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Nutrition of Common Foods
| Food Name | Calories | Vitamin B12 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original | 260 | 18.80 |
| Cereals ready-to-eat, POST, ALPHA-BITS | 385 | 5.36 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS | 366 | 5.40 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS | 250 | 20.00 |
| Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | 371 | 6.77 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES | 389 | 6.92 |
| Cereals ready-to-eat, POST, COCOA PEBBLES | 397 | 5.00 |
| Cereals ready-to-eat, GENERAL MILLS, COOKIE CRISP | 380 | 5.80 |
| Cereals ready-to-eat, GENERAL MILLS Corn CHEX | 370 | 7.70 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes | 357 | 5.40 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S CRACKLIN' OAT BRAN | 402 | 3.10 |
| Cereals ready-to-eat, Ralston Crispy Rice | 364 | 5.45 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes | 318 | 20.70 |
| Cereals ready-to-eat, bran flakes, single brand | 320 | 5.00 |
|
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.
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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.
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 |
| 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 |
| 5.6 |
| 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 |
| MALT-O-MEAL, Frosted Flakes |
| 5.5 |
| KELLOGG'S Pops MiXit cereal, all flavors |
| 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 TOASTIES corn flakes |
| 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 |
| GENERAL MILLS, FIBER ONE Bran Cereal |
| 5.0 |
| Malt-O-Meal Honey Graham Squares |
| 5.0 |
| GENERAL MILLS, Chocolate CHEX |
| 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 |
| GENERAL MILLS, FRANKENBERRY |
| 5.0 |
| KELLOGG, KELLOGG'S HONEY CRUNCH CORN FLAKES |
| 5.0 |
| GENERAL MILLS Cinnamon CHEX |
| 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, 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 |
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