Common whole-food sources of vitamin B12

Clams
cooked
~99µg
Beef liver
cooked
~71µg
Salmon
cooked
~4.5µg
Tuna
cooked
~2.4µg
Eggs
hard-boiled
~1.1µg

Note: The exact ranking below is often led by shellfish and organ meats because B12 is highly concentrated in animal foods. These examples are common foods with validated per-100g values. How these are chosen.

All foods Dairy and Eggs Fish & Shellfish Meats
# Food Category µg / 100g
4 Lamb, variety meats and by-products, liver, cooked, pan-fried Meats
85.7
5 Veal, variety meats and by-products, liver, cooked, braised Meats
84.6
6 Beef, New Zealand, imported, variety meats and by-products, liver, raw Meats
84.5
7 Beef, variety meats and by-products, liver, cooked, pan-fried Meats
83.1
8 Lamb, variety meats and by-products, kidneys, cooked, braised Meats
78.9
9 Lamb, variety meats and by-products, liver, cooked, braised Meats
76.5
10 Veal, variety meats and by-products, liver, cooked, pan-fried Meats
72.5
11 Moose, liver, braised (Alaska Native)
71.0
12 Beef, variety meats and by-products, liver, cooked, braised Meats
70.6
13 Veal, variety meats and by-products, liver, raw Meats
59.9
14 Beef, variety meats and by-products, liver, raw Meats
59.3
15 Lamb, New Zealand, imported, liver, raw Meats
59.0
16 Lamb, New Zealand, imported, liver, cooked, soaked and fried Meats
57.5
17 Fish, whitefish, eggs (Alaska Native)
56.4
18 Lamb, New Zealand, imported, kidney, cooked, soaked and fried Meats
55.6
19 Goose, liver, raw Meats
54.0
20 Duck, domesticated, liver, raw Meats
54.0
21 Lamb, variety meats and by-products, kidneys, raw Meats
52.4
22 Lamb, New Zealand, imported, kidney, raw Meats
50.4
23 Mollusks, clam, mixed species, cooked, breaded and fried Fish & Shellfish
40.3
24 Veal, variety meats and by-products, kidneys, cooked, braised Meats
36.9
25 Mollusks, octopus, common, cooked, moist heat Fish & Shellfish
36.0
26 Mollusks, oyster, Pacific, cooked, moist heat Fish & Shellfish
28.8
27 Fish, salmon, chum, dried (Alaska Native)
28.6
28 Veal, variety meats and by-products, kidneys, raw Meats
28.2
29 Turkey, all classes, liver, cooked, simmered Meats
28.2
30 Beef, New Zealand, imported, variety meats and by-products, kidney, raw Meats
27.7
31 Beef, variety meats and by-products, kidneys, raw Meats
27.5
32 Pork, fresh, variety meats and by-products, liver, raw Meats
26.0
33 Beef, variety meats and by-products, kidneys, cooked, simmered Meats
24.9
34 Liver cheese, pork Meats
24.6
35 Mollusks, oyster, eastern, farmed, cooked, dry heat Fish & Shellfish
24.3
36 Lamb, variety meats and by-products, brain, cooked, pan-fried Meats
24.1
37 Mollusks, mussel, blue, cooked, moist heat Fish & Shellfish
24.0
38 Steelhead trout, dried, flesh (Shoshone Bannock)
22.4
39 Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled Meats
21.4
40 Veal, variety meats and by-products, brain, cooked, pan-fried Meats
21.3
41 Chicken, liver, all classes, cooked, pan-fried Meats
21.1
42 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
20.7
43 Braunschweiger (a liver sausage), pork Meats
20.1
44 Fish, caviar, black and red, granular Fish & Shellfish
20.0
45 Mollusks, octopus, common, raw Fish & Shellfish
20.0
46 Turkey, all classes, liver, raw Meats
19.7
47 Mollusks, oyster, eastern, canned Fish & Shellfish
19.1
48 Smelt, dried (Alaska Native)
19.1
49 Fish, mackerel, Atlantic, cooked, dry heat Fish & Shellfish
19.0
50 Oscar Mayer, Braunschweiger Liver Sausage (sliced) Meats
18.8