Search the entire U.S. food database:

  Enter any parts of food name then hit Return to search.

Or Choose a Food Category to Browse Breakfast Cereals Vegetables and Vegetable Products Beverages Legumes and Legume Products Baked Products Sweets Cereal Grains and Pasta Snacks   See also Complex Carb Content of 8,000+ Foods

Usage Note

• Nutrition data are calculated per 100 g (3.5 oz) of edible food weight unless otherwise noted.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Percentage of Calories from Protein (%)
Total Fat (g)
Percentage of Calories from Fat (%)
Carbohydrate (g)
Percentage of Calories from Carb (%)
Vitamin B-12 (mcg)

Vitamin B12 Deficiency

Strict vegetarians and vegans are at greater risk than lacto-ovo vegetarians and nonvegetarians of developing vitamin B12 deficiency because natural food sources of vitamin B12 are limited to animal foods. Fortified breakfast cereals are one of the few sources of vitamin B12 from plants and can be used as a dietary source of vitamin B12 for strict vegetarians and vegans.

Recommendations for daily intake of vitamin B12 is 2.4 mcg for adult.
Pregnant women's daily intake should be 2.6 mcg, and 2.8 mcg for lactating women.

Health risks to pregnant and lactating women who follow strict vegetarian diets and their infants

Vitamin B12 crosses the placenta during pregnancy and is present in breast milk. Exclusively breastfed infants of women who consume no animal products may have very limited reserves of vitamin B12 and can develop vitamin B12 deficiency within months of birth. Undetected and untreated vitamin B12 deficiency in infants can result in severe and permanent neurological damage.

Vitamin B12 Food Sources for Vegetarians

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12.

This unique vitamin B12 database for vegetarians contains only non-animal food sources. Lacto-ovo vegetarians can use our comprehensive Vitamin B12 Content of Foods database to find additional sources of vitamin B12 from eggs and dairy products.

In addition to vitamin B12 data, we provide the macronutrient data for each food listed in this vegetarian food database. To display the hidden nutrient data, click on the appropriate checkboxes in list above.

 

See also our Vegetarian Diet-Related Web Apps.

Cereals Rich in Vitamin B12 for Vegetarians

List of ready-to-eat cereals highest in vitamin B12 content.

B-12 (mcg)

Ready-to-eat Cereals Highest in Vitamin B12 (100 g)

20.7

KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes

20.0

KELLOGG, KELLOGG'S PRODUCT 19

20.0

KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS

20.0

GENERAL MILLS, Whole Grain TOTAL

19.4

KELLOGG, KELLOGG'S SPECIAL K

18.8

KELLOGG, KELLOGG'S ALL-BRAN Original

18.2

KASHI HEART TO HEART, Honey Toasted Oat

17.7

KASHI HEART TO HEART, Warm Cinnamon

12.2

KELLOGG, KELLOGG'S Low Fat Granola without Raisins

12.2

GENERAL MILLS, TOTAL, Blueberry Pomegranate

12.0

KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal

11.5

GENERAL MILLS TOTAL Plus Omega-3, Honey Almond Flax

11.3

GENERAL MILLS, TOTAL Raisin Bran

11.1

GENERAL MILLS, WHEATIES

11.0

KASHI, KASHI U

11.0

KELLOGG, KELLOGG'S MUESLIX

11.0

KASHI, HEART TO HEART, Wild Blueberry

10.9

NATURE'S PATH, OPTIMUM

10.9

GENERAL MILLS, WHEATIES, Fuel

10.3

GENERAL MILLS, TOTAL, Cranberry Crunch

9.8

KELLOGG, KELLOGG'S Low Fat Granola with Raisins

9.7

POST, HONEY BUNCHES OF OATS, honey roasted

8.2

MALT-O-MEAL, Cocoa DYNO-BITES

8.1

KELLOGG, KELLOGG'S FROSTED FLAKES

7.7

GENERAL MILLS Corn CHEX

7.7

MALT-O-MEAL, Blueberry Muffin Tops Cereal

7.3

MALT-O-MEAL, Honey BUZZERS

7.3

MALT-O-MEAL, MARSHMALLOW MATEYS

7.2

KELLOGG, KELLOGG'S RICE KRISPIES

B-12 (mcg)

Ready-to-eat Cereals Highest in Vitamin B12 (100 g)

