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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