Foods high in Vitamin B12
Daily Value: 2.4 mcg. Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Clam, cooked, moist heat
22 g Protein84 mcg Vitamin B1254 mcg Selenium
84 mcg3,502% DV · per 3 oz - Oyster, Pacific, cooked, moist heat
16 g Protein24 mcg Vitamin B1228 mg Zinc
24 mcg1,020% DV · per 3 oz - Mussel, blue, cooked, moist heat
20 g Protein20 mcg Vitamin B125.8 mg Manganese
20 mcg850% DV · per 3 oz - Mackerel, Atlantic, cooked, dry heat
20 g Protein16 mcg Vitamin B1244 mcg Selenium
16 mcg673% DV · per 3 oz - Herring, Atlantic, kippered
21 g Protein16 mcg Vitamin B1245 mcg Selenium
16 mcg662% DV · per 3 oz - Crab, alaska king, cooked, moist heat
16 g Protein9.8 mcg Vitamin B121 mg Copper
9.8 mcg407% DV · per 3 oz - Tuna, fresh, bluefin, cooked, dry heat
25 g Protein9.2 mcg Vitamin B1240 mcg Selenium
9.2 mcg385% DV · per 3 oz - Sardine, Pacific, canned in tomato sauce, drained solids with bone
18 g Protein7.7 mcg Vitamin B1235 mcg Selenium
7.7 mcg319% DV · per 3 oz - Egg, goose, whole, fresh, raw
20 g Protein7.3 mcg Vitamin B1253 mcg Selenium
7.3 mcg306% DV · per 1 egg - Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled
23 g Protein7 mcg Vitamin B1231 mcg Selenium
7 mcg290% DV · per 3 oz - Trout, raw
18 g Protein6.6 mcg Vitamin B120.72 mg Manganese
6.6 mcg276% DV · per 3 oz - Salmon, Atlantic, farm raised, raw
17 g Protein4.8 mcg Vitamin B129.4 mcg Vitamin D
4.8 mcg202% DV · per 3 oz - Lamb, New Zealand, imported, neck chops, separable lean only, raw
22 g Protein3.3 mcg Vitamin B123.9 mg Zinc
3.3 mcg136% DV · per 4 oz - Pollock, Atlantic, cooked, dry heat
21 g Protein3.1 mcg Vitamin B1240 mcg Selenium
3.1 mcg130% DV · per 3 oz - Bison, top sirloin, separable lean only, trimmed to 0" fat, raw
24 g Protein2.6 mcg Vitamin B1228 mcg Selenium
2.6 mcg108% DV · per 4 oz - Catfish, channel, wild, cooked, dry heat
16 g Protein2.5 mcg Vitamin B1212 mcg Selenium
2.5 mcg103% DV · per 3 oz - Turkey, retail parts, thigh, meat only, raw
23 g Protein2.5 mcg Vitamin B1224 mcg Selenium
2.5 mcg102% DV · per 4 oz - Cod, Pacific, cooked, dry heat (may contain additives to retain moisture)
16 g Protein2 mcg Vitamin B1224 mcg Selenium
2 mcg82% DV · per 3 oz - Scallop, (bay and sea), cooked, steamed
17 g Protein1.8 mcg Vitamin B1218 mcg Selenium
1.8 mcg76% DV · per 3 oz - Haddock, cooked, dry heat
17 g Protein1.8 mcg Vitamin B1227 mcg Selenium
1.8 mcg75% DV · per 3 oz - Milk, sheep, fluid
15 g Protein1.7 mcg Vitamin B120.87 mg Riboflavin (B2)
1.7 mcg72% DV · per 1 cup - Soymilk, chocolate, unfortified
5.5 g Protein1.7 mcg Vitamin B120.5 mg Copper
1.7 mcg71% DV · per 1 cup - Tilapia, cooked, dry heat
22 g Protein46 mcg Selenium1.6 mcg Vitamin B12
1.6 mcg66% DV · per 3 oz - Pork, cured, shoulder, blade roll, separable lean and fat, unheated
19 g Protein1.5 mcg Vitamin B120.61 mg Thiamin (B1)
1.5 mcg61% DV · per 4 oz - Shrimp, cooked, moist heat (may contain additives to retain moisture)
19 g Protein42 mcg Selenium1.4 mcg Vitamin B12
1.4 mcg59% DV · per 3 oz - Yogurt, Greek, plain, whole milk
15 g Protein1.3 mcg Vitamin B120.41 mg Riboflavin (B2)
1.3 mcg53% DV · per 1 standard serving · from USDA’s older entry - Lobster, northern, cooked, moist heat
16 g Protein1.3 mg Copper62 mcg Selenium
1.2 mcg51% DV · per 3 oz - Squid, raw
13 g Protein1.6 mg Copper38 mcg Selenium
1.1 mcg46% DV · per 3 oz - Halibut, Atlantic and Pacific, cooked, dry heat
19 g Protein47 mcg Selenium1.1 mcg Vitamin B12
1.1 mcg45% DV · per 3 oz - Baked beans, canned, with franks
17 g Protein18 g Fiber0.55 mg Copper
0.88 mcg37% DV · per 1 cup - Chicken, canned, no broth
22 g Protein0.85 mcg Vitamin B1216 mcg Selenium
0.85 mcg35% DV · per 3 oz - Swiss cheese
7.6 g Protein0.85 mcg Vitamin B12249 mg Calcium
0.85 mcg35% DV · per 1 oz - Anchovy, european, canned in oil, drained solids
25 g Protein17 mg Niacin (B3)58 mcg Selenium
0.75 mcg31% DV · per 3 oz - Cottage cheese, full fat, large or small curd
13 g Protein0.73 mcg Vitamin B1211 mcg Selenium
0.73 mcg30% DV · per 1 standard serving - Mozzarella cheese, whole milk
6.3 g Protein0.65 mcg Vitamin B12143 mg Calcium
0.65 mcg27% DV · per 1 oz - Potatoes, mashed, ready-to-eat
4.5 g Protein62 mcg Selenium0.5 mcg Vitamin B12
0.5 mcg21% DV · per 1 cup - White cheese, queso blanco
5.7 g Protein0.49 mcg Vitamin B12193 mg Calcium
0.49 mcg20% DV · per 1 oz - Feta cheese, whole milk, crumbled
5.5 g Protein0.47 mcg Vitamin B125.3 g Total fat
0.47 mcg20% DV · per 1 oz · from USDA’s older entry - Fresh cheese, queso fresco
5.1 g Protein0.47 mcg Vitamin B12158 mg Calcium
0.47 mcg20% DV · per 1 oz - Pasta, fresh-refrigerated, plain, as purchased
14 g Protein364 mcg Folate (DFE)0.9 mg Thiamin (B1)
0.4 mcg17% DV · per 4.5 oz