Vitamin B12 Content of Foods

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Food NameVit. B12Calories 
Beef liver, fried82.44174
Octopus, dried72.03311
Beef liver, braised69.99189
Clam sauce, white68.02249
Clams, canned55.6292
Clams, steamed or boiled55.1692
Clams, baked or broiled54.94138
Clams, smoked, in oil54.84175
Liver, beef or calves, and onions51.09124
Clams, raw49.4474
Clam cake or patty48.48350
Liver dumpling46.28285
Clams, floured or breaded, fried41.45180
Clams, cooked41.40180
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Usage Notes

  • Vitamin B12 (measured in micrograms) and calories are calculated per 100g of food.
  • This vitamin B12 content of foods database contains approximately 7,000 most common food items.
  • Click on column header to sort foods by name or by vitamin B12 or calories.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Vitamin B12 in Diet

Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.
Two steps are required for the body to absorb vitamin B12 from food. First, hydrochloric acid in the stomach separates vitamin B12 from the protein to which vitamin B12 is attached in food. After this, vitamin B12 combines with a protein made by the stomach called intrinsic factor and is absorbed by the body. Some people have pernicious anemia, a condition where they cannot make intrinsic factor. As a result, they have trouble absorbing vitamin B12 from all foods and dietary supplements.


Vitamin B12 Deficiency

Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Vitamin B12 deficiency can damage the nervous system even in people who don't have anemia, so it is important to treat a deficiency as soon as possible.
In infants, signs of a vitamin B12 deficiency include failure to thrive, problems with movement, delays in reaching the typical developmental milestones, and megaloblastic anemia.
Large amounts of folic acid can hide a vitamin B12 deficiency by correcting megaloblastic anemia, a hallmark of vitamin B12 deficiency. But folic acid does not correct the progressive damage to the nervous system that vitamin B12 deficiency also causes. For this reason, healthy adults should not get more than 1,000 mcg of folic acid a day.

Diagnosis: Vitamin B-12 Deficiency

from the New York Times

A fascinating medical condition related to vitamin B12 deficiency: The Man With the Wobbly Walk.

Vitamin B12 is used by every cell in the body, but a deficiency usually shows up first in nerve cells, where it can cause a wide variety of symptoms including neuropathy, and in red blood cells, where it causes anemia. Although B12 is found in eggs, milk and meat, it is one of the most common nutritional deficiencies in this country, because the process of absorbing the vitamin is complex and easily disrupted. Surgery, medications and illness can all affect B12 absorption. Helicobacter pylori, a bacterium linked to ulcer formation, can cause a deficiency. As can diseases of the small intestines like celiac or Crohn’s. In still others, the immune system mistakenly goes after the parts of the absorption process leading to vitamin-B12 deficiency — a condition known as pernicious anemia.

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Vitamin B12-Rich Foods

Vitamin B12 content is in micrograms per 100 grams of food weight.



