Approximately 2-3% of U.S. adults have a true vitamin B12 deficiency. However, studies show as much as 15% of the population may not be getting enough of the vitamin. Vitamin B12 is an essential nutrient that supports production of red blood cells, maintenance of healthy nerve function, and normal energy metabolism. Because your body cannot make this vitamin on its own, you have to get it from food or supplements. Keep reading to explore which foods contain vitamin B12, and when fortified foods or supplements may be helpful.
Dairy and Meats that Contain Vitamin B12
Organ Meats
While not as popular in the U.S. as they once were, organ meats are some of the most nutrient-dense foods you can eat. Liver and kidneys, especially from lamb or beef, are exceptionally rich in vitamin B12. A 3.5-ounce (100-gram) serving of lamb liver contains approximately 3,571% of the Daily Value (DV) for vitamin B12. Beef and veal liver provide around 3,000% of the DV. Lamb kidneys offer roughly 3,000% of the DV per serving as well.
Organ meats are also rich in other essential nutrients like:
- Copper
- Selenium
- Vitamins A and B2
One of the best ways to eat organ meat is to sauté them with onions, incorporate them into pâtés, or mix them into ground meat dishes.
Clams with Vitamin B12
When compared with other foods, clams contain some of the highest concentrations of vitamin B12. In fact, about 10 to 12 small clams (3.5 ounces) provide roughly 3,500% to 4,120% of the DV. These shellfish are also a great source of lean protein and minerals like potassium and iron. Try adding fresh, canned, or frozen clams to pasta dishes, soups, or stews, or try steaming or boiling fresh ones until the shells open. Clams are a delicacy in many parts of the world and can be hard to come by so if you want to use clams to fill your vitamin B12 quota, always try to find fresh ones as they will be the most flavorful.
Mussels
Mussels are another exceptionally B12-rich shellfish. A 3.5-ounce serving provides about 1,000% of the DV for vitamin B12, along with:
- Iron
- Omega-3 fatty acids
- Zinc
- Selenium
- Manganese
Steam and enjoy them with sauteed garlic and onions or add them to soups and pasta dishes.
Crab
A 3.5-ounce serving of Dungeness or king crab provides roughly 400% or more of the DV for vitamin B12. This seafood is also a good source of:
- Other B vitamins
- Zinc
- Magnesium
Use fresh or canned crab in:
- Crab cakes
- Seafood chowders
- Green or seafood salads
Oysters
Oysters are another excellent source of vitamin B12 and zinc. A 3.5-ounce serving provides over 100% of the DV for vitamin B12, along with substantial amounts of:
- Copper
- Selenium
- Iron
- Omega-3 fatty acids
Enjoy oysters raw, grilled, or lightly roasted as an appetizer.
Trout
Trout is a fatty fish that contains substantial amounts of:
- Vitamin B12
- Vitamin D
- Protein
- Omega-3 fatty acids
Depending on the species and how you prepare it, a 3.5-ounce serving contains roughly 74-373% of the DV for vitamin B12.
You can enjoy trout grilled or baked with olive oil and herbs.
Salmon
Salmon is well known for its omega-3 fatty acids, but it’s also an excellent source of vitamin B12. A 3.5-ounce serving contains approximately 3.2-4.9 micrograms, or well over 100% of the DV.
Enjoy salmon baked or grilled with lemon, dill, and vegetables, or add to green salads. Explore a variety of salmon recipes here.
Tuna
Tuna is another fatty fish that provides vitamin B12 along with lean protein, vitamin D, and omega-3 fatty acids. A 3.5-ounce serving can contain up to 453% of the DV for vitamin B12.
If you like fresh tuna, try pan searing tuna steaks medium-rare and enjoy them with veggies and whole grains.
If you prefer the convenience of canned tuna, one can (5 ounces) of light tuna in water still contains about 152% DV. Canned tuna is best enjoyed in salads, sandwiches, and grain bowls.
Beef
Beef is a rich source of vitamin B12 as well as:
- Zinc
- Protein
- Riboflavin
One grilled flat iron steak (approximately 190 grams) provides roughly 467% of the DV for vitamin B12. Similarly, a 3.5-ounce serving of ground beef can contain 90-100% of the DV.
Choose leaner cuts and enjoy them grilled or roasted for the most nutritional benefit. Longer, water-based cooking methods can reduce some B vitamins, and frying adds extra fat and calories. Here are some of our best beef recipes.
Eggs
Eggs contain a modest but useful amount of vitamin B12, along with protein and vitamin D. They’re a good B12 option for people who avoid meat but still eat some animal products. One large egg contains about 0.5-0.6 micrograms of vitamin B12, or 20-25% of the DV.
Enjoy them boiled, scrambled, or poached, and they are an easy protein ingredient in a number of salads. Here are some of our tastiest egg recipes.
