Vitamin B12 Foods
Vitamin B12 foods include Fish, Shellfish, Fortified Cereals, Mozzarella, crabs, beef liver, Yogurt, eggs, ostrich, milk, yeast, cheese, Parmesan, Rice Milk, Emu Steak, Whey Powder, buttermilk etc.
Cobalamin or Vitamin B12, a water-soluble vitamin plays a vital role in the functioning of brain and nervous system. In fact, Vitamin B12 is essential in formation of blood in our body. Apart from this, it is also related to synthesis and regulation of DNA. Hence, Vitamin B12 is considered as an essential vitamin.
Chemical compounds in Vitamin B12 are known as vitamers. Cobalt, which is essential in generation of vitamin B9 or folate, is also found in Vitamin B12. When your body has sufficient amounts of vitamin B9, you are less likely to suffer from vitamin B12 deficiency. Reduction in levels of Vitamin B12 in human body can lead to memory loss, fatigue, depression, anemia etc.
However, there are several food sources, which are abundant in Vitamin B12. This vitamin can only be produced by bacteria and can be found naturally in various animal-based products. In addition, synthetic forms are available and added to several foods like cereals.
Vitamin B12 Foods for non-vegetarian
If you are a non-vegetarian, here is a list of few food sources that can be included in your diet (in limited quantities) to fight against Vitamin B12 deficiency.
- Fish (mackerel)
- Shellfish (cooked clams)
- Crustaceans (crabs)
- Liver (beef)
- Red meat (beef)
- Eggs(chicken’s)
- Emu Steak
- Ostrich
Vitamin B12 Foods for vegan
If you are a vegan or wanting to maintain a natural diet, you can incorporate these vegetarian products in your regular diet.
- Fortified Soy based products (Silken Tofu)
- Fortified Cereals (All Bran)
- Low/Reduced Fat Dairy (Skim Milk)
- Cheese (Swiss)
- Yeast extract spreads ( Marmite)
- Whey Powder
- Milk and Yogurt
- Mozzarella
- Parmesan
- Rice Milk
- Fortified Energy Bars
- Low Fat Buttermilk
- Veggie Burgers
Vitamin B12 supplements are also available. It can be taken in large quantities as well because excess quantity will be excreted from your body or stored in liver for usage when supplies are limited. Stores of Vitamin B12 last up to a year.
Recommended daily dosage of Vitamin B12
- For children under 14 and older = 2.4μg;
- For pregnant women = 2.6μg
- For breastfeeding mothers = 2.8μg
- Older People = 25-100μg
Comparing Vitamin B12 Content in foods
Following is the list of foods and their nutrient density (Vitamin B12 per 100gms)
| Food Source | Vitamin B12 per 100gms | %DV per 100gms |
| Cooked Clams( Shellfish) | 98.9μg | 1648% DV |
| Fish( Mackerel) | 19μg | 317%DV |
| Liver(Beef) | 83.1μg | 1386%DV |
| Silken Tofu(Fortified Soy Products) | 2.4μg | 40%DV |
| Crab(crustaceans) | 11.5μg | 192%DV |
| Red Meat(beef) | 6μg | 100%DV |
| All Bran(Fortified Cereals) | 20μg | 333%DV |
| Skim Milk(Low Fat Dairy) | 0.5μg | 8%DV |
| Eggs(Chicken) Yolk | 2μg | 33%DV |
| Whey Powder | 2.5μg | 40%DV |
| Cheese(Swiss) | 3.3μg | 56%DV |
| Non-Fat Yogurt | 0.53μg | 25%DV |
| Marmite(Yeast extract spreads) | 0.5μg | 8%DV |
| Caviar(Fish Eggs) | 20μg | 333%DV |
| Fish(Tuna) | 10.9μg | 181%DV |
| Octopus | 36μg | 600%DV |
| Lean Beef | 8.2μg | 136%DV |
| Lobster | 4μg | 67%DV |
| Lean Lamb | 3.7μg | 62%DV |
| Energy Bars( Fortified) | 12.24μg | 204%DV |
| Rice Milk | 0.6μg | 11%DV |
| Buttermilk( Low-Fat) | 0.22μg | 4%DV |
| Liver Sausage | 13.5μg | 224%DV |
| Ostrich | 6.4μg | 106%DV |
| Venison | 3.6μg | 60%DV |
| Emu Steak | 9.37μg | 156%DV |
| Luncheon Meat* | 5.14μg | 86%DV |
| Pastrami | 1.9μg | 31%DV |
| Hard Salami* | 2.8μg | 47%DV |
| Turkey(Cooked) | 1μg | 17%DV |
| Veggie Burgers | 2μg | 34%DV |
| Lean Cured Ham | 0.65μg | 11%DV |
| Lean Chicken | 0.31μg | 5%DV |
| Scallops | 2.2μg | 36%DV |
*The quantities of Vitamin B12 might vary. Check out for the nutrition labels of the product for an exact quantity of vitamin B12 levels from every individual ingredient.
