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Foods richest in Vitamin B12

Vitamin B12, also known as cobalamin, is an essential vitamin found in animal sources such as liver, eggs, dairy products, and some types of seafood. It is a water-soluble vitamin that is important for many functions in the human body, such as brain and nervous system functioning, red blood cell formation, and energy metabolism. The body cannot produce vitamin B12 on its own, so it must be obtained through dietary sources. It is recommended to consume 2.4 micrograms of it daily for adults age 14 and older. Deficiency of this vitamin can result in a variety of symptoms, such as fatigue, confusion, anemia, and nerve damage.
Read our fully detailed article about Vitamin B12
Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.
Food Vitamin B12 per 100 gr. Vitamin B12 per oz
Mollusks, clam, mixed species, cooked, moist heat 98.89 mcg 28 mcg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled 96 mcg 27.2 mcg
Lamb, variety meats and by-products, liver, raw 90.05 mcg 25.5 mcg
Lamb, variety meats and by-products, liver, cooked, pan-fried 85.7 mcg 24.3 mcg
Veal, variety meats and by-products, liver, cooked, braised 84.6 mcg 24 mcg
Beef, New Zealand, imported, variety meats and by-products, liver, raw 84.5 mcg 24 mcg
Beef, variety meats and by-products, liver, cooked, pan-fried 83.13 mcg 23.6 mcg
Lamb, variety meats and by-products, kidneys, cooked, braised 78.9 mcg 22.4 mcg
Lamb, variety meats and by-products, liver, cooked, braised 76.5 mcg 21.7 mcg
Veal, variety meats and by-products, liver, cooked, pan-fried 72.5 mcg 20.6 mcg
List continued below
Moose, liver, braised (Alaska Native) 71 mcg 20.1 mcg
Beef, variety meats and by-products, liver, cooked, braised 70.58 mcg 20 mcg
Veal, variety meats and by-products, liver, raw 59.85 mcg 17 mcg
Beef, variety meats and by-products, liver, raw 59.3 mcg 16.8 mcg
Lamb, New Zealand, imported, liver, raw 59 mcg 16.7 mcg
Lamb, New Zealand, imported, liver, cooked, soaked and fried 57.5 mcg 16.3 mcg
Lamb, New Zealand, imported, kidney, cooked, soaked and fried 55.56 mcg 15.8 mcg
Duck, domesticated, liver, raw 54 mcg 15.3 mcg
Goose, liver, raw 54 mcg 15.3 mcg
Lamb, variety meats and by-products, kidneys, raw 52.41 mcg 14.9 mcg
Lamb, New Zealand, imported, kidney, raw 50.37 mcg 14.3 mcg
Mollusks, clam, mixed species, cooked, breaded and fried 40.27 mcg 11.4 mcg
Soup, clam chowder, new england, dry, mix 39 mcg 11.1 mcg
Veal, variety meats and by-products, kidneys, cooked, braised 36.9 mcg 10.5 mcg
Mollusks, octopus, common, cooked, moist heat 36 mcg 10.2 mcg
Mollusks, oyster, Pacific, cooked, moist heat 28.8 mcg 8.2 mcg
Fish, salmon, chum, dried (Alaska Native) 28.6 mcg 8.1 mcg
Cereals ready-to-eat, MALT-O-MEAL, High Fiber Bran Flakes 28.3 mcg 8 mcg
Veal, variety meats and by-products, kidneys, raw 28.2 mcg 8 mcg
Turkey, liver, all classes, cooked, simmered 28.17 mcg 8 mcg
Beef, New Zealand, imported, variety meats and by-products, kidney, raw 27.66 mcg 7.8 mcg
Beef, variety meats and by-products, kidneys, raw 27.5 mcg 7.8 mcg
Pork, fresh, variety meats and by-products, liver, raw 26 mcg 7.4 mcg
Beef, variety meats and by-products, kidneys, cooked, simmered 24.9 mcg 7.1 mcg
Liver cheese, pork 24.55 mcg 7 mcg
Mollusks, oyster, eastern, farmed, cooked, dry heat 24.3 mcg 6.9 mcg
Lamb, variety meats and by-products, brain, cooked, pan-fried 24.1 mcg 6.8 mcg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER 24 mcg 6.8 mcg
Mollusks, mussel, blue, cooked, moist heat 24 mcg 6.8 mcg
Soup, clam chowder, manhattan style, dry, mix 23 mcg 6.5 mcg
Steelhead trout, dried, flesh (Shoshone Bannock) 22.4 mcg 6.4 mcg
Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled 21.35 mcg 6.1 mcg
Veal, variety meats and by-products, brain, cooked, pan-fried 21.3 mcg 6 mcg
Chicken, liver, all classes, cooked, pan-fried 21.13 mcg 6 mcg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 21 mcg 6 mcg
Cereals ready-to-eat, MALT-O-MEAL, Lightly Frosted Bran Flakes with Strawberries 20.9 mcg 5.9 mcg
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 20.69 mcg 5.9 mcg
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes 20.1 mcg 5.7 mcg
Braunschweiger (a liver sausage), pork 20.09 mcg 5.7 mcg
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 20 mcg 5.7 mcg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 20 mcg 5.7 mcg
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 20 mcg 5.7 mcg
Fish, caviar, black and red, granular 20 mcg 5.7 mcg
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 20 mcg 5.7 mcg
Mollusks, octopus, common, raw 20 mcg 5.7 mcg
Turkey, liver, all classes, raw 19.73 mcg 5.6 mcg
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 19.4 mcg 5.5 mcg
Mollusks, oyster, eastern, canned 19.13 mcg 5.4 mcg
Smelt, dried (Alaska Native) 19.1 mcg 5.4 mcg
Fish, mackerel, Atlantic, cooked, dry heat 19 mcg 5.4 mcg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 18.8 mcg 5.3 mcg
OSCAR MAYER, Braunschweiger Liver Sausage (sliced) 18.78 mcg 5.3 mcg
Fish, herring, Atlantic, kippered 18.7 mcg 5.3 mcg
Pork, fresh, variety meats and by-products, liver, cooked, braised 18.67 mcg 5.3 mcg
Mollusks, clam, mixed species, canned, drained solids 18.63 mcg 5.3 mcg
Fish, whitefish, dried (Alaska Native) 18.4 mcg 5.2 mcg
Mollusks, whelk, unspecified, cooked, moist heat 18.14 mcg 5.1 mcg
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 18.1 mcg 5.1 mcg
Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat 18 mcg 5.1 mcg
Fish, mackerel, king, cooked, dry heat 18 mcg 5.1 mcg
Cereals ready-to-eat, KASHI HEART TO HEART, Warm Cinnamon 18 mcg 5.1 mcg
Mollusks, oyster, eastern, wild, cooked, moist heat 17.5 mcg 5 mcg
Veal, variety meats and by-products, pancreas, cooked, braised 17.33 mcg 4.9 mcg
Pork, fresh, variety meats and by-products, pancreas, cooked, braised 17.07 mcg 4.8 mcg
Chicken, liver, all classes, cooked, simmered 16.85 mcg 4.8 mcg
Beef, variety meats and by-products, pancreas, cooked, braised 16.6 mcg 4.7 mcg
Chicken, liver, all classes, raw 16.58 mcg 4.7 mcg
Pork, fresh, variety meats and by-products, pancreas, raw 16.4 mcg 4.6 mcg
Mollusks, oyster, eastern, farmed, raw 16.2 mcg 4.6 mcg
Mollusks, oyster, Pacific, raw 16 mcg 4.5 mcg
Turkey, whole, giblets, cooked, simmered 15.89 mcg 4.5 mcg
Mollusks, oyster, eastern, cooked, breaded and fried 15.63 mcg 4.4 mcg
Fish, mackerel, king, raw 15.6 mcg 4.4 mcg
Beef, variety meats and by-products, brain, cooked, pan-fried 15.2 mcg 4.3 mcg
Caribou, shoulder meat, dried (Alaska Native) 15.1 mcg 4.3 mcg
Veal, variety meats and by-products, heart, cooked, braised 14.46 mcg 4.1 mcg
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry 14 mcg 4 mcg
Beef, variety meats and by-products, pancreas, raw 14 mcg 4 mcg
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Raisin Spice, dry 14 mcg 4 mcg
Cereals, KASHI HEART TO HEART, Instant Oatmeal, golden brown maple, dry 14 mcg 4 mcg
Turkey, heart, all classes, cooked, simmered 13.9 mcg 3.9 mcg
Veal, variety meats and by-products, heart, raw 13.76 mcg 3.9 mcg
Fish, herring, Atlantic, raw 13.67 mcg 3.9 mcg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar 13.57 mcg 3.8 mcg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar 13.57 mcg 3.8 mcg
Liverwurst spread 13.46 mcg 3.8 mcg
Liver sausage, liverwurst, pork 13.46 mcg 3.8 mcg
See also results per food category: