Top 10 Foods Highest in Vitamin B12 (Cobalamin)

Top 10 Foods Highest in Vitamin B12 (Cobalamin)

Vitamin B-12, or Cobalamin, 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 cause permanent damage to the brain and central nervous system. Vitamin B12 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 B12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year. Below are the top 10 foods highest in vitamin B12 by common serving sizes, click here for high vitamin B12 foods by nutrient density, here for an extended list of vitamin B12 rich foods, and here for other foods high in vitamin B. For even more see the articles for vegan and vegetarian sources of vitamin B12.

#1: Shellfish (Cooked Clams)
Vitamin B12 in 100g3oz (85g)20 small clams (190g)
98.9μg (1648% DV)84.1μg (1401% DV)187.9μg (3132% DV)
Other Shellfish High in Vitamin B12 (%DV per 3oz serving cooked): Oysters (408%), and Mussels (340%). Click to see complete nutrition facts.



#2: Liver (Beef)
Vitamin B12 in 100g3oz Serving (85g)Per Slice (81g)
83.1μg (1386% DV)70.7μg (1178% DV)67.3μg (1122% DV)
Other Liver Products High in Vitamin B12 (%DV per 3oz serving): Liverwurst Sausage (189%), Paté de Foie Gras (133%) and Chicken Liver Paté (114%). Click to see complete nutrition facts.



#3: Fish (Mackerel)
Vitamin B12 in 100g3oz Serving (85g)Per Fillet (88g)
19.0μg (317% DV)16.2μg (269% DV)16.7μg (279% DV)
Other Fish High in Vitamin B12 (%DV per 3oz serving cooked): Smoked Salmon (257%), Herring (186%), Tuna (154%), Canned Sardines (126%) and Trout (106%). Click to see complete nutrition facts. For more see the article on Canned Fish High in Vitamin B12.



Advertisement (Bad ad? How to mute ads)


#4: Crustaceans (Crab)
Vitamin B12 in 100g3oz Serving (85g)Per Leg (134g)
11.5μg (192% DV)9.8μg (163% DV)15.4μg (257% DV)
Other Crustaceans High in Vitamin B12 (%DV per 3oz serving cooked): Crayfish (44%), Shrimp (24%) and Lobster (20%). Click to see complete nutrition facts.



#5: Fortified Soy Products (Silken Tofu)
Vitamin B12 in 100g3oz Serving (85g)Per 1/5 package (91g)
2.4μg (40% DV)2.0μg (34% DV)2.2μg (37% DV)
Light Plain Soymilk contains (50% DV) of Vitamin B12 per cup. Click to see complete nutrition facts.



#6: Fortified Cereals (All Bran)
Vitamin B12 in 100gPer Cup (90g)Per Serving(1/3 Cup - 30g)
20.0μg (333% DV)18.0μg (300% DV)6.0μg (100% DV)
Click to see complete nutrition facts. For more see the article on Cereals High in B12.

Advertisement (Bad ad? How to mute ads)


#7: Red Meat (Beef)
Vitamin B12 in 100g3oz Serving (85g)Per Medallion (34g)
6.0μg (100% DV)5.1μg (85% DV)2.0μg (34% DV)
Lamb is also High in Vitamin B12 with (45% DV) per 3oz serving cooked. Click to see complete nutrition facts.



#8: Low Fat Dairy (Skim Milk)
Vitamin B12 in 100gPer Cup (245g)Per Quart (980g)
0.5μg (8% DV)1.2μg (21% DV)4.9μg (82% DV)
Other Dairy Foods High in Vitamin B12 (%DV per cup): Nonfat Yogurt (25%), Reduced Fat Milk (22%), Whole Milk (18%), and Full Fat Yogurt (15%). Click to see complete nutrition facts.



#9: Cheese (Swiss)
Vitamin B12 in 100g1oz Serving (28g)Per Cup Shredded (108g)
3.3μg (56% DV)0.9μg (16% DV)3.6μg (60% DV)
Other Cheeses High in Vitamin B12 (%DV per 1 oz serving): Reduced Fat Mozzarella, Parmesan and Gietost (11%), Tilsit (10%) and Feta (8%). Click to see complete nutrition facts.


#10: Eggs (Chicken’s)
Vitamin B12 in 100g (Yolk)Per Yolk (17g)Per Whole Egg (50g)
2.0μg (33% DV)0.3μg (6% DV)0.36μg (6% DV)
Other Eggs High in Vitamin B12 (%DV per whole egg, raw): Goose (122%), Duck (63%), Turkey (22%), and Quail (2%). Click to see complete nutrition facts.


Get this article in a Printable Format




Advertisement (Bad ad? How to mute ads)



Click each heading for more info...

High Vitamin B12 Foods by Nutrient Density (Vitamin B12 per Gram)
     (Click to expand)

Other Vitamin B12 Rich Foods
     (Click to expand)

▼ Health Benefits of Vitamin B12
     (Click to expand)

▼ People at Risk of a Vitamin B12 Deficiency
     (Click to expand)

▼ How much Vitamin B12 is in Brewers Yeast?
     (Click to expand)

▼ Warnings
     (Click to expand)

Other Vitamin B Foods
     (Click to expand)

▼ Comments
     (Click to expand)

▼ References
     (Click to expand)



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...