Top 10 Foods Highest in Vitamin B12 (Cobalamin) + Infographic
Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known to man. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can cause permanent damage to the brain and central nervous system. Vitamin B12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods like cereals.
Vitamin B12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year.
Foods high in Vitamin B12 include clams, liver, fish, crab, low-fat beef, fortified cereal, fortified tofu, low-fat dairy, cheese, and eggs. The current daily value (%DV) for vitamin B12 is 6μg.
Below are the top 10 foods highest in vitamin B12 by common serving sizes, click here for an extended list of vitamin B12 rich foods, and here for other foods high in vitamin B. For even more see the articles for vegan and vegetarian sources of vitamin B12.
List of Foods High in Vitamin B12
|3oz (85g)||200 calories (135g)||100g|
|1401% DV (84.1μg)||2227% DV (133.6μg)||1648% DV (98.9μg)|
Other Shellfish High in Vitamin B12 (%DV per 3oz)Oysters (408%), Mussels (340%), and Scallops (30%).
3oz is roughly 9 clams, 8 mussels, or 10 oysters.
Nutrition Facts for Cooked Clams.
|3oz (85g)||200 calories (84g)||100g|
|1214% DV (72.8μg)||1200% DV (72μg)||1428% DV (85.7μg)|
Liver Products High in Vitamin B12 (%DV per 3oz)Liver Cheese (348%), Liverwurst Sausage (189%), Pate de Foie Gras (133%), and Chicken Liver Pate (114%).
Nutrition Facts for Cooked Lamb Liver.
|6oz fillet (170g)||200 calories (76g)||100g|
|538% DV (32.3μg)||242% DV (14.5μg)||317% DV (19μg)|
Other Fish High in Vitamin B12 (%DV per 6oz)Smoked Salmon (514%), Herring (372%), Tuna (308%), Canned Sardines (252%), Trout (212%), Striped Bass (124%), Lingcod (118%), Pollock (104%), and Snapper (100%).
On a budget? See the list of canned fish high in vitamin B12.
Nutrition Facts for Atlantic Mackerel (Cooked).
|1 leg (134g)||200 calories (206g)||100g|
|257% DV (15.4μg)||395% DV (23.7μg)||192% DV (11.5μg)|
Other Crustaceans High in Vitamin B12 (%DV per 3oz)Dungeness Crab (147%), Spiny Lobster (57%), Blue Crab (Cooked or Canned) (47%), Crayfish (44%), Shrimp (24%), and Northern Lobster (20%).
Nutrition Facts for Alaskan King Crab (Cooked).
|6oz steak (175g)||200 calories (75g)||100g|
|220% DV (13.2μg)||94% DV (5.6μg)||126% DV (7.5μg)|
|3/4 cup (29g)||200 calories (61g)||100g|
|102% DV (6.1μg)||214% DV (12.8μg)||350% DV (21μg)|
Nutrition Facts for Kelloggs All-Bran Complete Wheat Flakes.
|1/5 Package (91g)||200 calories (465g)||100g|
|37% DV (2.2μg)||188% DV (11.3μg)||40% DV (2.4μg)|
|1 cup (170g)||200 calories (357g)||100g|
|17% DV (1μg)||36% DV (2.2μg)||10% DV (0.6μg)|
|1oz (28g)||200 calories (51g)||100g|
|14% DV (0.9μg)||26% DV (1.6μg)||51% DV (3.1μg)|