Foods highest in Vitamin B12
Vitamin B12 keeps nerves and blood cells healthy and helps make DNA, and it's found almost only in animal foods.
Below are the whole foods with the most vitamin b12 in a typical serving, straight from USDA FoodData Central, plus how much you need and how to keep track without doing any math.
What vitamin b12 does
Vitamin B12 keeps nerves and blood cells healthy and helps make DNA, and it's found almost only in animal foods.
Vegans, vegetarians, older adults and people on certain medications are most at risk. This is the nutrient to watch on a plant-based diet.
How much you need
The Daily Value used on food labels is 2.4 mcg a day for adults.
Your real target depends on your age, sex and body, Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in vitamin b12
| Food | Serving | Amount | % Daily Value |
|---|---|---|---|
| Lamb, variety meats and by-products, liver, raw | 4 oz raw (113 g) | 102 mcg | 4240% |
| Mollusks, clam, mixed species, cooked, moist heat | 3 oz (85 g) | 84 mcg | 3502% |
| Veal, variety meats and by-products, liver, cooked, braised | 3 oz (85 g) | 72 mcg | 2996% |
| Beef, variety meats and by-products, liver, cooked, pan-fried | 3 oz (85 g) | 71 mcg | 2944% |
| Goose, liver, raw | 4 oz raw (113 g) | 61 mcg | 2543% |
| Duck, domesticated, liver, raw | 4 oz raw (113 g) | 61 mcg | 2543% |
| Mollusks, octopus, common, cooked, moist heat | 3 oz (85 g) | 31 mcg | 1275% |
| Pork, fresh, variety meats and by-products, liver, raw | 4 oz raw (113 g) | 29 mcg | 1224% |
| Mollusks, oyster, Pacific, cooked, moist heat | 3 oz (85 g) | 24 mcg | 1020% |
| Turkey, all classes, liver, cooked, simmered | 3 oz (85 g) | 24 mcg | 998% |
| Liver cheese, pork | 3 oz (85 g) | 21 mcg | 869% |
| Mollusks, mussel, blue, cooked, moist heat | 3 oz (85 g) | 20 mcg | 850% |
Per typical serving, using the reference amounts food labels are built on (3 oz of meat or fish, 1 tbsp of oil, 1 oz of nuts or cheese, 1 cup of milk), or the everyday size for whole fruit and vegetables. Whole foods from USDA FoodData Central, highest first. In the app, every amount scales to the serving you actually log.
Track vitamin b12 free
Healthy Squirrel is a free food tracker that fills in Vitamin B12, and every other vitamin and mineral, automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your vitamin b12 for the day.
If you train
Training doesn't change your vitamin b12 target, but it can change how likely you are to fall short. The details and the evidence:
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