Top 10 Vitamin B12 Foods for Vegetarians

Vitamin B12 is an essential vitamin needed for proper development and functioning of the nervous system. A deficiency in vitamin B12 can lead to weight loss, constipation, and anemia. Numbness (tingling) in hands and feet may also occur in addition to depression, dementia, and memory loss.
Since vitamin B12 mainly occurs in animal foods, vegetarians are an at-risk group for vitamin B12 deficiency. Fortunately, a wide variety of plant foods are fortified with vitamin B12. Further dairy, eggs, and cheese are all good natural sources of vitamin B12.
Vegetarian foods high in vitamin B12 include fortified cereals, fortified fruit juices, fortified tofu, yogurt, milk, cheese, eggs, vitamin water, and whey powder. The daily value (DV) for vitamin B12 is 2.4mcg per day, which has been recently reduced from 6mcg as per the USDA food labeling standards. (3)
Since vitamin B12 is well regulated by the body, and stores of vitamin B12 can be accumulated in the liver, there is no tolerable upper intake for vitamin B12.
Below are the top 10 vegetarian foods highest in vitamin B12, for more see the lists cereals high in vitamin B12, and cheeses high in vitamin B12.
- Introduction
- Top 10 Vegetarian Vitamin B12 Foods
- Printable
- How much Vitamin B12 do you need?
- Which form vitamin B12 is best?
- What is intrinsic factor and how does it affect vitamin B12 absorption?
- How much Vitamin B12 is in Brewer's Yeast?
- How much vitamin B12 is in Dried Seaweed (Nori)?
- How Much Vitamin B12 is in Mushrooms?
- What are the health benefits of Vitamin B12?
- Does Cyanocobalamin Contain Cyanide?
- If vitamin B12 is only found in plant foods where do cows get vitamin B12 from?
- About the Daily Value (%DV) Target
- About the Data
- Lists By Food Group
- Related
- References
- Feedback
Top 10 Vegetarian Vitamin B12 Foods

Vitamin B12 per 3/4 Cup | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
---|---|---|
6.1mcg (254% DV) | 21mcg (875% DV) | 12.8mcg (535% DV) |
See the full list of 200 Cereals High in Vitamin B12.

Vitamin B12 per Cup | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
---|---|---|
6mcg (250% DV) | 2.5mcg (104% DV) | 7mcg (293% DV) |
Specific brands high in vitamin B12
- 250% DV in 1 cup (8oz) of Naked Blue Machine
- 108% DV in 1 cup of Bolthouse Farms Daily Greens
- 96% DV in 1 cup of Bolthouse Farms Berry Boost
As with all fortified foods, the quantity of added vitamin B12 can vary, check labels for specific amounts.
See the full ranking of drinks high in vitamin B12.

Vitamin B12 per 16oz Glass | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
---|---|---|
6mcg (249% DV) | 1.2mcg (51% DV) | 7.5mcg (311% DV) |
Other Milk Substitutes High in Vitamin B12
- 250% DV in a 16oz glass of fortified almond milk
- 250% DV in a 16oz glass of fortified coconut milk drink
- 126% DV in a 16oz glass of rice milk
The quantity of added vitamin B12 can vary greatly, check product labels.

Vitamin B12 per Cup | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
---|---|---|
3.3mcg (137% DV) | 1.5mcg (60% DV) | 3.2mcg (131% DV) |

Vitamin B12 per 16oz Glass | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
---|---|---|
2.6mcg (108% DV) | 0.5mcg (22% DV) | 2.1mcg (88% DV) |
See the full ranking of dairy high in vitamin B12.

Vitamin B12 per Cup | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
---|---|---|
1.5mcg (62% DV) | 0.6mcg (25% DV) | 2.2mcg (91% DV) |
See the full ranking of dairy high in vitamin B12.

Vitamin B12 per Oz | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
---|---|---|
0.9mcg (36% DV) | 3.1mcg (128% DV) | 1.6mcg (65% DV) |
Swiss cheese provides the most vitamin B12 with 36% DV per ounce. On average, cheese provides 15% DV per ounce. See the full list of cheeses high in vitamin B12.

Vitamin B12 per Cup | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
---|---|---|
0.6mcg (25% DV) | 0.3mcg (10% DV) | 10mcg (417% DV) |
See the full ranking of drinks high in vitamin B12.

Vitamin B12 in 1 Large Egg | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
---|---|---|
0.6mcg (23% DV) | 1.1mcg (46% DV) | 1.4mcg (60% DV) |
- 63% DV in 1 cup of chopped hard-boiled eggs
Eggs are also a high protein food.

