20 Vitamin B12 Rich Foods

Vitamin B12 rich foods are a must to avoid the deficiency of B12. For a healthy lifestyle, the body needs the proper amount of nutrients that are further responsible for the functioning of organ systems. The human body needs vitamins, carbohydrates, proteins and much more foods to stay alive, work on and to be growing up.

Vitamins are the vital nutrients which are very necessary for our health. Vitamins are of six categories from which all have different functions. All the vitamins work differently to grow our body in a different manner. Vitamins may be categorized as Vitamin A, B, C, D, E and K. From which they all get divided into sub-categories. The vitamin about which we are going to discuss is a vitamin B12.

More about Vitamin B12:

Vitamin B12 is a water-soluble vitamin which involves the metabolism of every cell in the human body. It acts as a building block in DNA synthesisation and in both fatty acid as well as amino acid metabolism. It is very important in the regular functioning of the nervous system and maturation of developing red blood cells in the bone marrow. The deficiency of vitamin can cause many types of problems. In the mild deficiency of Vitamin B12, a person may feel tired and have a reduced number of red blood cells, inflammation of the tongue, neurological problems and a decrease in taste. Treatment of these problems should be done early otherwise some of these can cause major problems and can stay for lifelong.

Reference Daily Intake (RDI) for Vitamin B12

Category Vitamin B-12: Recommended Dietary Allowance (RDA) in micrograms (mcg)

For children under age 1, only an adequate intake (AI) is available

9-13 years 1.8 mcg/day
14 years and up 2.4 mcg/day
Pregnant women 2.6 mcg/day
Breastfeeding women 2.8 mcg/day


20 Vitamin B12 Rich Foods:

In this article, we are going to suggest some foods which are rich in Vitamin B12, are easily available and we are providing their measure of B12 compared to Reference Daily Intake. One can overcome the deficiency of Vitamin B12 by using the following foods in daily eating habits.

1. Kidney and lever:

Organ meats are the most nutritious foods. Organ meats have a high value of Vitamin B12 as compare to others. A 3.5-ounce serving of lamb liver provides an incredible 1,500% of the RDI for vitamin B12. Veal and beef kidneys are also high in vitamin B12, providing about 1,300% of the RDI per 3.5-ounce (100-gram) serving. Lamb’s liver is higher in vitamin B12 than beef or veal liver.

2. Clams:

Clams are popularly known as seafood or shellfish and are also high in vitamin B12. You can get more than 3,300% of the RDI in just 20 small clams. Especially whole baby clams, provide an adequate amount of iron, having almost 300% of the RDI. Clams have also been shown to be a good source of antioxidants.

3. Tuna fish:

It is commonly consumed seafood and it is a huge source of nutrients. A 3.5-ounce serving of cooked tuna provides 9.4 mcg of vitamin B-12. That is 157% of the RDI. This same serving also has a good amount of lean protein, vitamins A, selenium, and a source of phosphorus.

4. Cheese:

Cheese is the best source of vitamin B-12. Different types of cheese have a different amount of vitamin B-12.  An ounce of Swiss cheese provides 0.95 mcg and 1 cup of ricotta cheese provides 0.84 mcg. Cheese provides complete Protein, which is quite essential for Bone-building calcium, or vitamin A. Unfortunately, cheese also has a big amount of fat.

5. Animal Meat:

Animal meat is a good source of vitamin B12. 150 grams of cooked turkey or chicken can provide 0.3 micrograms of vitamin B12. Pork is also a good option for vitamin B12.

6. Eggs:

Eggs are the complete source of vitamins. Vitamin B2 and B12 are especially involved in eggs. Two large eggs can have about 22% of the RDI for vitamin B12 and 28% of the RDI for vitamin B2. Egg yolks are higher in the level of B12 as compared to egg whites. It is recommended to eat whole egg instead of eating only egg whites if you want the higher value of vitamin B-12.

7. Fortified cereals:

Fortified Cereals are the best source of vitamin B12 for vegetarian people as it is made with the synthetic process. Eating fortified cereals daily helps increase vitamin B12 concentrations Fortified cereals with vitamin B12 a help to increase the level of vitamin B12 in the body. A 3/4 cup of a serving of malt o meal fiber bran flakes provides 137% of the RDI.

