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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.

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


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

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