7.2

KELLOGG, KELLOGG'S CRISPIX

7.2

KELLOGG'S, SPECIAL K Protein Plus

7.2

KELLOGG'S SPECIAL K Multigrain Oats and Honey

7.0

KELLOGG'S, SPECIAL K Vanilla Almond

7.0

KELLOGG, KELLOGG'S SPECIAL K Blueberry

7.0

KELLOGG, KELLOGG'S SPECIAL K, Cinnamon Pecan

6.9

KELLOGG, KELLOGG'S COCOA KRISPIES

6.9

MALT-O-MEAL, Fruity DYNO-BITES

6.8

GENERAL MILLS, LUCKY CHARMS

6.8

KELLOGG, KELLOGG'S SPECIAL K Red Berries

6.8

KELLOGG'S SPECIAL K Chocolatey Delight

6.8

GENERAL MILLS, CHEERIOS

6.7

MALT-O-MEAL, GOLDEN PUFFS

6.6

KELLOGG, SPECIAL K, Fruit & Yogurt

6.6

KELLOGG's FIBERPLUS Cinnamon Oat Crunch

6.4

MALT-O-MEAL, Apple ZINGS

6.3

POST, GRAPE-NUTS Cereal

6.2

MALT-O-MEAL, COCO-ROOS

6.1

MALT-O-MEAL, Crispy Rice

5.8

GENERAL MILLS, COOKIE CRISP

5.8

MALT-O-MEAL, TOOTIE FRUITIES

5.8

MALT-O-MEAL, CORN BURSTS

5.7

GENERAL MILLS, KIX

5.6

GENERAL MILLS, COCOA PUFFS

5.6

GENERAL MILLS, FROSTED CHEERIOS

5.6

GENERAL MILLS, Sprinkles Cookie Crisp

5.6

GENERAL MILLS, COUNT CHOCULA

5.6

GENERAL MILLS, COCOA PUFFS Combos, chocolate and vanilla

5.6

GENERAL MILLS, Oat Cluster CHEERIOS Crunch

5.6

KELLOGG, KELLOGG'S HONEY SMACKS

5.6

KELLOGG'S, FRUIT HARVEST Strawberry/Blueberry

B-12 (mcg)

Ready-to-eat Cereals Highest in Vitamin B12 (100 g)

5.6

GENERAL MILLS, CHEERIOS, Chocolate

5.6

GENERAL MILLS, Berry Burst CHEERIOS, Triple Berry

5.6

GENERAL MILLS, Fruity CHEERIOS

5.6

GENERAL MILLS, DORA THE EXPLORER

5.6

KELLOGG's CRUNCHY NUT Roasted Nut and Honey O's

5.6

GENERAL MILLS, Rice CHEX

5.6

POST, Golden Crisp

5.6

MALT-O-MEAL, Frosted Flakes

5.5

KELLOGG'S Pops MiXit cereal, all flavors

5.5

Ralston Crispy Rice

5.4

GENERAL MILLS, HONEY NUT CHEERIOS

5.4

GENERAL MILLS, CHOCOLATE LUCKY CHARMS

5.4

GENERAL MILLS, CHEERIOS, Banana Nut

5.4

KELLOGG, KELLOGG'S APPLE JACKS

5.4

KELLOGG, KELLOGG'S Corn Flakes

5.4

KELLOGG, KELLOGG'S CINNABON cereal

5.4

POST, ALPHA-BITS

5.4

POST TOASTIES corn flakes

5.3

WAFFELOS

5.3

Ralston TASTEEOS

5.3

GENERAL MILLS, CINNAMON TOAST CRUNCH

5.2

KELLOGG, KELLOGG'S FROOT LOOPS

5.2

GENERAL MILLS, REESE'S PUFFS

5.2

GENERAL MILLS, Multi-Grain Cheerios

5.2

POST, GRAPE-NUTS Flakes

5.2

Marshmallow ALPHA-BITS

5.0

GENERAL MILLS, Cocoa Puffs, 25% Reduced Sugar

5.0

KELLOGG, KELLOGG'S FROSTED RICE KRISPIES

5.0

GENERAL MILLS, CHEERIOS, Yogurt Burst, strawberry

5.0

GENERAL MILLS, FIBER ONE 80 Calories, Honey Squares

5.0

KELLOGG, KELLOGG'S MARSHMALLOW FROOT LOOPS

B-12 (mcg)

Ready-to-eat Cereals Highest in Vitamin B12 (100 g)

5.0

KELLOGG, SMORZ

5.0

GENERAL MILLS, FIBER ONE Bran Cereal

5.0

Malt-O-Meal Honey Graham Squares

5.0

GENERAL MILLS, Chocolate CHEX

5.0

POST, FRUITY PEBBLES

5.0

KELLOGG'S RICE KRISPIES, Gluten Free

5.0

KELLOGG, KELLOGG'S Cinnamon MINI SWIRLZ

5.0

KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal

5.0

GENERAL MILLS, APPLE CINNAMON CHEERIOS

5.0

QUAKER, KING VITAMAN

5.0

GENERAL MILLS, FRANKENBERRY

5.0

KELLOGG, KELLOGG'S HONEY CRUNCH CORN FLAKES

5.0

GENERAL MILLS Cinnamon CHEX

5.0

POST, COCOA PEBBLES

4.9

MALT-O-MEAL, CINNAMON TOASTERS

4.8

GENERAL MILLS, GOLDEN GRAHAMS

4.8

KELLOGG'S CRUNCHY NUT Golden Honey Nut flakes

4.8

KELLOGG'S KRAVE chocolate cereal

4.8

KELLOGG'S, Reduced Sugar Frosted Flakes Cereal

4.7

KELLOGG, KELLOGG'S CORN POPS

4.7

KELLOGG'S CORN FLAKES, Simply Cinnamon

4.7

GENERAL MILLS, TRIX

4.7

GENERAL MILLS, Honey Nut CHEX

4.7

POST, Honey Bunches of Oats, with almonds

4.7

POST, Honeycomb Cereal

4.5

GENERAL MILLS, BERRY BERRY KIX

4.5

GENERAL MILLS, BOO BERRY

4.5

GENERAL MILLS, Honey KIX

Partner Websites

Please bookmark our partner websites to use when any of our nutrition calculators is not available or overloaded.