Vitamin B12 is one of the essential vitamins for the human body. It helps in producing red blood cells and DNA, promotes healthy nerve function and supports the immune system. As per FDA, the recommended daily value for vitamin B12 is 2.4 micrograms (mcg) for adults, 2.6 mcg for pregnant women and 2.8 mcg for breastfeeding women.
Vitamin B12 is a water-soluble vitamin which is primarily found in animal-based foods along with some fortified foods. Some foods that are rich in this vitamin include seafood, shellfish, seaweed and fortified cereals.
15 Best Food Sources of Vitamin B12
Here are 15 foods that are rich in vitamin B12 listed down by Ms Suparna Mukherjee, Clinical Nutrition & Dietetics Specialist at Narayana Health, Bangalore.
Vegetarian Sources of vitamin B12
Let us tell you best vegetarian foods that are rich in Vitamin B12.
1. Milk
Vitamin B12: 1.5 mcg in 1 cup of low-fat milk
Milk is a known good source of calcium, potassium and vitamin D but it is also a rich source of vitamin B12. A PMC study shows, consuming one cup of milk daily can compensate for 62% of the daily value of vitamin B12. Having milk daily can help reduce the risk of diabetes, high blood pressure and heart diseases.
Also Read: Expert Shares 5 Signs That Your Body Is Craving Vitamin B12
2. Yogurt
Vitamin B12: 1 mcg in 200 grams of Greek yogurt
Yogurt is a probiotic food rich in protein, calcium and magnesium. This is great for digestive health and promotes good bacteria in the gut. Besides, its rich probiotic content may ease the symptoms of digestive problems such as irritable bowel syndrome.
3. Fortified Breakfast Cereal
Vitamin B12: 0.6 mcg in one serving of cereal
If you love cereals, you should have fortified cereals that are high in vitamin B12. As per NIH, this is the best vegan option and can suffice 25% of the daily requirement of vitamin B12 without having to consume any animal product. It is suggested that you opt for whole grain cereal.
4. Seaweed
Vitamin B12: 30 to 50 mcg in 100 g of seaweed
A study published in ResearchGate shows, seaweed is probably the richest vegetarian source of vitamin B12, providing 1000% of the daily requirement by consuming just 100 grams of seaweed. However, the exact value depends on the variety of seaweed consumed.
Apart from vitamin B12, seaweed is also rich in iodine which is essential for regulating thyroid function.
5. Nutritional Yeast
Vitamin B12: 23 mcg in 2-3 tablespoons of nutritional yeast
This is another vegan source of vitamin B12 and rich in other B vitamins too. This is a seasoning that has a mild cheesy and nutty flavor. You can sprinkle this on your snacks such as popcorn, chips and even pasta. This also goes well with salads and can be a good replacement for breadcrumbs.
Non-Vegetarian Sources of Vitamin B12
Here are some non-vegetarian foods that are rich sources of Vitamin B12.
6. Oysters
Vitamin B12: 25 mcg in 85g of cooked oysters
We all know oysters contain the highest zinc content and it also contains a good amount of vitamin B12. Consuming oysters can strengthen the immune system and contribute to overall body development.
7. Salmon
Vitamin B12: 4 mcg in 85g of cooked salmon
Salmon is rich in vitamin B12 along with vitamin D, omega-3 fatty acids and protein. This is said to be the healthiest fish with a rich nutrient profile, shows a study published in Science Direct. Consuming 100 grams of salmon can give you over 160% of daily value of vitamin B12.
8. Tuna
Vitamin B12: 2 mcg in 100g of canned tuna fish
Tuna fish is known to be rich in omega-3 fatty acids but it is also an excellent source of vitamin B12. Eating canned tuna regularly helps in maintaining vitamin B12 levels in the body. You can make starters and salads with tuna for easy consumption.
Also Read: Tuna Vs Salmon: Expert Insights On Which Is Healthier For You
9. Crab
Vitamin B12: 7.8 mcg in 90g crab
Just like oysters, crab meat is rich in vitamin B12, zinc and magnesium. Besides, you can also get vitamins A, B and C through crab meat. Eating 100 grams of crab meat would provide 3 times of daily value of vitamin B12, shows a PMC study.
