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Food Name | Vit. B12 | Calories | |
Beef liver, fried | 82.44 | 174 | |
Octopus, dried | 72.03 | 311 | |
Beef liver, braised | 69.99 | 189 | |
Clam sauce, white | 68.02 | 249 | |
Clams, canned | 55.62 | 92 | |
Clams, steamed or boiled | 55.16 | 92 | |
Clams, baked or broiled | 54.94 | 138 | |
Clams, smoked, in oil | 54.84 | 175 | |
Liver, beef or calves, and onions | 51.09 | 124 | |
Clams, raw | 49.44 | 74 | |
Clam cake or patty | 48.48 | 350 | |
Liver dumpling | 46.28 | 285 | |
Clams, floured or breaded, fried | 41.45 | 180 | |
Clams, cooked | 41.40 | 180 | |
|
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 |
| 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 |
| 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 |
| 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 |