Lamb, beef, veal, moose, turkey, duck, and goose respectively. Lamb liver provides 85.7μg per 100g serving and 1428% of the RDA. Often appearing on the culinary scene as pate, liver can also be prepared steamed or fried with onions and herbs.
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#3: Caviar (Fish Eggs)
Caviar and fish eggs are most often eaten as a garnish or spread. The eggs of whitefish contain the most vitamin B-12 with 56.4μg per 100g serving (940% RDA) while caviar contains a third of that with 20μg per 100g serving (333% RDA). Chicken eggs, by comparison, only offer 1.29μg of vitamin B-12 per 100g serving (22% RDA).
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#4: Octopus
Popular in Mediterranean, Japanese, and Hawaiian cuisine, octopus provides 36μg of vitamin B-12 per 100g serving accounting for 600% of the RDA.
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#5: Fish
Known for their omega 3 fats and low cholesterol levels, fish are also a good source of vitamin B12. Mackerel provides the most with 19μg per 100g serving (317% RDA), followed by Herring (312% RDA), Salmon (302% RDA), Tuna (181% RDA), Cod (167% RDA), Sardines (149% RDA), Trout (130% RDA), and Bluefish (104% RDA).
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#6: Crab and Lobster
Crab and lobster are most commonly served baked, steamed, or in bisque. A 100g serving of crab contains 11.5μg of vitamin B12 (192% of the RDA), while 100g serving of Lobster will provide 4.04μg(67% RDA).
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#7: Beef
The amount of vitamin B-12 in beef depends on the cut, chuck contains the most with 6.18μg per 100g serving(103% RDA) followed by sirloin (62% RDA), rib-eye(60% RDA), and ribs (58% RDA).
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#8: Lamb
Lamb is a common meat in the Middle East, Mediterranean, and most of Europe. The shoulder is the cut of lamb with the most vitamin B-12 providing 3.71μg per 100g serving (62% RDA), followed by the foreshank and leg (53% RDA), and chops (51% RDA).
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#9: Cheese
The amount of vitamin B12 in cheese depends on type and variety, Swiss cheese provides the most with 3.34μg per 100g serving (56% RDA), followed by Gjetost(40% RDA), Mozzarella(39% RDA), Parmesan(38% RDA), Tilsit(35% RDA), and Feta(28% RDA).
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#10: Eggs
When it comes to chicken eggs the raw yellow has most of the vitamin B-12 with 1.95μg per 100g serving (33%), however, this equates to 0.33μg per yolk or just 6% of the RDA. The eggs of other animals are higher with a goose egg providing 7.34μg (122% RDA) of vitamin B-12 per 100g serving, and a duck egg providing 3.78μg (63% RDA).
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