Cheese High in Vitamin B12
Written by Daisy Whitbread, MScN
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.
| Swiss | 0.9μg (14% DV) | 110 calories | 7.5g protein | Complete Nutrition Facts |
| Gjetost | 0.7μg (11% DV) | 130.5 calories | 2.7g protein | Complete Nutrition Facts |
| Mozzarella (Whole Milk) | 0.6μg (11% DV) | 84 calories | 6.2g protein | Complete Nutrition Facts |
| Tilsit | 0.6μg (10% DV) | 95.2 calories | 6.8g protein | Complete Nutrition Facts |
| American (Nonfat or Fat Free) | 0.5μg (9% DV) | 35.3 calories | 5.9g protein | Complete Nutrition Facts |
| Queso Blanco | 0.5μg (8% DV) | 86.8 calories | 5.7g protein | Complete Nutrition Facts |
| Feta | 0.5μg (8% DV) | 73.9 calories | 4g protein | Complete Nutrition Facts |
| Mozzarella (Low moisture part-skim) | 0.5μg (8% DV) | 82.6 calories | 6.7g protein | Complete Nutrition Facts |
| Queso Fresco | 0.5μg (8% DV) | 83.7 calories | 5.1g protein | Complete Nutrition Facts |
| Swiss (Nonfat or Fat Free) | 0.5μg (8% DV) | 35.6 calories | 8g protein | Complete Nutrition Facts |
| Mexican Blend (Reduced Fat) | 0.5μg (8% DV) | 79 calories | 6.9g protein | Complete Nutrition Facts |
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| Brie | 0.5μg (8% DV) | 93.5 calories | 5.8g protein | Complete Nutrition Facts |
| Gruyere | 0.4μg (8% DV) | 115.6 calories | 8.3g protein | Complete Nutrition Facts |
| Edam | 0.4μg (7% DV) | 100 calories | 7g protein | Complete Nutrition Facts |
| Gouda | 0.4μg (7% DV) | 99.7 calories | 7g protein | Complete Nutrition Facts |
| Muenster | 0.4μg (7% DV) | 103 calories | 6.6g protein | Complete Nutrition Facts |
| Provolone | 0.4μg (7% DV) | 98.3 calories | 7.2g protein | Complete Nutrition Facts |
| Cheddar (Reduced Fat) | 0.4μg (7% DV) | 86.5 calories | 7.7g protein | Complete Nutrition Facts |
| Parmesan (Low Sodium) | 0.4μg (6% DV) | 126.3 calories | 11.6g protein | Complete Nutrition Facts |
| Mexican Queso Anejo | 0.4μg (6% DV) | 104.4 calories | 6g protein | Complete Nutrition Facts |
| Camembert | 0.4μg (6% DV) | 84 calories | 5.5g protein | Complete Nutrition Facts |
| Brick | 0.4μg (6% DV) | 103.9 calories | 6.5g protein | Complete Nutrition Facts |
| Mexican Blend | 0.3μg (6% DV) | 100.2 calories | 6.6g protein | Complete Nutrition Facts |
| Blue | 0.3μg (6% DV) | 98.8 calories | 6g protein | Complete Nutrition Facts |
| Parmesan Hard | 0.3μg (6% DV) | 109.8 calories | 10g protein | Complete Nutrition Facts |
| Romano | 0.3μg (5% DV) | 108.4 calories | 8.9g protein | Complete Nutrition Facts |
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| Cheddar | 0.3μg (5% DV) | 113.1 calories | 6.4g protein | Complete Nutrition Facts |
| Limburger | 0.3μg (5% DV) | 91.6 calories | 5.6g protein | Complete Nutrition Facts |
| Mexican Queso Chihuahua | 0.3μg (5% DV) | 104.7 calories | 6g protein | Complete Nutrition Facts |
| Mexican Queso Asadero | 0.3μg (5% DV) | 99.7 calories | 6.3g protein | Complete Nutrition Facts |
| Fat Free Cream Chese | 0.3μg (5% DV) | 29.4 calories | 4.4g protein | Complete Nutrition Facts |
| Mozzarella (Nonfat) | 0.3μg (4% DV) | 39.5 calories | 8.9g protein | Complete Nutrition Facts |
| Low Fat Cream Cheese | 0.3μg (4% DV) | 56.3 calories | 2.2g protein | Complete Nutrition Facts |
| Cheddar (Sharp) | 0.2μg (4% DV) | 114.8 calories | 6.8g protein | Complete Nutrition Facts |
| Cheshire | 0.2μg (4% DV) | 108.4 calories | 6.5g protein | Complete Nutrition Facts |
| Colby | 0.2μg (4% DV) | 110.3 calories | 6.7g protein | Complete Nutrition Facts |
| Monterey | 0.2μg (4% DV) | 104.4 calories | 6.9g protein | Complete Nutrition Facts |
| Roquefort | 0.2μg (3% DV) | 103.3 calories | 6g protein | Complete Nutrition Facts |
| Lowfat (1%) Cottage Cheese | 0.2μg (3% DV) | 20.2 calories | 3.5g protein | Complete Nutrition Facts |
| Lowfat (2%) Cottage Cheese | 0.1μg (2% DV) | 22.7 calories | 2.9g protein | Complete Nutrition Facts |
| Ricotta (Whole Milk) | 0.1μg (2% DV) | 48.7 calories | 3.2g protein | Complete Nutrition Facts |
| Neufchatel | 0.1μg (1% DV) | 70.8 calories | 2.6g protein | Complete Nutrition Facts |
| Caraway | 0.1μg (1% DV) | 105.3 calories | 7.1g protein | Complete Nutrition Facts |
| Cream Cheese (Full Fat) | 0.1μg (1% DV) | 98 calories | 1.7g protein | Complete Nutrition Facts |
| Semisoft Goat Cheese | 0.1μg (1% DV) | 101.9 calories | 6g protein | Complete Nutrition Facts |
| Hard Goat Cheese | 0.03μg (1% DV) | 126.6 calories | 8.5g protein | Complete Nutrition Facts |