10. Sardines
Vitamin B12: 7.7 mcg in 85 grams
This little fish has a big nutrient profile. Sardines is loaded with vitamins including B12 and D, calcium and omega-3 fatty acids. Eating one fish every alternate day would keep your vitamin B12 in check. However, if you are buying canned sardines, rinse them first to get rid of excess salt.
11. Trout
Vitamin B12: 5.5 mcg in 80gz of trout
Trout is a fatty fish which is high in vitamins B12, D and omega-3 fatty acids. A study shows that trout fish helps in fighting inflammation and improving brain function. For best results, consume grilled trout.
12. Eggs
Vitamin B12: 0.6 mcg in one egg
Eggs are known for their high protein content but these are also good sources of vitamin B12 and D. Eating one hard-boiled egg would give you 25% of the daily value of vitamin B12. You can have these at any time of the day which makes its consumption very easy.
Also Read: Is Eating 3 Eggs Every Morning Healthy? Here’s What Nutritionist Experts Say
13. Chicken
Vitamin B12: 0.5 mcg in 100g chicken breast
Chicken is the primary source of proteins but its regular consumption can also contribute to sufficing vitamin B12 in the body. Eating roasted chicken breast is good for managing cholesterol levels, a PMC study shows.
14. Haddock
Vitamin B12: 2mcg in 90g of cooked haddock
You can get 75% of the daily value of vitamin B12 by eating 100 grams of haddock. This fish is a low-fat protein option which also has lesser omega-3 fatty acids as compared to other fishes.
15. Turkey
Vitamin B12: 0.3 mcg in 80 grams
Lastly on our list is vitamin B12 which is rich in selenium, a trace mineral that helps in boosting immunity. If you are a fan of turkey, make sure to eat cooked turkey and boost your vitamin B12 levels.
FAQ
Can we get vitamin B12 from foods?
Yes, we can definitely get vitamin B12 from foods. However, it's important to note that vitamin B12 is naturally found primarily in animal products. Good sources include:Meat: Beef, lamb, liver, and other organ meats.Poultry: Chicken and turkey.Fish and Seafood: Salmon, tuna, sardines, clams, and oysters.Dairy Products: Milk, cheese, and yogurt.Why is vitamin B12 important for us?
Vitamin B12, also known as cobalamin, plays several vital roles in keeping our bodies healthy and functioning properly. It is essential for:Nerve function: It helps maintain the health of our nerve cells and is crucial for the proper transmission of nerve signals. This is important for everything from muscle movement to our sense of touch.DNA synthesis: Vitamin B12 is involved in the creation of DNA, the genetic material in all our cells.Brain health and cognitive function: It plays a role in cognitive function, memory, and mood regulation. Low levels have been linked to confusion, memory problems, and an increased risk of depression.Energy release from food: B12 helps our bodies release energy from the food we eat.Folate utilization: It helps the body use folate (vitamin B9) effectively.What are the signs of vitamin B12 deficiency?
The signs and symptoms of vitamin B12 deficiency can develop gradually and can vary from person to person. Some common signs include: extreme tiredness and fatigue, pale or yellowish skin, a sore and red tongue (glossitis), mouth ulcers, pins and needles (paraesthesia) in the hands and feet, muscle weakness, problems with balance and coordination, disturbed vision, irritability and mood changes, depression and anxiety, Headaches, loss of appetite and weight loss, and heart palpitations.Do plant-based foods have vitamin B12?
Plant-based foods do not naturally contain vitamin B12. However, some foods are fortified with vitamin B12, meaning the vitamin has been added during manufacturing. These include fortified breakfast cereals, nutritional yeast, fortified plant-based milk alternatives (like soy, almond, or oat milk). It's crucial for vegetarians and especially vegans to be mindful of their B12 intake and ensure they consume fortified foods or consider supplementation to meet their needs.
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Current Version
Oct 14, 2025 11:56 IST
Published By : Chanchal Sengar