Foods High in Vitamin B12

Overview

These 50 foods have the highest Vitamin B12 content per 100g serving. The top-ranked food, Mollusks, clam, mixed species, cooked, moist heat, provides 98.9 mcg (4,120% of the Daily Value).

The FDA recommends 2 mcg of Vitamin B12 daily. Foods on this list average 44.9 mcg per 100g (1,869% DV).

#1 Food

98.9

mcg per 100g

Daily Value

mcg

Foods Listed

ranked by Vitamin B12

Full Rankings

#	Food	Vitamin B12	% DV	Calories	Info
1	Mollusks, clam, mixed species, cooked, moist heat	98.9 mcg	4,120%	148	98.9 mcg 4,120% DV 148 cal
2	Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled	96.0 mcg	4,000%	150	96.0 mcg 4,000% DV 150 cal
3	Lamb, variety meats and by-products, liver, raw	90.1 mcg	3,752%	139	90.1 mcg 3,752% DV 139 cal
4	Lamb, variety meats and by-products, liver, cooked, pan-fried	85.7 mcg	3,571%	238	85.7 mcg 3,571% DV 238 cal
5	Veal, variety meats and by-products, liver, cooked, braised	84.6 mcg	3,525%	192	84.6 mcg 3,525% DV 192 cal
6	Beef, New Zealand, imported, variety meats and by-products, liver, raw	84.5 mcg	3,521%	133	84.5 mcg 3,521% DV 133 cal
7	Beef, variety meats and by-products, liver, cooked, pan-fried	83.1 mcg	3,464%	175	83.1 mcg 3,464% DV 175 cal
8	Lamb, variety meats and by-products, kidneys, cooked, braised	78.9 mcg	3,288%	137	78.9 mcg 3,288% DV 137 cal
9	Lamb, variety meats and by-products, liver, cooked, braised	76.5 mcg	3,188%	220	76.5 mcg 3,188% DV 220 cal
10	Veal, variety meats and by-products, liver, cooked, pan-fried	72.5 mcg	3,021%	193	72.5 mcg 3,021% DV 193 cal
11	Moose, liver, braised (Alaska Native)	71.0 mcg	2,958%	155	71.0 mcg 2,958% DV 155 cal
12	Beef, variety meats and by-products, liver, cooked, braised	70.6 mcg	2,941%	191	70.6 mcg 2,941% DV 191 cal
13	Veal, variety meats and by-products, liver, raw	59.9 mcg	2,494%	140	59.9 mcg 2,494% DV 140 cal
14	Beef, variety meats and by-products, liver, raw	59.3 mcg	2,471%	135	59.3 mcg 2,471% DV 135 cal
15	Lamb, New Zealand, imported, liver, raw	59.0 mcg	2,458%	136	59.0 mcg 2,458% DV 136 cal
16	Lamb, New Zealand, imported, liver, cooked, soaked and fried	57.5 mcg	2,396%	168	57.5 mcg 2,396% DV 168 cal
17	Fish, whitefish, eggs (Alaska Native)	56.4 mcg	2,350%	104	56.4 mcg 2,350% DV 104 cal
18	Lamb, New Zealand, imported, kidney, cooked, soaked and fried	55.6 mcg	2,315%	112	55.6 mcg 2,315% DV 112 cal
19	Goose, liver, raw	54.0 mcg	2,250%	133	54.0 mcg 2,250% DV 133 cal
20	Duck, domesticated, liver, raw	54.0 mcg	2,250%	136	54.0 mcg 2,250% DV 136 cal
21	Lamb, variety meats and by-products, kidneys, raw	52.4 mcg	2,184%	97	52.4 mcg 2,184% DV 97 cal
22	Lamb, New Zealand, imported, kidney, raw	50.4 mcg	2,099%	84	50.4 mcg 2,099% DV 84 cal
23	Mollusks, clam, mixed species, cooked, breaded and fried	40.3 mcg	1,678%	202	40.3 mcg 1,678% DV 202 cal
24	Veal, variety meats and by-products, kidneys, cooked, braised	36.9 mcg	1,538%	163	36.9 mcg 1,538% DV 163 cal
25	Mollusks, octopus, common, cooked, moist heat	36.0 mcg	1,500%	164	36.0 mcg 1,500% DV 164 cal
