Foods high in vitamin B12 (per serving)

91 whole foods ranked by vitamin B12 per common serving, from USDA FoodData Central. Mollusks, clam leads with 84.06 µg per 3 oz (3,502% of the Daily Value), followed by Beef (70.66 µg) and Mollusks, oyster (24.48 µg).

Vitamin B12 is needed for red blood cells, nerve function and DNA synthesis. The Daily Value is 2.4 µg. It occurs naturally only in animal foods (shellfish, fish, meat, eggs, dairy); vegans need fortified foods or supplements.

Top 10 at a glance

Top 10 foods highest in vitamin B12

Mollusks, clam (mixed species, cooked, moist heat)3 oz (85 g) · 126 kcal84.06 µg3,502% DV
Beef, variety meats and by-products (liver, cooked, pan-fried)3 oz (85 g) · 149 kcal70.66 µg2,944% DV
Mollusks, oyster (Pacific, cooked, moist heat)3 oz (85 g) · 139 kcal24.48 µg1,020% DV
Turkey, all classes (liver, cooked, simmered)3 oz (85 g) · 161 kcal23.95 µg998% DV
Mollusks, mussel (blue, cooked, moist heat)3 oz (85 g) · 146 kcal20.4 µg850% DV
Fish, mackerel (Atlantic, cooked, dry heat)3 oz (85 g) · 223 kcal16.15 µg673% DV
Crustaceans, crab (alaska king, cooked, moist heat)3 oz (85 g) · 82 kcal9.78 µg407% DV
Fish, tuna (fresh, bluefin, cooked, dry heat)3 oz (85 g) · 156 kcal9.25 µg385% DV
Fish, sardine (Atlantic, canned in oil, drained solids with bone)3 oz (85 g) · 177 kcal7.6 µg317% DV
Lamb, New Zealand (imported, testes, cooked, soaked and fried)3 oz (85 g) · 106 kcal7.55 µg314% DV

All 91 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 2.4 µg.

