Cheese High in Vitamin B12

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

This list of high vitamin B12 cheeses lists the amount of vitamin B12 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. On average an ounce of cheese provides 0.34μg (6% DV) of vitamin B12, 87 calories, and 6 grams of protein.

Photo of an ounce of cheese and how much vitamin b12, calories, and protein, an average slice provides

Below is a list of over 40 cheeses ranked by their amount of vitamin B12. Whole milk Swiss Cheese provides the most with 0.9μg (14% DV) per ounce. Goat cheese provides the least with barely 0.03μg (1% DV). For more information, see the article on natural vegetarian sources of vitamin B12.

Swiss0.9μg (14% DV)110 calories7.5g proteinComplete Nutrition Facts
Gjetost0.7μg (11% DV)130.5 calories2.7g proteinComplete Nutrition Facts
Mozzarella (Whole Milk)0.6μg (11% DV)84 calories6.2g proteinComplete Nutrition Facts
Tilsit0.6μg (10% DV)95.2 calories6.8g proteinComplete Nutrition Facts
American (Nonfat or Fat Free)0.5μg (9% DV)35.3 calories5.9g proteinComplete Nutrition Facts
Queso Blanco0.5μg (8% DV)86.8 calories5.7g proteinComplete Nutrition Facts
Feta0.5μg (8% DV)73.9 calories4g proteinComplete Nutrition Facts
Mozzarella (Low moisture part-skim)0.5μg (8% DV)82.6 calories6.7g proteinComplete Nutrition Facts
Queso Fresco0.5μg (8% DV)83.7 calories5.1g proteinComplete Nutrition Facts
Swiss (Nonfat or Fat Free)0.5μg (8% DV)35.6 calories8g proteinComplete Nutrition Facts
Mexican Blend (Reduced Fat)0.5μg (8% DV)79 calories6.9g proteinComplete Nutrition Facts
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Brie0.5μg (8% DV)93.5 calories5.8g proteinComplete Nutrition Facts
Gruyere0.4μg (8% DV)115.6 calories8.3g proteinComplete Nutrition Facts
Edam0.4μg (7% DV)100 calories7g proteinComplete Nutrition Facts
Gouda0.4μg (7% DV)99.7 calories7g proteinComplete Nutrition Facts
Muenster0.4μg (7% DV)103 calories6.6g proteinComplete Nutrition Facts
Provolone0.4μg (7% DV)98.3 calories7.2g proteinComplete Nutrition Facts
Cheddar (Reduced Fat)0.4μg (7% DV)86.5 calories7.7g proteinComplete Nutrition Facts
Parmesan (Low Sodium)0.4μg (6% DV)126.3 calories11.6g proteinComplete Nutrition Facts
Mexican Queso Anejo0.4μg (6% DV)104.4 calories6g proteinComplete Nutrition Facts
Camembert0.4μg (6% DV)84 calories5.5g proteinComplete Nutrition Facts
Brick0.4μg (6% DV)103.9 calories6.5g proteinComplete Nutrition Facts
Mexican Blend0.3μg (6% DV)100.2 calories6.6g proteinComplete Nutrition Facts
Blue0.3μg (6% DV)98.8 calories6g proteinComplete Nutrition Facts
Parmesan Hard0.3μg (6% DV)109.8 calories10g proteinComplete Nutrition Facts
Romano0.3μg (5% DV)108.4 calories8.9g proteinComplete Nutrition Facts
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Cheddar0.3μg (5% DV)113.1 calories6.4g proteinComplete Nutrition Facts
Limburger0.3μg (5% DV)91.6 calories5.6g proteinComplete Nutrition Facts
Mexican Queso Chihuahua0.3μg (5% DV)104.7 calories6g proteinComplete Nutrition Facts
Mexican Queso Asadero0.3μg (5% DV)99.7 calories6.3g proteinComplete Nutrition Facts
Fat Free Cream Chese0.3μg (5% DV)29.4 calories4.4g proteinComplete Nutrition Facts
Mozzarella (Nonfat)0.3μg (4% DV)39.5 calories8.9g proteinComplete Nutrition Facts
Low Fat Cream Cheese0.3μg (4% DV)56.3 calories2.2g proteinComplete Nutrition Facts
Cheddar (Sharp)0.2μg (4% DV)114.8 calories6.8g proteinComplete Nutrition Facts
Cheshire0.2μg (4% DV)108.4 calories6.5g proteinComplete Nutrition Facts
Colby0.2μg (4% DV)110.3 calories6.7g proteinComplete Nutrition Facts
Monterey0.2μg (4% DV)104.4 calories6.9g proteinComplete Nutrition Facts
Roquefort0.2μg (3% DV)103.3 calories6g proteinComplete Nutrition Facts
Lowfat (1%) Cottage Cheese0.2μg (3% DV)20.2 calories3.5g proteinComplete Nutrition Facts
Lowfat (2%) Cottage Cheese0.1μg (2% DV)22.7 calories2.9g proteinComplete Nutrition Facts
Ricotta (Whole Milk)0.1μg (2% DV)48.7 calories3.2g proteinComplete Nutrition Facts
Neufchatel0.1μg (1% DV)70.8 calories2.6g proteinComplete Nutrition Facts
Caraway0.1μg (1% DV)105.3 calories7.1g proteinComplete Nutrition Facts
Cream Cheese (Full Fat)0.1μg (1% DV)98 calories1.7g proteinComplete Nutrition Facts
Semisoft Goat Cheese0.1μg (1% DV)101.9 calories6g proteinComplete Nutrition Facts
Hard Goat Cheese0.03μg (1% DV)126.6 calories8.5g proteinComplete Nutrition Facts
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Data Sources and References

    • USDA National Nutrient Database for Standard Reference, Release 28.