The Top 18 Foods Highest in Vitamin B12 (2024)

Top Food Sources of Vitamin B12
SourceServingVitamin B12 (mcg per serving)
Clams3 ounces (oz)84.1
Seaweed100 grams (g)30 to 60
Oysters3 oz24.5
Nutritional Yeast3 tablespoons (tbsp)24
Mussels3 oz20.4
Crab3 oz7.6
Sardines3 oz7.6
Trout3 oz5.4
Salmon3 oz3.8
Tuna3 oz1.8
Haddock3 oz1.8
Beef3 oz1.6
Milk1 cup1.5
Yogurt7 oz1
Fortified Breakfast Cereal1 serving0.6
Eggs1 egg0.6
Chicken1 cup0.4
Turkey3 oz0.3

Vitamin B12: 84.1 mcg in 3 oz of cooked clams (3,504% of your DV)

Not only do clams have the highest concentration of vitamin B12 in any food, but they're also filled with potassium. About 3 oz of clams contain 534 milligrams (mg) of potassium.

Clams are delicious in pasta dishes or stews, like Cioppino or Manhattan clam chowder. Steam them until the shells crack open, or boil for about five minutes after the shells open.

2. Seaweed

Vitamin B12: 30 to 60 mcg in 100 g of dried purple layer (1,250% to 2,500% of your DV)

Seaweed can be a rich source of vitamin B12, depending on the type you consume. There's as much as 60 mcg in 100 g of dried purple layer.

Seaweed also packs plenty of iodine, which is a mineral that's essential for thyroid function. Your thyroid is a butterfly-shaped gland in the center of your neck that makes hormones. These hormones support breathing, digestion, heart rate, mood, and more.

Vitamin B12: 24.5 mcg in 3 oz of cooked oysters (1,020% of your DV)

Oysters contain more zinc than any other food—32 mg in six raw oysters, which equals 400% of your recommended dietary allowance (RDA) for the nutrient. The essential mineral supports your immune system, wound healing, and body development.

Oysters make a good appetizer. You can also enjoy them in a seafood stew during colder periods.

4. Nutritional Yeast

Vitamin B12: 24 mcg in 3 tbsp of nutritional yeast (1,000% of your DV)

Nutritional yeast—a seasoning with a nutty, cheesy flavor—is a great vegan source of other B vitamins, including vitamins B1, B2, B3, and folate. The seasoning can also be helpful for your protein intake: One serving contains 9 g of protein.

You can sprinkle nutritional yeast on popcorn, kale chips, or pasta dishes. Add it to entrees in a cheese sauce, use it as a breadcrumb replacement, or make salad dressings with it as an ingredient.

Vitamin B12: 20.4 mcg in 3 oz of cooked mussels (850% of your DV)

Mussels are also a good source of nutrients in addition to B12. Mussels contain protein, potassium, vitamin C, and omega-3 fatty acids.

You can prepare and eat mussels similarly to oysters. They can be a great snack before an entree or added to a stew.

6. Crab

Vitamin B12: 7.6 mcg in 3 oz (316% of your DV)

Crab meat contains vitamins A, B, and C, as well as magnesium. Like oysters, it has zinc—3 oz contains 3.01 mg.

Prepare crab cakes as an appetizer, or add crabmeat to seafood chowder. You can also mix crab meat into your salad.

Vitamin B12: 7.6 mcg in 3 oz (316% of your DV)

You may be surprised to learn that these little fish are packed with calcium—3 oz have the same amount as 8 oz of milk. Sardines also contain vitamin D and omega-3 fatty acids.

"Sardines are great in a marinara sauce over spaghetti squash," Cynthia Sass, MPH, RD, contributing nutrition editor, toldHealth.Toss in any leftover vegetables you have in the fridge. Be sure to rinse them before cooking to get rid of excess salt if you buy sardines canned in oil.

8. Trout

Vitamin B12: 5.4 mcg in 3 oz of wild rainbow trout (225% of your DV)

Fatty fish such as trout are great sources of vitamin D and omega-3 fatty acids. Both nutrients promote brain function and fight inflammation.

"Trout is great grilled with a little extra virgin olive oil," said Sass. "Serve it alongside garlic-sautéed spinach and a baked sweet potato."

Vitamin B12: 3.8 mcg in 3 oz of cooked sockeye salmon (158% of your DV)

Salmon has many of the same nutrients as trout. It's a rich source of protein, vitamin D, and heart-healthy omega-3 fatty acids.

Bake it in the oven or grill it instead of eating it fried, dried, or salted to maximize salmon's many health benefits. "I love grilled salmon over a salad with avocado and chickpeas," said Sass.

10. Tuna

Vitamin B12: 1.8 mcg in 3 oz of light, canned tuna fish (75% of your DV)

Tuna is loaded with vitamin D—a 3-ounce serving contains about 150 international units (IUs). Like salmon and trout, it's also a rich source of omega-3 fatty acids.

Sass suggested looking for chunk light tuna in water if you buy it canned. You also can make a healthier tuna salad without using mayo. "Mix canned tuna with Dijon mustard, balsamic vinegar, lemon juice, and Italian herb seasoning to make a chilled tuna salad," said Sass.

Vitamin B12: 1.8 mcg in 3 oz of cooked haddock (75% of your DV)

Haddock contains fewer omega-3 fatty acids than oilier fish such as salmon. This type of fish is still a good low-fat protein source.

Bake haddock in the oven with simple seasonings like lemon and fresh herbs. Grill the fillets and serve them on a bun for a healthier alternative to a burger.