#	Food	Group	Serving	Vitamin B12 (µg)	% Daily Value	Per 100 g	kcal
1	Mollusks, clam (mixed species, cooked, moist heat)	Fish and seafood	3 oz (85 g)	84.06	3,502%	98.89	126
2	Beef, variety meats and by-products (liver, cooked, pan-fried)	Meat and poultry	3 oz (85 g)	70.66	2,944%	83.13	149
3	Mollusks, oyster (Pacific, cooked, moist heat)	Fish and seafood	3 oz (85 g)	24.48	1,020%	28.8	139
4	Turkey, all classes (liver, cooked, simmered)	Meat and poultry	3 oz (85 g)	23.95	998%	28.17	161
5	Mollusks, mussel (blue, cooked, moist heat)	Fish and seafood	3 oz (85 g)	20.4	850%	24	146
6	Fish, mackerel (Atlantic, cooked, dry heat)	Fish and seafood	3 oz (85 g)	16.15	673%	19	223
7	Crustaceans, crab (alaska king, cooked, moist heat)	Fish and seafood	3 oz (85 g)	9.78	407%	11.5	82
8	Fish, tuna (fresh, bluefin, cooked, dry heat)	Fish and seafood	3 oz (85 g)	9.25	385%	10.88	156
9	Fish, sardine (Atlantic, canned in oil, drained solids with bone)	Fish and seafood	3 oz (85 g)	7.6	317%	8.94	177
10	Lamb, New Zealand (imported, testes, cooked, soaked and fried)	Meat and poultry	3 oz (85 g)	7.55	314%	8.88	106
11	Beef, plate steak (boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled)	Meat and poultry	3 oz (85 g)	6.95	290%	8.18	247
12	Fish, trout (mixed species, cooked, dry heat)	Fish and seafood	3 oz (85 g)	6.37	265%	7.49	162
13	Game meat, rabbit (wild, cooked, stewed)	Meat and poultry	3 oz (85 g)	5.53	231%	6.51	147
14	Beef, chuck (shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled)	Meat and poultry	3 oz (85 g)	5.25	219%	6.18	180
15	Salmon, sockeye (canned, drained solids, without skin and bones)	Fish and seafood	3 oz (85 g)	4.71	196%	5.54	134
16	Fish, salmon (sockeye, canned, drained solids)	Fish and seafood	3 oz (85 g)	4.67	195%	5.5	142
17	Beef, shoulder top blade steak (boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled)	Meat and poultry	3 oz (85 g)	4.55	190%	5.35	159
18	Beef, loin (tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled)	Meat and poultry	3 oz (85 g)	4.4	184%	5.18	179
19	Beef, top loin petite roast (boneless, separable lean only, trimmed to 1/8" fat, select, cooked, roasted)	Meat and poultry	3 oz (85 g)	3.95	165%	4.65	152
20	Fish, bass (striped, cooked, dry heat)	Fish and seafood	3 oz (85 g)	3.75	156%	4.41	105
21	Game meat, deer (tenderloin, separable lean only, cooked, broiled)	Meat and poultry	3 oz (85 g)	3.08	128%	3.62	127
22	Lamb, Australian (imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked, braised)	Meat and poultry	3 oz (85 g)	3.03	126%	3.56	202
23	Veal, ground (cooked, pan-fried)	Meat and poultry	3 oz (85 g)	3	125%	3.53	183
24	Lamb, shoulder (whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled)	Meat and poultry	3 oz (85 g)	2.64	110%	3.11	178
25	Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	2.58	107%	3.03	158
26	Game meat, elk (tenderloin, separable lean only, cooked, broiled)	Meat and poultry	3 oz (85 g)	2.52	105%	2.96	138
27	Game meat, bison (separable lean only, cooked, roasted)	Meat and poultry	3 oz (85 g)	2.43	101%	2.86	122
28	Lamb, leg (shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted)	Meat and poultry	3 oz (85 g)	2.3	96%	2.71	153
29	Lamb, rib (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled)	Meat and poultry	3 oz (85 g)	2.24	94%	2.64	200
30	Bison, ground (grass-fed, cooked)	Meat and poultry	3 oz (85 g)	2.07	86%	2.44	152
31	Soymilk, original and vanilla (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	2.06	86%	0.85	104
32	Mollusks, scallop ((bay and sea), cooked, steamed)	Fish and seafood	3 oz (85 g)	1.83	76%	2.15	94
33	Turkey, ground (93% lean, 7% fat, pan-broiled crumbles)	Meat and poultry	3 oz (85 g)	1.61	67%	1.9	181
34	Veal, foreshank (osso buco, separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	1.6	67%	1.88	133
35	Turkey, skin (from retail parts, from dark meat, cooked, roasted)	Meat and poultry	3 oz (85 g)	1.57	66%	1.85	352
36	Turkey, retail parts (breast, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	1.5	62%	1.76	116
37	Yogurt, plain (skim milk)	Dairy and eggs	1 cup (8 fl oz) (245 g)	1.49	62%	0.61	137
38	Turkey, whole (skin (light and dark), roasted)	Meat and poultry	3 oz (85 g)	1.45	61%	1.71	390
39	Turkey, back (from whole bird, meat only, with added solution, roasted)	Meat and poultry	3 oz (85 g)	1.45	60%	1.7	108
40	Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture))	Fish and seafood	3 oz (85 g)	1.41	59%	1.66	101
41	Veal, shank (fore and hind) (separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	1.39	58%	1.64	150
42	Milk, whole (3.25% milkfat, with added vitamin D)	Dairy and eggs	1 cup (244 g)	1.32	55%	0.54	149
43	Crustaceans, lobster (northern, cooked, moist heat)	Fish and seafood	3 oz (85 g)	1.22	51%	1.43	76
44	Yogurt, Greek (plain, nonfat)	Dairy and eggs	1 container (170 g)	1.19	50%	0.7	100
45	Milk, buttermilk (fluid, whole)	Dairy and eggs	1 cup (245 g)	1.13	47%	0.46	152
46	Game meat, goat (cooked, roasted)	Meat and poultry	3 oz (85 g)	1.01	42%	1.19	122
47	Pork, ground (72% lean / 28% fat, cooked, crumbles)	Meat and poultry	3 oz (85 g)	0.99	41%	1.17	334
48	Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	0.95	40%	0.39	80
49	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes	1 cup (243 g)	0.95	40%	0.39	107
50	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Legumes	1 cup (243 g)	0.9	38%	0.37	73
51	Milk, low sodium (fluid)	Dairy and eggs	1 cup (244 g)	0.88	37%	0.36	149
52	Cheese, swiss	Dairy and eggs	1 oz (28 g)	0.86	36%	3.02	111
53	Chicken, canned (no broth)	Meat and poultry	3 oz (85 g)	0.85	35%	1	157
54	Corn pudding, home prepared	Vegetables	1 cup (250 g)	0.78	32%	0.31	328
55	Cheese, gjetost	Dairy and eggs	1 oz (28 g)	0.69	29%	2.42	132
56	Cheese, mozzarella (whole milk)	Dairy and eggs	1 oz (28 g)	0.65	27%	2.28	85
57	Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.65	27%	0.76	132
58	Cheese, mexican (queso cotija)	Dairy and eggs	1 oz (28 g)	0.64	27%	2.26	104
59	Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only)	Meat and poultry	3 oz (85 g)	0.64	27%	0.75	217
60	Pheasant, cooked (total edible)	Meat and poultry	3 oz (85 g)	0.61	26%	0.72	203
61	Chicken, broilers or fryers (rotisserie, original seasoning, back, meat only, cooked)	Meat and poultry	3 oz (85 g)	0.6	25%	0.71	174
62	Cheese, tilsit	Dairy and eggs	1 oz (28 g)	0.59	25%	2.1	96
63	Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.59	24%	0.69	134
64	Soymilk (all flavors), nonfat (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	0.56	23%	0.23	68
65	Egg, whole (cooked, hard-boiled)	Dairy and eggs	1 large (50 g)	0.56	23%	1.11	78
66	Spinach souffle	Vegetables	1 cup (136 g)	0.54	23%	0.4	234
67	Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.52	22%	0.61	138
68	Cheese, white (queso blanco)	Dairy and eggs	1 oz (28 g)	0.5	21%	1.75	88
69	Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised)	Meat and poultry	3 oz (85 g)	0.49	20%	0.58	133
70	Chicken, ground (crumbles, cooked, pan-browned)	Meat and poultry	3 oz crumbled (85 g)	0.43	18%	0.51	161
71	Goose, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.42	17%	0.49	202
72	Chicken, broilers or fryers (thigh, meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.37	16%	0.44	197
73	Chicken, broilers or fryers (dark meat, thigh, meat and skin, cooked, braised)	Meat and poultry	3 oz (85 g)	0.36	15%	0.43	195
74	Dove, cooked	Meat and poultry	3 oz (85 g)	0.35	14%	0.41	181
75	Duck, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.34	14%	0.4	171
76	Chicken, broilers or fryers (leg, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.33	14%	0.39	148
77	Egg, yolk (raw, fresh)	Dairy and eggs	1 large (17 g)	0.33	14%	1.95	55
78	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	0.31	13%	0.36	193
79	Turkey breast, pre-basted (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.27	11%	0.32	107
80	Chicken patty, frozen (cooked)	Meat and poultry	3 oz (85 g)	0.25	10%	0.29	244
81	Turkey thigh, pre-basted (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.2	8.5%	0.24	133
82	Turkey and gravy, frozen	Meat and poultry	3 oz (85 g)	0.2	8.5%	0.24	57
83	Tempeh	Legumes	1 cup (166 g)	0.13	5.5%	0.08	319
84	Potato pancakes	Vegetables	1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (37 g)	0.11	4.5%	0.29	99
85	Mushrooms, brown (italian, or crimini, raw)	Vegetables	1 cup whole (87 g)	0.09	3.6%	0.1	19
86	Dulce de Leche	Dairy and eggs	1 tbsp (19 g)	0.06	2.5%	0.31	60
87	Mushrooms, portabella (exposed to ultraviolet light, raw)	Vegetables	1 cup diced (86 g)	0.04	1.8%	0.05	19
88	Egg, white (raw, fresh)	Dairy and eggs	1 large (33 g)	0.03	1.2%	0.09	17
89	Mushrooms, white (raw)	Vegetables	1 cup, pieces or slices (70 g)	0.03	1.2%	0.04	15
90	Butter, without salt	Dairy and eggs	1 tbsp (14 g)	0.02	1%	0.17	102
91	Cream, sour (cultured)	Dairy and eggs	1 tbsp (12 g)	0.01	0.3%	0.06	24

