Vitamin B12 in Foods

Essential vitamin for nerve function, red blood cell formation, and DNA synthesis. Found almost exclusively in animal-derived foods.

Top animal source 98.9 µg
Mollusks, clam, mixed species, cooked, moist heat > 99% of all foods
Top plant source 20.7 µg
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes > 99% of all foods

Check Vitamin B12 Rankings

All foods Meats Fish & Shellfish Dairy and Eggs

Top Animal Sources

Food Vitamin B12 (µg) All foods
1 Mollusks, clam, mixed species, cooked, moist heat
98.9
> 99%
2 Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled
96.0
> 99%
3 Lamb, variety meats and by-products, liver, raw
90.0
> 99%
4 Lamb, variety meats and by-products, liver, cooked, pan-fried
85.7
> 99%
5 Veal, variety meats and by-products, liver, cooked, braised
84.6
> 99%
6 Beef, New Zealand, imported, variety meats and by-products, liver, raw
84.5
> 99%
7 Beef, variety meats and by-products, liver, cooked, pan-fried
83.1
> 99%
8 Lamb, variety meats and by-products, kidneys, cooked, braised
78.9
> 99%
9 Lamb, variety meats and by-products, liver, cooked, braised
76.5
> 99%
10 Veal, variety meats and by-products, liver, cooked, pan-fried
72.5
> 99%
11 Moose, liver, braised (Alaska Native)
71.0
> 99%
12 Beef, variety meats and by-products, liver, cooked, braised
70.6
> 99%
13 Veal, variety meats and by-products, liver, raw
59.9
> 99%
14 Beef, variety meats and by-products, liver, raw
59.3
> 99%
15 Lamb, New Zealand, imported, liver, raw
59.0
> 99%
16 Lamb, New Zealand, imported, liver, cooked, soaked and fried
57.5
> 99%
17 Fish, whitefish, eggs (Alaska Native)
56.4
> 99%
18 Lamb, New Zealand, imported, kidney, cooked, soaked and fried
55.6
> 99%
19 Goose, liver, raw
54.0
> 99%
20 Duck, domesticated, liver, raw
54.0
> 99%
21 Lamb, variety meats and by-products, kidneys, raw
52.4
> 99%
22 Lamb, New Zealand, imported, kidney, raw
50.4
> 99%
23 Mollusks, clam, mixed species, cooked, breaded and fried
40.3
> 99%
24 Veal, variety meats and by-products, kidneys, cooked, braised
36.9
> 99%
25 Mollusks, octopus, common, cooked, moist heat
36.0
> 99%
26 Mollusks, oyster, Pacific, cooked, moist heat
28.8
> 99%
27 Fish, salmon, chum, dried (Alaska Native)
28.6
> 99%
28 Veal, variety meats and by-products, kidneys, raw
28.2
> 99%
29 Turkey, all classes, liver, cooked, simmered
28.2
> 99%
30 Beef, New Zealand, imported, variety meats and by-products, kidney, raw
27.7
> 99%
31 Beef, variety meats and by-products, kidneys, raw
27.5
> 99%
32 Pork, fresh, variety meats and by-products, liver, raw
26.0
> 99%
33 Beef, variety meats and by-products, kidneys, cooked, simmered
24.9
> 99%
34 Liver cheese, pork
24.6
> 99%
35 Mollusks, oyster, eastern, farmed, cooked, dry heat
24.3
> 99%
36 Lamb, variety meats and by-products, brain, cooked, pan-fried
24.1
> 99%
37 Mollusks, mussel, blue, cooked, moist heat
24.0
> 99%
38 Steelhead trout, dried, flesh (Shoshone Bannock)
22.4
> 99%
39 Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled
21.4
> 99%
40 Veal, variety meats and by-products, brain, cooked, pan-fried
21.3
> 99%
41 Chicken, liver, all classes, cooked, pan-fried
21.1
> 99%
42 Braunschweiger (a liver sausage), pork
20.1
> 99%
43 Fish, caviar, black and red, granular
20.0
> 99%
44 Mollusks, octopus, common, raw
20.0
> 99%
45 Turkey, all classes, liver, raw
19.7
> 99%
46 Mollusks, oyster, eastern, canned
19.1
> 99%
47 Smelt, dried (Alaska Native)
19.1
> 99%
48 Fish, mackerel, Atlantic, cooked, dry heat
19.0
> 99%
49 Oscar Mayer, Braunschweiger Liver Sausage (sliced)
18.8
> 99%

Top Plant Sources

Food Vitamin B12 (µg) All foods
50 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
20.7
> 99%