<- Top 5 Natural Vegetarian sources of Vitamin B12

Vegan Sources of Vitamin B12 ->

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 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 pâté, 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), that is 15.4μg (257%RDA) per leg (134g). Lobster will provide 4.04μg(67% RDA) per 100g serving, or 6.59μg (110% RDA) in an average whole lobster (163g).
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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 (103% RDA) per 100g serving, it is 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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Other Vitamin B12 Rich Foods

Fortified Cereals*	20μg (333% RDA) per 100 gram serving	16μg (267% RDA) in an average bowl (2 cups) (80 grams)	8μg (133% RDA) in a fluid ounce (40 grams)	Click to see complete nutrition facts for Fortified Cereals
Liverwurst Sausage	13.46μg (224% RDA) per 100 gram serving	2.42μg (40% RDA) per slice (18 grams)	3.77μg (63% RDA) per ounce (28 grams)	Click to see complete nutrition facts for Liverwurst Sausage
Fortified Energy Bars*	12.24μg (204% RDA) per 100 gram serving	5.39μg (90% RDA) per bar (44 grams)	2.7μg (45% RDA) in half a bar (22 grams)	Click to see complete nutrition facts for Fortified Energy Bars
Fois Gras (Goose Liver Pâté)	9.4μg (157% RDA) per 100 gram serving	1.22μg (20% RDA) per tablespoon (13 grams)	2.63μg (44% RDA) per ounce (28 grams)	Click to see complete nutrition facts for Fois Gras (Goose Liver Pâté)
Emu Steak	9.37μg (156% RDA) per 100 gram serving	36.92μg (615% RDA) per tablespoon (394 grams)	7.96μg (133% RDA) per ounce (85 grams)	Click to see complete nutrition facts for Emu Steak
New England Clam Chowder	4.8μg (80% RDA) per 100 gram serving	12.1μg (202% RDA) per cup (252 grams)	1.54μg (26% RDA) in a fluid ounce (32 grams)	Click to see complete nutrition facts for New England Clam Chowder
Manhattan Clam Chowder	3.3μg (55% RDA) per 100 gram serving	7.92μg (132% RDA) per cup (240 grams)	0.99μg (17% RDA) in a fluid ounce (30 grams)	Click to see complete nutrition facts for Manhattan Clam Chowder
Luncheon Meat*	5.14μg (86% RDA) per 100 gram serving	1.44μg (24% RDA) per one ounce slice (28 grams)	2.88μg (48% RDA) in two slices (56 grams)	Click to see complete nutrition facts for Luncheon Meat
Hard Salami*	2.8μg (47% RDA) per 100 gram serving	3.16μg (53% RDA) in one 4 ounce package (113 grams)	0.28μg (5% RDA) per slice (10 grams)	Click to see complete nutrition facts for Hard Salami
Whey Powder	2.37μg (40% RDA) per 100 gram serving	3.44μg (57% RDA) per cup (145 grams)	0.19μg (3% RDA) per tablespoon (8 grams)	Click to see complete nutrition facts for Dry Sweet Whey
Yogurt (No Fat)	0.61μg (10% RDA) per 100 gram serving	1.49μg (25% RDA) per cup (8oz) (245 grams)	0.69μg (12% RDA) per 4oz serving (half-container) (113 grams)	Click to see complete nutrition facts for Plain Yogurt (No Fat)
Yogurt (Whole)	0.37μg (6% RDA) per 100 gram serving	0.91μg (15% RDA) per cup (8oz) (245 grams)	0.42μg (7% RDA) per 4oz serving (half-container) (113 grams)	Click to see complete nutrition facts for Plain Yogurt (Whole)
Skim Milk	0.53μg (9% RDA) per 100 gram serving	1.3μg (22% RDA) per cup (245 grams)	0.16μg (3% RDA) in a fluid ounce (31 grams)	Click to see complete nutrition facts for Non-Fat Milk
Whole Milk	0.44μg (7% RDA) per 100 gram serving	1.07μg (18% RDA) per cup (244 grams)	0.14μg (2% RDA) in a fluid ounce (31 grams)	Click to see complete nutrition facts for Full Fat Milk
Low-Fat Buttermilk	0.22μg (4% RDA) per 100 gram serving	0.54μg (9% RDA) per cup (245 grams)	0.07μg (1% RDA) in a fluid ounce (31 grams)	Click to see complete nutrition facts for Low-fat Buttermilk
Yeast Extract Spread (Marmite)	0.5μg (8% RDA) per 100 gram serving	1.44μg (48% RDA) per cup (288 grams)	0.03μg (1% RDA) per teaspoon (6 grams)	Click to see complete nutrition facts for Yeast Extract Spread
Cured Ham (Lean)	0.65μg (11% RDA) per 100 gram serving	0.91μg (15% RDA) per cup (140 grams)	0.55μg (9% RDA) in a 3 ounce serving (85 grams)	Click to see complete nutrition facts for Extra Lean Cured Ham
Chicken (Lean)	0.31μg (5% RDA) per 100 gram serving	0.43μg (7% RDA) per cup chopped (140 grams)	0.21μg (3% RDA) in a half-cup (70 grams)	Click to see complete nutrition facts for Lean Roasted Chicken
Fortified Soymilk*	1.11μg (19% RDA) per 100 gram serving	2.7μg (45% RDA) per cup (243 grams)	0.3μg (5% RDA) per ounce (28 grams)	Click to see complete nutrition facts for Fortified Soymilk
Fortified Tofu*	2.36μg (39% RDA) per 100 gram serving	1.86μg (31% RDA) per serving (1/4 packet) (79 grams)	0.7μg (11% RDA) per ounce (28 grams)	Click to see complete nutrition facts for Fortified Tofu

*Amount of vitamin B12 may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin B12 from each individual product.