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 per 100 g, 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 (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Mollusks, clam, mixed species, cooked, moist heat | 99 mcg | 4120% |
| Lamb, variety meats and by-products, liver, raw | 90 mcg | 3752% |
| Veal, variety meats and by-products, liver, cooked, braised | 85 mcg | 3525% |
| Beef, variety meats and by-products, liver, cooked, pan-fried | 83 mcg | 3464% |
| Goose, liver, raw | 54 mcg | 2250% |
| Duck, domesticated, liver, raw | 54 mcg | 2250% |
| Mollusks, octopus, common, cooked, moist heat | 36 mcg | 1500% |
| Mollusks, oyster, Pacific, cooked, moist heat | 29 mcg | 1200% |
| Turkey, all classes, liver, cooked, simmered | 28 mcg | 1174% |
| Pork, fresh, variety meats and by-products, liver, raw | 26 mcg | 1083% |
| Liver cheese, pork | 25 mcg | 1023% |
| Mollusks, mussel, blue, cooked, moist heat | 24 mcg | 1000% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
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Open Healthy Squirrel and log a food to see your vitamin b12 for the day.
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