Vitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs and dairy products (milk, eggs, cheese), yeast extracts and fortified breakfast cereals.
A variety of foods and their vitamin B12 levels per serving are detailed in the table below:
| Micrograms | Percent |
Beef liver, cooked, pan-fried, 3 ounces | 70.7 | 2,944 |
Clams (without shells), cooked, 3 ounces | 17 | 708 |
Tuna, bluefin, cooked, dry heat, 3 ounces | 9.3 | 385 |
Nutritional yeast, fortified, from several brands (check label), about ¼ cup | 8.3 to 24 | 346 to 1,000 |
Salmon, Atlantic, cooked, 3 ounces | 2.6 | 108 |
Beef, ground, 85% lean meat/15% fat, pan-browned, 3 ounces | 2.4 | 100 |
Milk, 2% milkfat, 1 cup | 1.3 | 54 |
Yogurt, plain, fat free, 6-ounce container | 1.0 | 43 |
Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving | 0.6 | 25 |
Cheese, cheddar, 1½ ounces | 0.5 | 19 |
Egg, whole, cooked, 1 large | 0.5 | 19 |
Turkey, breast meat, roasted, 3 ounces | 0.3 | 14 |
Tempeh, 1/2 cup | 0.1 | 3 |
Banana, 1 medium | 0.0 | 0 |
Bread, whole-wheat, 1 slice | 0.0 | 0 |
Strawberries, raw, halved, 1/2 cup | 0.0 | 0 |
Beans, kidney, boiled, 1/2 cup | 0.0 | 0 |
Spinach, boiled, drained, 1/2 cup | 0.0 | 0 |
Notes:
Reference:
(1) National Institutes for Health. Vitamin B12 dietary fact sheet (accessed 13/05/2022)
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