Vitamin B12 Foods

What are the best food sources of Vitamin B12?

Sources of Vitamin B12

Vitamin B12 food is found rich in the animal food. But this vitamin can be only produced by certain fungus and bacteria. Thus Plant food cannot have rich Vitamin B12 food sources. So animal products can only have much of this vitamin. Listed the foods rich in Vitamin B12.

Listed here the nutritional value of different vegetarian dishes rich in vitamin B12.

Soy Products

Per 100gPer 243g
0.9 mcg2.1 mcg

Soy Products belong to the legume species and its a rich source of manganese, molybdenum, phosphorus, protein, iron, omega-3 fatty acids, dietary fiber, vitamin B12, vitamin K and potassium.


Per 100gPer 28g
6.2 mcg1.7 mcg

Cereals has a great amount of vitamins and minerals. Its a great source of iron, vitamin D and vitamin B-12.

Cows Milk

Per 100gPer 244g
0.4 mcg1.1 mcg

Cows Milk is one of the richest source of vitamin B12. It is also a good source of iodine, vitamin B2, vitamin D, phosphorus, calcium, pantothenic acid, selenium, biotin, protein, and vitamin A.


Per 100gPer 132g
0.8 mcg1.1 mcg

Cheese is a good source of protein, calcium, zinc, phosphorus, magnesium, vitamin A, vitamin B2 and vitamin B12.

Non - Vegetarian
Below listed the important non vegetarian food sources rich in vitamin B12.

Shell Fish

Per 100gPer 248g
19.5 mcg48.3 mcg

Shell Fish is a great source of selenium, vitamin B12, niacin, iron, and zinc. Vitamin B12 in shellfish protects us from the risk of cardio vascular disorders.


Per 100gPer 149g
8.9 mcg13.3 mcg

Sardines is a rich source of protein, omega-3 fats, calcium, iron, phosphorus, riboflavin, niacin, vitamin B-6, vitamin D and vitamin B-12.


Per 100gPer 178g
2.8 mcg5.0 mcg

Salmon is an excellent source of vitamin B12, vitamin D, selenium, niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6.


Per 100gPer 154g
3.0 mcg4.6 mcg

Tuna is the rich source of selenium, vitamin B3 (niacin), vitamin B12, vitamin B6, protein, phosphorus, vitamin B1, vitamin B2, choline, vitamin D, and magnesium.


Per 100gPer 116g
0.9 mcg1.0 mcg

COD liver oil is a good source of vitamin B12, selenium, phosphorus, protein, choline, niacin, potassium, vitamin B6, molybdenum, pantothenic acid and omega-3 fatty acids.


Per 100gPer 336g
76.5 mcg 257 mcg

Lamb is a great source of vitamin B12 and also a moderate source of niacin, and B vitamins B1, B2, B6, folate, biotin, pantothenic acid, and choline.


Per 100gPer 308g
5.0 mcg15.5 mcg

Beef is a great source of vitamin B12, protein, niacin, vitamin B6, selenium, zinc, phosphorus, choline, pantothenic acid, iron, potassium, and vitamin B2.


Per 100gPer 28g
1.3 mcg 0.4 mcg

Scallops is a great source of vitamin B12, phosphorus, protein, selenium, and choline.

Beef Liver

Per 100gPer 68g
70.6 mcg48.0 mcg

Beef Liver is a plentiful source of vitamin A, vitamin D, vitamin E, vitamin K, vitamin B12, folic acid, copper and iron.

Mackerel Fish

Per 100gPer 112g
8.7 mcg9.8 mcg

Mackerel Fish is a great source of Vitamin D, Niacin, Vitamin B12 and Selenium.


Per 100gPer 85g
10.4 mcg8.8 mcg

Crab is a rich source of vitamin B12, folate, magnesium, phosphorus, selenium, zinc and copper.

Red Meat

Per 100gPer 28g
2.0 mcg0.6 mcg

Red Meat is a good source of vitamin B1, riboflavin vitamin B2, pantothenic acid, folate, vitamin B3, vitamin B6 and B12.


Per 100gPer 308g
5.0 mcg15.5 mcg

Meat is an excellent source of thiamin, riboflavin, pantothenic acid, folate, niacin and vitamin B12.


Per 100gPer 140g
0.3 mcg0.5 mcg

Chicken is a protein rich food with the good source of niacin, selenium, vitamin B6, pantothenic acid and vitamin B12.


Per 100gPer 85g
1.5 mcg1.3 mcg

Shrimp is the important source of Niacin, Iron, Phosphorus, Zinc, Protein, Vitamin B12 and Selenium.


Per 100gPer 140g
0.4 mcg0.5 mcg

Turkey is a rich source of B complex vitamins like vitamin B1, vitamins B3, vitamins B12, and also a good in different minerals.

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