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.
Use the nutrient ranking tool to search for fish high in vitamin b12 by a standard serving size, like 100 grams or 200 calories. For different kinds of foods, see the article on foods high in vitamin B12.
|#1 Canned Eastern Oysters||1 cup (drained)||517% DV
|#2 Canned Clams||1 cup (drained)||497% DV
|#3 Canned Sardins||1 cup (drained)||222% DV
|#4 Canned Mackerel||1 cup||220% DV
|#5 Canned Salmon||3oz||78% DV
|#6 Canned Blue Crab||1 cup||75% DV
|#7 Canned Tuna||1 cup (drained)||70% DV
|#8 Canned Shrimp||1 cup||16% DV
|#9 Canned Cod||3 oz||15% DV
|#10 Canned Anchovies||5 anchovies||3% DV
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.
|0-6 months||0.4 μg||0.4 μg|
|7-12 months||0.5 μg||0.5 μg|
|1-3 years||0.9 μg||0.9 μg|
|4-8 years||1.2 μg||1.2 μg|
|9-13 years||1.8 μg||1.8 μg|
|14+ years||2.4 μg||2.4 μg||2.6 μg||2.8 μg|
For the values above the amounts for children less than 12 months old is actually the adequate intake (AI) not RDA.