8. Fortified yeast:

Naturally, Vitamin B12 is not present in the yeast. As with fortified cereals, the vitamin B12 in nutritional yeast is vegan-friendly because it’s synthetically made. The fortified yeast increases the vitamin B12 in blood vessels. It helps to reduce the markers of Vitamin B12 deficiency.

9. Beef:

Beef has a rich volume of vitamin B12. One 3.-ounce serving of beef contains about 6.2 mcg of vitamin B12 that is 102% of RDI. The steak contains an equivalent quantity of vitamins B2, B6 and B3, and more than 100% of the RDIs that are essential for zinc and selenium. The grilled or roasted slice of beef with low fat is the best recommendation in preserving the vitamin B12.

10. Sardines:

It is a small, soft-boned saltwater fish. It contains single nutrient in the proper amount. One cup of drained sardines contains more than 180% of RDI for vitamin B12. Moreover, sardines are the best source of omega-3 and fatty acids which are very beneficial for health.

11. Yogurt:

Yogurt with low-fat provided a good amount of Vitamin B12. Foods that provide over 20 percent of the Daily Value are considered a rich food source. There is a 25 percent of our daily intake for Vitamin B12 in a Yogurt. Other B vitamins found in yogurt include thiamin, niacin, pantothenic acid, vitamin B6, and folate. It also provides protein, calcium, vitamin D, essential minerals and probiotics which is known as live bacteria.

12. Rainbow Trout:

The freshwater species are a great source of proteins and vitamins. Rainbow trout are the healthiest fish which is best in nutrition. A 3.5-ounce serving of rainbow trout contains 7.4mcg of vitamin B12. That is 126% of the RDI. Trout is also a great source of minerals such as manganese, phosphorus, and selenium.

13. Fortified milk- Nondairy:

Fortified non-dairy milk is popular among the vegetarian people. While soy, almond, and rice milk are not naturally high in vitamin B12, they are fortified for making them an excellent source of this vitamin. 240 ml of soy milk contains 2.6 mcg of vitamin B12 and 45% of RDI. For this reason, fortified non-dairy milk could be a great option for those want to increase their vitamin B12 intake and avoid deficiency.

14. Blue crab:

Blue crab also has some amount of vitamin B12. Three-ounces of blue crab contain 6.2 micrograms. Well, this is enough volume to eat per day to complete the amount of B12 in the body.

15. Nori:

As research says that nori (seaweed) have some amount of vitamin B-12 inside. A dried purple laver or nori contain 54.5 micrograms per 100 grams. One brand of commercially cultivated seaweed has 0.22 micrograms in half cup of dried seaweeds.

16. Grains:

Some of the grains also have some amount of vitamin B12. Eatables such as potato pancakes, certain bread, cornbread, oatmeal or cracked-wheat, as well as wheat, corn, or even oat bran muffins include a very small amount of vitamin B12.

17. Shitake mushroom:

Mushrooms such as shitake are preferred for vitamin B-12, which is rarely available in plant-based food materials. It is a fact that fungi are not able to supply B-12 as dietary needs. Keep in mind you would need to consume 50 grams of dried shitake mushrooms to meet your daily requirements of vitamin B-12.

18. Alaska king crab:

Seafood is the big source of vitamin B12. Three-ounces of steamed Alaska king crab have more than 9.7 micrograms of B12 which is enough for completing our vitamin B12 level if we consume it daily.

19. Salmon:

Salmon has more vitamin B12 than other varieties of fish. Three ounces of canned sardines provides roughly 7.6 micrograms of the vitamin. The canned salmon is also the best source for vitamin B12.

20. Raw oysters:

If you like raw oysters then can get 16 micrograms of B12 from overall six medium-size oysters which weigh around 3 ounces.

Vitamin 12 deficiency can affect the overall parts of the body. Lack of vitamin B12 can give rise to various health issues such as pale skin, anemia, weight loss, weakness and stomach disorder etc. Moreover, the serious disorders which can influence your future are damage to the nervous system and brain. Thus it is important to start taking healthy nutrients in your meal. If they are not sufficient, you can try B12 Supplements on doctor’s recommendation.

Sagar Papneja

For me, health is about sustainable living and consuming environmentally conscious food; I am a vegan.

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