Vitamin B12 per Tbsp | Vitamin B12 per 100g | Vitamin B12 per 200 Calories |
---|---|---|
0.2mcg (7% DV) | 2.4mcg (99% DV) | 1.3mcg (56% DV) |
Printable One Page Sheet

How much Vitamin B12 do you need?
The recommended daily allowance (RDA) for Vitamin B12 ranges from 0.4 to 2.8mcg per day. The daily value for vitamin B12 is 2.4mcg per day, which has been recently reduced from 6mcg per the USDA food labeling standards.
Age | Male | Female | Pregnancy | Lactation |
0-6 months | 0.4 mcg | 0.4 mcg | ||
7-12 months | 0.5 mcg | 0.5 mcg | ||
1-3 years | 0.9 mcg | 0.9 mcg | ||
4-8 years | 1.2 mcg | 1.2 mcg | ||
9-13 years | 1.8 mcg | 1.8 mcg | ||
14+ years | 2.4 mcg | 2.4 mcg | 2.6 mcg | 2.8 mcg |
For the values above the amounts for children less than 12 months old is actually the adequate intake (AI) not RDA.
Which form vitamin B12 is best?
Cyanocobalamin is the most common synthetic form of vitamin B12. However, methylcobalamin may also be used. Current evidence does not suggest one form is better than the other, so any form of added B12 can be considered to be equally effective. (2)
What is intrinsic factor and how does it affect vitamin B12 absorption?
Intrinsic factor can be thought of as "absorption chemicals" in your gut needed for absorption of vitamin B12. Your body only creates and secretes a limited amount of intrinsic factor. So despite consuming supplements or fortified foods, only limited amounts of vitamin B12 will be absorbed by your body. As such you might only absorb 10mcg of a 500mcg supplement. (2)
Due to this factor, sometimes vitamin B12 is injected directly into patients, as opposed to supplements taken orally. These vitamin B12 injections can be a faster way to boost vitamin B12 levels and alleviate symptoms from anemia.
How much Vitamin B12 is in Brewer's Yeast?
Brewer's yeast is used to brew beer and can be used to make bread. The amount of vitamin B12 in yeast is inconsistent, so it cannot be relied on as a source of vitamin B12 unless it is fortified. Interestingly, a 12oz can of beer does contain 0.1mcg or 1% of the DV for vitamin B12.
How much vitamin B12 is in Dried Seaweed (Nori)?
Nori is the thin dried seaweed wrap typically used to make sushi rolls. According to this article published in the journal Nutrients, dried nori seaweed contains up to 51.7mcg of vitamin B12 in 100 grams. A sheet of nori typically weights 1.25 grams so a single sheet would provide about 0.5mcg of vitamin B12 or 8% DV.
While this sounds great, it is unlikely that nori can be relied upon to be a consistent B12 source, so while it will make a good addition to a balanced vegan diet, it should not be solely relied upon. Further, nori seaweed is very high in iodine, and should be avoided by people with thyroid issues.
How Much Vitamin B12 is in Mushrooms?
Interestingly, some mushrooms do contain vitamin B12, but due to their inability to accumulate and store it, it is never a consistent or large amount.
What are the health benefits of Vitamin B12?
- Protection Against Heart Disease - Adequate levels of vitamins B12, B6, and B9 have been shown to lower levels of a protein in the blood called homocysteine. Lower levels of homocysteine have been shown to improve endothelial function, which in turn may boost cardiovascular health and decrease risk of heart attacks. (2)
- Protect and Repair DNA to Reduce Cancer Risk and Slow Aging - Absorption of vitamin B12 and Folate (B9) is essential for DNA metabolism and maintenance which helps to prevent cancer and slow aging. (4)
- Protect Against Dementia and Cognitive Decline - Lack of vitamin B12 increases homocysteine levels, which in turn decreases the body's ability to metabolize neurotransmitters. Due to limitations with creating long-term controlled studies in human populations, no definite link between increased vitamin B12 levels and cognitive function has been found, however, several observational studies suggest increased homocysteine levels increase the incidence of Alzheimer's disease and dementia, and low levels of vitamin B12 have been associated with cognitive decline. (2)
- Alzheimer's Protection - A study has shown that a deficiency in Vitamin B12 and Folate (B9) can double the risk of Alzheimer's Disease. (2)
- Energy and Endurance - A lack of vitamin B12 will lead to anemia and weakness. Adequate levels of vitamin B12 are necessary to maintain normal energy levels. Claims of vitamin B12 as an energy or athletic enhancer remain unproven. (2)
Does Cyanocobalamin Contain Cyanide?
Cyanocobalamin is a common synthetic form of vitamin B12 used in supplements and fortified foods. While cyanide is present in this form of vitamin B12, it is not present in large enough amounts to be dangerous and is excreted by the body. Numerous other foods naturally contain cyanide, including almonds, lima beans, and spinach.
If vitamin B12 is only found in plant foods where do cows get vitamin B12 from?
Cows are not given any form of synthetic vitamin B12. Vitamin B12 is naturally synthesized by bacteria that flourish in certain animals (most animals actually, just not humans). Cows, in particular, ferment their food in 4 different stomachs as they digest it. This fermentation lets the bacteria in cows create vitamin B12, and allows cows to store any excess vitamin B12.
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 daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
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- 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
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