26	Mollusks, oyster, Pacific, cooked, moist heat	28.8 mcg	1,200%	163	28.8 mcg 1,200% DV 163 cal
27	Fish, salmon, chum, dried (Alaska Native)	28.6 mcg	1,192%	378	28.6 mcg 1,192% DV 378 cal
28	Veal, variety meats and by-products, kidneys, raw	28.2 mcg	1,175%	99	28.2 mcg 1,175% DV 99 cal
29	Turkey, all classes, liver, cooked, simmered	28.2 mcg	1,174%	189	28.2 mcg 1,174% DV 189 cal
30	Beef, New Zealand, imported, variety meats and by-products, kidney, raw	27.7 mcg	1,153%	87	27.7 mcg 1,153% DV 87 cal
31	Beef, variety meats and by-products, kidneys, raw	27.5 mcg	1,146%	99	27.5 mcg 1,146% DV 99 cal
32	Pork, fresh, variety meats and by-products, liver, raw	26.0 mcg	1,083%	134	26.0 mcg 1,083% DV 134 cal
33	Beef, variety meats and by-products, kidneys, cooked, simmered	24.9 mcg	1,038%	158	24.9 mcg 1,038% DV 158 cal
34	Liver cheese, pork	24.6 mcg	1,023%	304	24.6 mcg 1,023% DV 304 cal
35	Mollusks, oyster, eastern, farmed, cooked, dry heat	24.3 mcg	1,013%	79	24.3 mcg 1,013% DV 79 cal
36	Lamb, variety meats and by-products, brain, cooked, pan-fried	24.1 mcg	1,004%	273	24.1 mcg 1,004% DV 273 cal
37	Mollusks, mussel, blue, cooked, moist heat	24.0 mcg	1,000%	172	24.0 mcg 1,000% DV 172 cal
38	Steelhead trout, dried, flesh (Shoshone Bannock)	22.4 mcg	933%	382	22.4 mcg 933% DV 382 cal
39	Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled	21.4 mcg	890%	157	21.4 mcg 890% DV 157 cal
40	Veal, variety meats and by-products, brain, cooked, pan-fried	21.3 mcg	888%	213	21.3 mcg 888% DV 213 cal
41	Chicken, liver, all classes, cooked, pan-fried	21.1 mcg	880%	172	21.1 mcg 880% DV 172 cal
42	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	20.7 mcg	862%	390	20.7 mcg 862% DV 390 cal
43	Braunschweiger (a liver sausage), pork	20.1 mcg	837%	327	20.1 mcg 837% DV 327 cal
44	Fish, caviar, black and red, granular	20.0 mcg	833%	264	20.0 mcg 833% DV 264 cal
45	Mollusks, octopus, common, raw	20.0 mcg	833%	82	20.0 mcg 833% DV 82 cal
46	Turkey, all classes, liver, raw	19.7 mcg	822%	128	19.7 mcg 822% DV 128 cal
47	Mollusks, oyster, eastern, canned	19.1 mcg	797%	68	19.1 mcg 797% DV 68 cal
48	Smelt, dried (Alaska Native)	19.1 mcg	796%	386	19.1 mcg 796% DV 386 cal
49	Fish, mackerel, Atlantic, cooked, dry heat	19.0 mcg	792%	262	19.0 mcg 792% DV 262 cal
50	Oscar Mayer, Braunschweiger Liver Sausage (sliced)	18.8 mcg	783%	331	18.8 mcg 783% DV 331 cal

All values per 100g. Source: USDA FoodData Central.

Frequently Asked Questions

What food has the most Vitamin B12?

Mollusks, clam, mixed species, cooked, moist heat has the highest Vitamin B12 content at 98.9 mcg per 100g, which is 4,120% of the Daily Value.

How much Vitamin B12 do I need daily?

The FDA Daily Value for Vitamin B12 is 2 mcg. The top foods on this list provide 1,869% of that in just 100g.

What are good sources of Vitamin B12?

The best sources include Mollusks, clam, mixed species, cooked, moist heat, Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled, and Lamb, variety meats and by-products, liver, raw. All provide significant amounts per 100g serving.