Dairy Products with Vitamin B12
One cup (8 ounces) of cow’s milk provides roughly 45-50% of the DV for vitamin B12. It also contains other essential nutrients, including calcium, vitamin D, and potassium. Research suggests that vitamin B12 from dairy is highly bioavailable, meaning your body absorbs it efficiently. In fact, it may be more bioavailable than B12 from meat, partly due to lower heat processing.
This goes for other dairy products, as well, which can also supply meaningful amounts of vitamin B12. For instance, one slice (0.71 ounces) of Swiss cheese contains about 28% of the DV.
Dairy products are all over and come in a variety of forms so you can easily pick a couple of favorites. Try enjoying a glass of milk on its own or blended into smoothies with fruit and nut butter. Top crackers with small cubes of cheese, or add moderate amounts to salads or sandwiches.
Vitamin B12 Foods for Vegans
Nutritional Yeast
Nutritional yeast is a savory seasoning that’s fortified with vitamin B12, making it a great choice for vegans. Two tablespoons provides up to 733% of the DV for vitamin B12.
It adds a cheesy, nutty flavor to:
- Popcorn
- Pasta
- Roasted vegetables
- Sauces
- Soups
- Fortified breakfast cereal
Many breakfast cereals are fortified with vitamin B12, making them a good option for vegetarians and vegans.
General Mills Total is among the highest in B12, containing 100% of the DV per serving.
For maximum health benefits, choose cereals that are high in whole grains and fiber, and low in added sugar.
Plant-based Milks
Many plant-based milks, such as soy, almond, and oat, are also fortified with vitamin B12. Soy milk can contain up to 86% of the DV for vitamin B12 per 8-ounce cup, although the exact amount varies by brand.
Add these beverages to:
- Cereal
- Smoothies
- Coffee drinks
- Oatmeal
- Fortified tofu
Tofu doesn’t naturally contain vitamin B12, but some products are fortified. Fortified tofu can provide around 1.5 micrograms of vitamin B12 (roughly 60% of the DV) per 3.5-ounce serving, depending on the product.
Try it sauteed or baked in stir-fries or grain bowls.
Vitamin B12 is essential for nerve and brain health, red blood cell production, and DNA synthesis. Foods like clams, salmon, beef, eggs, milk, and nutritional yeast can help you meet your daily needs.
While many people can get enough vitamin B12 through their diet, those who avoid animal products or have absorption issues may benefit from fortified foods or supplements to maintain healthy levels. By including a variety of B12-rich foods in your diet, or supplementing when necessary, you can help ensure your body gets the nutrients it needs to function at its best.
References:
Population Status of Vitamin B12 Values in the General Population and in Individuals with Type 2 Diabetes, in Southwestern Colombia – PMC
Vitamin B12 – Health Professional Fact Sheet
Vitamin B12 sources and microbial interaction – PMC
Vitamin B12 sources in non-animal foods: a systematic review – PubMed
Vitamin B12 Intake From Animal Foods, Biomarkers, and Health Aspects – PMC
Mollusks, clam, mixed species, cooked, moist heat
Broth from canned clams is suitable for use as an excellent source of free vitamin B12 – PubMed
Lamb, variety meats and by-products, liver, cooked, pan-fried
Beef, variety meats and by-products, liver, cooked, braised
Veal, variety meats and by-products, liver, cooked, braised
Lamb, variety meats and by-products, kidneys, cooked, braised
Characterization of vitamin B12 compounds from edible shellfish, clam, oyster, and mussel – PubMed
Fish, trout, mixed species, cooked, dry heat
Fish, salmon, Atlantic, farmed, cooked, dry heat
Fish, tuna, fresh, bluefin, cooked, dry heat
Fish, tuna, light, canned in water, without salt, drained solids
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0″ fat, all grades, cooked, grilled
Nutritional value of meat: the influence of nutrition and physical activity on vitamin B12 concentrations in ruminant tissues – PubMed
Vitamin B12 content in raw and cooked beef – PubMed
Dietary sources of vitamin B-12 and their association with plasma vitamin B-12 concentrations in the general population: the Hordaland Homocysteine Study – PubMed
Metabolic vitamin B12 status on a mostly raw vegan diet with follow-up using tablets, nutritional yeast, or probiotic supplements – PubMed
Nutrition Facts: Total Breakfast Cereal, 100% Daily Value of 11 Vitamins, Whole Grain Flakes, 16 oz
Vitamins in Cereals: A Critical Review of Content, Health Effects, Processing Losses, Bioaccessibility, Fortification, and Biofortification Strategies for Their Improvement – PMC
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Vitamin B12 Deficiency Associated with Metformin and Proton Pump Inhibitors and Their Combinations: Results from a Disproportionality and Interaction Analysis
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