12. Beef

Vitamin B12: 1.6 mcg in 3 oz of broiled top sirloin (66% of your DV)

Beef is another great source of zinc, containing 7 mg in 3 oz. It's also packed with protein and the B vitamin riboflavin, which is thought to help alleviate premenstrual syndrome (PMS) symptoms.

"Keep it lean," said Sass. "Combine beef with vegetables, whole grains, and good fats, such as ginger stir fry with beef over brown rice." Remember to enjoy beef in moderation. Red meat is high in cholesterol, and eating too much can increase your heart disease risk.

Vitamin B12: 1.5 mcg in 1 cup of low-fat milk (62% of your DV)

Milk is a good source of calcium, vitamin D, and potassium. It also offers potential benefits, such as reduced heart disease and diabetes risk and lowered blood pressure.

"There are lots of healthy ways to incorporate milk into your diet," said Sass. "Try making a smoothie with milk, frozen fruit, almond butter, ginger, and cinnamon."

14. Yogurt

Vitamin B12: 1 mcg in 7 oz of low-fat Greek yogurt (41% of your DV)

Yogurt is a great source of calcium, magnesium, and protein. Thanks to plenty of beneficial probiotics, yogurt is also a great digestive aid. It balances gut bacteria and eases IBS symptoms.

Sass suggested opting for non-fat or low-fat organic yogurt varieties. "It's great whipped into smoothies or mixed with oats, fruit, nuts, and herbs, such as fresh mint," said Sass.

Vitamin B12: 0.6 mcg in one serving of breakfast cereal fortified with 25% of the daily value for vitamin B12 (25% of your DV)

Fortified breakfast cereal can be a helpful option for people who don't eat animal products, such as vegetarians or vegans. Most sources of vitamin B12 are animal foods, which can make it hard to meet your DV.

Opt for a breakfast cereal that's also whole-grain. Whole grains are a rich source of fiber, which is a carbohydrate that supports digestive health.

16. Eggs

Vitamin B12: 0.6 mcg in one large hard-boiled egg (25% of your DV)

Eggs are a great source of protein and vitamin D. This vitamin is important for helping your body absorb calcium and maintain strong bones.

You can prepare eggs in various ways, including hard-boiled, soft-boiled, poached, and scrambled. "I love an omelet with veggies and avocado paired with fresh fruit," said Sass. Or eggs in a salad with chopped vegetables, pesto, and quinoa."

Vitamin B12: 0.4 mcg in 1 cup of roasted chicken breast (16% of your DV)

Chicken offers protein, but it's specifically a source of lean protein. Lean proteins have less saturated fat, which can increase cholesterol levels.

There are countless healthy ways to eat chicken, whether you prefer it grilled, roasted, or baked in the oven. You can also add chicken to salads and sandwiches.

18. Turkey

Vitamin B12: 0.3 mcg in 3 oz (12.5% of your DV)

Just one serving of lean turkey has nearly half your RDA of selenium. Selenium is a trace mineral that bolsters immune function.

"Oven-roasted turkey breast is great on a garden salad with Brussels sprouts and fingerling potatoes," said Sass. "Very lean ground turkey can also be cooked in a marinara sauce and served over spaghetti squash." Opt for white turkey meat (such as the breast) and skip the skin, which contains more saturated fat.

Vitamin B12 is also available in supplement form. The vitamin can be found in:

  • B-complex supplements
  • Multivitamin/multimineral supplements
  • Supplements on its own

Dosages vary across supplements, but some may offer up to 1,000 mcg of the vitamin. Keep in mind that the body only absorbs so much of this amount.

Talk to a healthcare provider before taking vitamin B12 supplements. These supplements can interact with medications like gastric acid inhibitors for digestive problems and metformin for diabetes. Any supplement can affect people differently, according to the dose they take and how often they take it.

Foods To Avoid

Alcohol can affect your body's vitamin B12 absorption. Drinking too much—more than two drinks for men and more than one drink for women daily—can result in difficulties absorbing the vitamin.

Fruits and vegetables are healthy and nutritious for you, but they're not sources of vitamin B12. Animal sources and supplements are the primary way to get vitamin B12.

Vitamin B12 deficiency can occur when you don't get enough vitamin B12 or if your body can't absorb the vitamin amount you need. You can eat the following to increase B12 levels if the deficiency isn't due to problems with absorption alone:

  • Dairy and eggs
  • Fortified breakfast cereals
  • Meats and shellfish
  • Nutritional yeast

Foods for Vegetarians and Vegans

Vegetarians and vegans primarily eat plant-based foods, so they can be at risk of vitamin B12 deficiency. People following a vegetarian or vegan diet can still get vitamin B12 from certain foods:

  • Dairy: Lacto-vegetarians or lacto-ovo vegetarians eat plant-based foods and all or select dairy products.
  • Eggs: Lacto-ovo vegetarians follow a diet of plant-based foods, dairy, and eggs.
  • Fortified foods: Vegetarians can get B12 from fortified cereals, and vegans can get it from fortified vegan milk substitutes.
  • Nutritional yeast: Vegans and vegetarians can season different foods with this, which can help increase B12 intake and reduce B12 deficiency.

A Quick Review

Vitamin B12 is one of the many nutrients that can help different body functions and is found primarily in animal foods like seafood, meats, and milk. Other sources of B12 include nutritional yeast, fortified breakfast cereal, and supplements.

Consult a healthcare provider or registered dietitian if you have questions or concerns about your vitamin B12 intake and before you take any supplements. They'll be able to offer you guidance about resolving your vitamin intake.

The Top 18 Foods Highest in Vitamin B12 (2024)

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