This ranking lets you know which foods have the most Vitamin-B12 per gram of food.
|#1 Clams||4120% DV (98.9μg) in 100 grams|
|#2 Octopus||1500% DV (36μg) in 100 grams|
|#3 Shellfish (Oysters)||1200% DV (28.8μg) in 100 grams|
|#4 Mussels||1000% DV (24μg) in 100 grams|
|#5 Pork Liver Sausage||837% DV (20.1μg) in 100 grams|
|#6 Fish (Mackerel)||792% DV (19μg) in 100 grams|
|#7 Kippered Herring||779% DV (18.7μg) in 100 grams|
|#8 Liverwurst Spread||561% DV (13.5μg) in 100 grams|
|#9 King Crab||479% DV (11.5μg) in 100 grams|
|#10 Tuna||453% DV (10.9μg) in 100 grams|
This ranking lets you know which foods have the most Vitamin-B12 per calorie of food. It is ideal for those who want to maximize their Vitamin-B12 intake per calorie of food, reducing their overall calorie intake to lose weight.
|#1 Clams||5568% DV (133.6μg) in 200 calories|
|#2 Eastern Oysters||2563% DV (61.5μg) in 200 calories|
|#3 Octopus||1829% DV (43.9μg) in 200 calories|
|#4 Mussels||1163% DV (27.9μg) in 200 calories|
|#5 Mackerel Cooked||1119% DV (26.9μg) in 200 calories|
|#6 New England Clam Chowder||1102% DV (26.5μg) in 200 calories|
|#7 King Crab||988% DV (23.7μg) in 200 calories|
|#8 Kippered Herring||718% DV (17.2μg) in 200 calories|
|#9 Tuna||493% DV (11.8μg) in 200 calories|
|#10 Fortified Tofu||469% DV (11.3μg) in 200 calories|
|#1 Whelk||642% DV (15.4μg) in 3oz|
|#2 Clam Chowder||478% DV (11.5μg) in 1 cup|
|#3 Veggie Burgers||366% DV (8.8μg) in 1 burger pattie|
|#4 Emu Steak||332% DV (8μg) in 3oz|
|#5 Manhattan Clam Chowder||330% DV (7.9μg) in 1 cup|
|#6 Energy Bars||311% DV (7.5μg) in 1 bar|
|#7 Liver Sausage||238% DV (5.7μg) in 1oz|
|#8 Ostrich||228% DV (5.5μg) in 3oz|
|#9 Deer||128% DV (3.1μg) in 3oz|
|#10 Salami||99% DV (2.4μg) in per 3oz|
|#11 Scallops||76% DV (1.8μg) in per 3oz|
|#12 Rice Milk||63% DV (1.5μg) in 1 cup|
|#13 Buttermilk||47% DV (1.1μg) in 1 cup|
|#14 Turkey||36% DV (0.9μg) in 3oz|
|#15 Luncheon Meat||19% DV (0.5μg) in 1 slice|
|#16 Chicken||18% DV (0.4μg) in 1 cup chopped|
|#17 Whey Powder||7% DV (0.2μg) in per tblsp|
The recommended daily allowance (RDA) for Vitamin B12 ranges from 0.4 to 2.8μg per day. The daily value for vitamin B12 is 2.4μg per day, which has been recently reduced from 6μg per the USDA food labeling standards.
|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|
Vitamin B12 is added to foods as cyanocobalamin or methylcobalamin. Evidence suggests that either form is equally bioavailable and digestible. (2)
Both oral supplements and sublingual lozenges have equal absorption of vitamin B12. Due to Intrisic Factor only a small percentage of vitamin B12 from supplements is absorbed. For example, just 10μg out of a 500μg dose of vitamin B12. For this reason, doctors may suggest B12 shots or injections, which will directly be absorbed and incorporated into the human body. (2)
Vitamin B12 is naturally found in animal foods (meat, cheese, fish, milk, eggs) and so is of concern to vegans and vegetarians. See our article on vegetarian vitamin B12 foods to find both natural vegetarian foods (dairy), and fortified b12 foods (soymilk, tofu, vitamin water).
Brewers Yeast is a rich source of nutrients, typically used for making beer, but can also be used to make bread and other consumables.
There are conflicting reports on how much vitamin B12 brewers yeast provides, however, it is not wise to count on brewers yeast as your sole source of vitamin B12. Yeast which does provide it is likely fortified.
The conclusion is that you should check labels for vitamin B12 before counting on yeast to provide it.