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.
Below is a list of 15 types of cheese ranked by their amount of vitamin B12. Whole milk Swiss Cheese provides the most B12 with 0.9μg (36% DV) 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. Other cheese high in vitamin B12 includes Gjetost, Mozzarella, Tilsit, Feta, and Brie. For more information, see the article on natural vegetarian sources of vitamin B12, and the complete list of dairy foods high in vitamin B12.
Table of Cheese High in Vitamin B12
| Food | Serving | Vitamin B12 |
|---|---|---|
| #1 Swiss Cheese | per oz | 36% DV 0.9μg |
| #2 Gjetost | per oz | 29% DV 0.7μg |
| #3 Mozzarella | per oz | 27% DV 0.6μg |
| #4 Tilsit | per oz | 25% DV 0.6μg |
| #5 Low Fat Cottage Cheese | per 4oz (1/2 cup) | 22% DV 0.5μg |
| #6 Feta | per oz | 20% DV 0.5μg |
| #7 Brie | per oz | 20% DV 0.5μg |
| #8 Gruyere | per oz | 19% DV 0.5μg |
| #9 Gouda | per oz | 18% DV 0.4μg |
| #10 Ricotta | per 1/2 cup | 44% DV 1.1μg |
| #11 Provolone | per oz | 17% DV 0.4μg |
| #12 Grated Parmesan | per oz | 17% DV 0.4μg |
| #13 Blue Cheese | per oz | 14% DV 0.3μg |
| #14 Romano | per oz | 13% DV 0.3μg |
| #15 Cheddar Cheese | per oz | 13% DV 0.3μg |
See All 99 Dairy and Egg Products High in Vitamin B12
Next ➞About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- Foods High in Vitamin B12
- Foods Low in Vitamin B12
- Vegetarian Foods High in Vitamin B12
- Dairy High in Vitamin B12
- Breakfast Cereals High in Vitamin B12
- Fast Foods High in Vitamin B12
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
MyFoodData provides free nutrition data tools
and articles to help you organize and understand the foods you eat.
Create a free account to get nutrition facts on recipes and meals, track foods, and set custom targets.