Canned Fish Highest in Vitamin B12 (Cobalamin)

Vitamin B12, or Cobalamin, is an essential vitamin necessary for the maintenance of the nervous system and for preventing anemia. Fish is a good source of vitamin B12, but what about canned fish?

Canned fish can be a great source of vitamin B12. Canned foods are typically more affordable than fresh, with greater availability. The downside is that canned foods typically have a lot of added sodium or are packed in less desirable oils. As such, try to choose canned fish that is low in sodium and water packed instead of oil packed.

Canned fish high in vitamin B12 includes canned oysters, clams, salmon, sardines, mackerel, crab, tuna, shrimp, cod, and anchovies. The values below are for a given serving size. Even if you don't eat such a large serving as 1 cup of fish, you can simply divide the numbers in half to get the amount for half a cup or about 4 ounces. Below is a list of canned fish highest in vitamin B12, for more, see the article on foods high in vitamin B12.


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#NameServingVit B12Sodium
1Canned Eastern Oysters 1 cup31μg
517%
181mg
8%
2Canned Clams 1 cup29.8μg
497%
179mg
7%
3Canned Sockeye Salmon 1 cup13.7μg
228%
953mg
40%
4Canned Atlantic Sardines 1 cup13.3μg
222%
457mg
19%
5Canned Mackerel 1 cup13.2μg
220%
720mg
30%
6Canned Pacific Sardines 1 cup8μg
134%
368mg
15%
7Canned Crab 1 cup4.5μg
75%
760mg
32%
8Canned Tuna (in Water) 1 cup3.9μg
65%
380mg
16%
9Canned Tuna (in Oil) 1 cup1.9μg
31%
43mg
2%
10Canned White Tuna (in Water) 1 cup1μg
17%
43mg
2%
11Canned Shrimp 1 cup0.9μg
16%
1114mg
46%
12Canned Cod 3oz0.9μg
15%
185mg
8%
13Canned Anchovies 5 Anchovies0.2μg
3%
734mg
31%
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How much Vitamin B12 do you need?

The recommended daily allowance (RDA) for Vitamin B12 ranges from 0.4 to 2.8μg per day. This is quite a bit lower than the daily value (%DV) of 6μg. The daily value (%DV) is higher since excess vitamin B12 is well tolerated by the body, and so that certain groups with a risk of deficiency get plenty of vitamin B12 in their diet. Further, the daily value is also often higher than the RDA to account for absorption factors that can occur in a diverse diet.

AgeMaleFemalePregnancyLactation
0-6 months0.4 μg0.4 μg
7-12 months0.5 μg0.5 μg
1-3 years0.9 μg0.9 μg
4-8 years1.2 μg1.2 μg
9-13 years1.8 μg1.8 μg
14+ years2.4 μg2.4 μg2.6 μg2.8 μg
Source: Office of Dietary Supplements.

For the values above the amounts for children less than 12 months old is actually the adequate intake (AI) not RDA.

Health Benefits of Vitamin B12

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. Office Of Dietary Supplements Fact Sheet
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