Foods High in Vitamin B-12 Vitamin B-12

Mollusks, clam, mixed species, cooked, moist heat 98.9

Lamb, variety meats and by-products, liver, raw 90.1

Lamb, variety meats and by-products, liver, cooked, pan-fried 85.7

Veal, variety meats and by-products, liver, cooked, braised 84.6

Beef, variety meats and by-products, liver, cooked, pan-fried 83.1

Lamb, variety meats and by-products, kidneys, cooked, braised 78.9

Lamb, variety meats and by-products, liver, cooked, braised 76.5

Veal, variety meats and by-products, liver, cooked, pan-fried 72.5

Moose, liver, braised (Alaska Native) 71.0

Beef, variety meats and by-products, liver, cooked, braised 70.6

Veal, variety meats and by-products, liver, raw 59.9

Beef, variety meats and by-products, liver, raw 59.3

Turkey, liver, all classes, cooked, simmered 58.2

Fish, whitefish, eggs (Alaska Native) 56.4

Duck, domesticated, liver, raw 54.0

Goose, liver, raw 54.0

Lamb, variety meats and by-products, kidneys, raw 52.4

Turkey, liver, all classes, raw 49.4

Mollusks, clam, mixed species, cooked, breaded and fried 40.3

Veal, variety meats and by-products, kidneys, cooked, braised 36.9

Mollusks, octopus, common, cooked, moist heat 36.0

Turkey, all classes, giblets, cooked, simmered, some giblet fat 33.3

Mollusks, oyster, Pacific, cooked, moist heat 28.8

Fish, salmon, chum, dried (Alaska Native) 28.6

Turkey, all classes, giblets, raw 28.4

Veal, variety meats and by-products, kidneys, raw 28.2

Beef, variety meats and by-products, kidneys, raw 27.5

Pork, fresh, variety meats and by-products, liver, raw 26.0

Beef, variety meats and by-products, kidneys, cooked, simmered 24.9


Foods High in Vitamin B-12 Vitamin B-12

Liver cheese, pork 24.6

Mollusks, oyster, eastern, farmed, cooked, dry heat 24.3

OSCAR MAYER, Liver Cheese, pork fat wrapped 24.3

Lamb, variety meats and by-products, brain, cooked, pan-fried 24.1

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER 24.0

Mollusks, mussel, blue, cooked, moist heat 24.0

Steelhead trout, dried, flesh (Shoshone Bannock) 22.4

Turkey, heart, all classes, cooked, simmered 21.7

Veal, variety meats and by-products, brain, cooked, pan-fried 21.3

Chicken, liver, all classes, cooked, pan-fried 21.1

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 20.7

Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios 20.7

Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes 20.1

Braunschweiger (a liver sausage), pork 20.1

Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 20.0

Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 20.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 20.0

Fish, caviar, black and red, granular 20.0

Mollusks, octopus, common, raw 20.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 20.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 19.4

Mollusks, oyster, eastern, canned 19.1

Smelt, dried (Alaska Native) 19.1

Fish, mackerel, Atlantic, cooked, dry heat 19.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 18.8

OSCAR MAYER, Braunschweiger Liver Sausage (sliced) 18.8

Fish, herring, Atlantic, kippered 18.7

Pork, fresh, variety meats and by-products, liver, cooked, braised 18.7

Mollusks, clam, mixed species, canned, drained solids 18.6

OSCAR MAYER, Braunschweiger Liver Sausage (saren tube) 18.5

Fish, whitefish, dried (Alaska Native) 18.4


Foods High in Vitamin B-12 Vitamin B-12

Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat 18.2

Mollusks, whelk, unspecified, cooked, moist heat 18.1

Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 18.1

Fish, mackerel, king, cooked, dry heat 18.0

Cereals ready-to-eat, KASHI HEART TO HEART, Warm Cinnamon 17.7

Mollusks, oyster, eastern, wild, cooked, moist heat 17.5

Veal, variety meats and by-products, pancreas, cooked, braised 17.3

Pork, fresh, variety meats and by-products, pancreas, cooked, braised 17.1

Chicken, liver, all classes, cooked, simmered 16.9

Beef, variety meats and by-products, pancreas, cooked, braised 16.6

Chicken, liver, all classes, raw 16.6

Pork, fresh, variety meats and by-products, pancreas, raw 16.4

Mollusks, oyster, eastern, farmed, raw 16.2

Mollusks, oyster, Pacific, raw 16.0

Mollusks, oyster, eastern, cooked, breaded and fried 15.6

Fish, mackerel, king, raw 15.6

Turkey, heart, all classes, raw 15.4

Beef, variety meats and by-products, brain, cooked, pan-fried 15.2

Caribou, shoulder meat, dried (Alaska Native) 15.1

Veal, variety meats and by-products, heart, cooked, braised 14.5

Cereals, KASHI HEART TO HEART, Instant Oatmeal, golden brown maple, dry 14.0

Beef, variety meats and by-products, pancreas, raw 14.0

Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry 14.0

Veal, variety meats and by-products, heart, raw 13.8

Fish, herring, Atlantic, raw 13.7

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar 13.6

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar 13.6

Liver sausage, liverwurst, pork 13.5

Liverwurst spread 13.5

Veal, variety meats and by-products, pancreas, raw 13.4

Chicken, broilers or fryers, giblets, cooked, fried 13.3


Foods High in Vitamin B-12 Vitamin B-12

Fish, herring, Atlantic, cooked, dry heat 13.1

LOMA LINDA Big Franks, canned, unprepared 13.1

Chicken, capons, giblets, raw 13.0

Mollusks, oyster, eastern, wild, cooked, dry heat 12.9

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors 12.2

Veal, variety meats and by-products, brain, raw 12.2

Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate 12.2

Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins 12.2

Mollusks, mussel, blue, raw 12.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal 12.0

Fish, mackerel, salted 12.0