Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians . Some nutritional yeast products also contain vitamin B12. Fortified foods vary in formulation, so it is important to read product labels to determine which added nutrients they contain.
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Table 1. – B12 Vitamin B12 and Foods
| Food | Micrograms (mcg) per serving |
Percent DV* |
| Liver, beef, braised, 1 slice | 48.0 | 800 |
| Clams, cooked, breaded and fried, 3 ounces | 34.2 | 570 |
| Breakfast cereals, fortified with 100% of the DV for vitamin B12, 1 serving | 6.0 | 100 |
| Trout, rainbow, wild, cooked, 3 ounces | 5.4 | 90 |
| Salmon, sockeye, cooked, 3 ounces | 4.8 | 80 |
| Trout, rainbow, farmed, cooked, 3 ounces | 3.5 | 58 |
| Cheeseburger, double patty and bun, 1 sandwich | 2.1 | 35 |
| Haddock, cooked, 3 ounces | 1.8 | 30 |
| Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving | 1.5 | 25 |
| Yogurt, plain, 1 cup | 1.4 | 23 |
| Beef, top sirloin, broiled, 3 ounces | 1.4 | 23 |
| Tuna, white, 3 ounces | 1.0 | 17 |
| Milk, 1 cup | 0.9 | 15 |
| Cheese, Swiss, 1 ounce | 0.9 | 15 |
| Beef taco, 1 taco | 0.8 | 13 |
| Ham, cured, roasted, 3 ounces | 0.6 | 10 |
| Egg, large, 1 whole | 0.6 | 10 |
| Chicken, roasted, ½ breast | 0.3 | 5 |
*DV = Daily Value
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