Vitamin B12 by food group

The best vitamin B12 sources within each group. Each heading opens the full group list.

Fish and seafood high in vitamin B12 (14)

Mollusks, clam (mixed species, cooked, moist heat) · 84.06 µg per 3 oz
Mollusks, oyster (Pacific, cooked, moist heat) · 24.48 µg per 3 oz
Mollusks, mussel (blue, cooked, moist heat) · 20.4 µg per 3 oz
Fish, mackerel (Atlantic, cooked, dry heat) · 16.15 µg per 3 oz
Crustaceans, crab (alaska king, cooked, moist heat) · 9.78 µg per 3 oz
Fish, tuna (fresh, bluefin, cooked, dry heat) · 9.25 µg per 3 oz

Meat and poultry high in vitamin B12 (48)

Beef, variety meats and by-products (liver, cooked, pan-fried) · 70.66 µg per 3 oz
Turkey, all classes (liver, cooked, simmered) · 23.95 µg per 3 oz
Lamb, New Zealand (imported, testes, cooked, soaked and fried) · 7.55 µg per 3 oz
Beef, plate steak (boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled) · 6.95 µg per 3 oz
Game meat, rabbit (wild, cooked, stewed) · 5.53 µg per 3 oz
Beef, chuck (shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled) · 5.25 µg per 3 oz

Dairy and eggs high in vitamin B12 (17)

Yogurt, plain (skim milk) · 1.49 µg per 1 cup (8 fl oz)
Milk, whole (3.25% milkfat, with added vitamin D) · 1.32 µg per 1 cup
Yogurt, Greek (plain, nonfat) · 1.19 µg per 1 container
Milk, buttermilk (fluid, whole) · 1.13 µg per 1 cup
Milk, low sodium (fluid) · 0.88 µg per 1 cup
Cheese, swiss · 0.86 µg per 1 oz

Vitamin B12 in specific foods

Vitamin B12 in salmon

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for vitamin B12 is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in vitamin B12?

Among whole foods in the USDA database, Mollusks, clam (mixed species, cooked, moist heat) has the most vitamin B12 per serving: 84.06 µg per 3 oz (3,502% of the Daily Value). Per 100 g it contains 98.89 µg.

How much vitamin B12 do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 2.4 µg of vitamin B12 for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in vitamin B12?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 69 of the 91 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.