basalfit
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Foods high in Vitamin B12

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much vitamin b12 they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 2.4 mcg.

Foods high in Vitamin B12
FoodTypical portionIn that portionPer 100 kcal
Mollusks, clam, mixed species, cooked, moist heat20 small (190 g)188 mcg (7829% DV)66.8 mcg
Lamb, variety meats and by-products, liver, raw100 g90 mcg (3752% DV)64.8 mcg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled100 g96 mcg (4000% DV)64 mcg
Beef, New Zealand, imported, variety meats and by-products, liver, raw100 g84.5 mcg (3521% DV)63.5 mcg
Lamb, New Zealand, imported, kidney, raw100 g50.4 mcg (2099% DV)60 mcg
Lamb, variety meats and by-products, kidneys, cooked, braised1 unit, cooked (yield from 1 lb raw meat) (255 g)201 mcg (8383% DV)57.6 mcg
Lamb, variety meats and by-products, kidneys, raw100 g52.4 mcg (2184% DV)54 mcg
Lamb, New Zealand, imported, kidney, cooked, soaked and fried100 g55.6 mcg (2315% DV)49.6 mcg
Beef, variety meats and by-products, liver, cooked, pan-fried1 slice (81 g)67.3 mcg (2806% DV)47.5 mcg
Beef, variety meats and by-products, liver, raw100 g59.3 mcg (2471% DV)43.9 mcg
Goose, liver, raw1 liver (94 g)50.8 mcg (2115% DV)40.6 mcg
Duck, domesticated, liver, raw1 liver (44 g)23.8 mcg (990% DV)39.7 mcg
Beef, variety meats and by-products, liver, cooked, braised1 slice (68 g)48 mcg (2000% DV)37 mcg
Mollusks, oyster, eastern, farmed, cooked, dry heat6 medium (59 g)14.3 mcg (597% DV)30.8 mcg
Mollusks, oyster, eastern, canned1 cup, drained (162 g)31 mcg (1291% DV)28.1 mcg
Mollusks, oyster, eastern, farmed, raw6 medium (84 g)13.6 mcg (567% DV)27.5 mcg
Mollusks, octopus, common, raw100 g20 mcg (833% DV)24.4 mcg
Pork, fresh, variety meats and by-products, liver, raw100 g26 mcg (1083% DV)19.4 mcg
Turkey, all classes, liver, raw1 raw, liver (78 g)15.4 mcg (641% DV)15.4 mcg
Turkey, all classes, liver, cooked, simmered1 liver, cooked (53 g)14.9 mcg (622% DV)14.9 mcg
Chicken, liver, all classes, raw1 liver (44 g)7.29 mcg (304% DV)13.9 mcg
Pork, fresh, variety meats and by-products, liver, cooked, braised100 g18.7 mcg (778% DV)11.3 mcg
Pork, fresh, variety meats and by-products, kidneys, raw1 kidney (233 g)19.8 mcg (824% DV)8.49 mcg
Pork, fresh, variety meats and by-products, pancreas, raw100 g16.4 mcg (683% DV)8.24 mcg
Pork, fresh, variety meats and by-products, pancreas, cooked, braised100 g17.1 mcg (711% DV)7.79 mcg
Vitasoy USA Nasoya, Lite Silken Tofu¼ package (91 g)2.2 mcg (92% DV)5.63 mcg
Vitasoy USA, Nasoya Lite Firm Tofu¼ package (79 g)1.86 mcg (78% DV)4.37 mcg
SILK Light Plain, soymilk1 cup (243 g)2.99 mcg (125% DV)4.24 mcg
SILK Light Vanilla, soymilk1 cup (243 g)2.99 mcg (125% DV)3.73 mcg
SILK Unsweetened, soymilk1 cup (243 g)2.99 mcg (125% DV)3.73 mcg
Fruit juice smoothie, NAKED JUICE, BLUE MACHINE8 fl oz (240 g)6 mcg (250% DV)3.52 mcg
Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS1 cup (269 g)2.61 mcg (109% DV)3.13 mcg
Egg, duck, whole, fresh, raw1 egg (70 g)3.78 mcg (158% DV)2.92 mcg
Egg, goose, whole, fresh, raw1 egg (144 g)7.34 mcg (306% DV)2.76 mcg
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D1 cup (229 g)24.7 mcg (1031% DV)2.03 mcg
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt1 tbsp (14 g)1.51 mcg (63% DV)2.03 mcg
Margarine-like, vegetable oil spread, 60% fat, tub, with salt1 cup (229 g)24.7 mcg (1031% DV)2.03 mcg
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D1 tbsp (14 g)1.51 mcg (63% DV)1.99 mcg
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST1 cup (252 g)2.27 mcg (95% DV)1.96 mcg
Egg, whole, dried, stabilized, glucose reduced1 cup, sifted (85 g)8.93 mcg (372% DV)1.71 mcg
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)1 cup (246 g)1.43 mcg (59% DV)1.71 mcg
Cheese, American, nonfat or fat free1 serving (19 g)0.35 mcg (15% DV)1.47 mcg
Fruit juice smoothie, NAKED JUICE, GREEN MACHINE1 cup (275 g)1.73 mcg (72% DV)1.19 mcg
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS1 cup (230 g)1.26 mcg (53% DV)0.98 mcg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated¼ cup (25 g)0.07 mcg (3% DV)0.87 mcg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry¼ cup (5 g)0.11 mcg (5% DV)0.87 mcg
Salad dressing, italian dressing, fat-free1 cup (231 g)0.72 mcg (30% DV)0.66 mcg
Mushrooms, brown, italian, or crimini, raw1 cup, whole (87 g)0.09 mcg (4% DV)0.46 mcg
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw1 cup, whole (87 g)0.09 mcg (4% DV)0.46 mcg
Kiwifruit, ZESPRI SunGold, raw1 fruit (81 g)0.07 mcg (3% DV)0.13 mcg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.