Dairy and eggs high in vitamin B12 (per serving)
17 dairy and eggs ranked by vitamin B12 per common serving, from USDA FoodData Central. Yogurt leads with 1.49 µg per 1 cup (8 fl oz) (62% of the Daily Value), followed by Milk (1.32 µg) and Yogurt, Greek (1.19 µg).
Top 10 at a glance
Top 10 dairy and eggs highest in vitamin B12
- Yogurt, plain (skim milk)1 cup (8 fl oz) (245 g) · 137 kcal1.49 µg62% DV
- Milk, whole (3.25% milkfat, with added vitamin D)1 cup (244 g) · 149 kcal1.32 µg55% DV
- Yogurt, Greek (plain, nonfat)1 container (170 g) · 100 kcal1.19 µg50% DV
- Milk, buttermilk (fluid, whole)1 cup (245 g) · 152 kcal1.13 µg47% DV
- Milk, low sodium (fluid)1 cup (244 g) · 149 kcal0.88 µg37% DV
- Cheese, swiss1 oz (28 g) · 111 kcal0.86 µg36% DV
- Cheese, gjetost1 oz (28 g) · 132 kcal0.69 µg29% DV
- Cheese, mozzarella (whole milk)1 oz (28 g) · 85 kcal0.65 µg27% DV
- Cheese, mexican (queso cotija)1 oz (28 g) · 104 kcal0.64 µg27% DV
- Cheese, tilsit1 oz (28 g) · 96 kcal0.59 µg25% DV
All 17 dairy and eggs 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 | Serving | Vitamin B12 (µg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Yogurt, plain (skim milk) | 1 cup (8 fl oz) (245 g) | 1.49 | 0.61 | 137 | |
| 2 | Milk, whole (3.25% milkfat, with added vitamin D) | 1 cup (244 g) | 1.32 | 0.54 | 149 | |
| 3 | Yogurt, Greek (plain, nonfat) | 1 container (170 g) | 1.19 | 0.7 | 100 | |
| 4 | Milk, buttermilk (fluid, whole) | 1 cup (245 g) | 1.13 | 0.46 | 152 | |
| 5 | Milk, low sodium (fluid) | 1 cup (244 g) | 0.88 | 0.36 | 149 | |
| 6 | Cheese, swiss | 1 oz (28 g) | 0.86 | 3.02 | 111 | |
| 7 | Cheese, gjetost | 1 oz (28 g) | 0.69 | 2.42 | 132 | |
| 8 | Cheese, mozzarella (whole milk) | 1 oz (28 g) | 0.65 | 2.28 | 85 | |
| 9 | Cheese, mexican (queso cotija) | 1 oz (28 g) | 0.64 | 2.26 | 104 | |
| 10 | Cheese, tilsit | 1 oz (28 g) | 0.59 | 2.1 | 96 | |
| 11 | Egg, whole (cooked, hard-boiled) | 1 large (50 g) | 0.56 | 1.11 | 78 | |
| 12 | Cheese, white (queso blanco) | 1 oz (28 g) | 0.5 | 1.75 | 88 | |
| 13 | Egg, yolk (raw, fresh) | 1 large (17 g) | 0.33 | 1.95 | 55 | |
| 14 | Dulce de Leche | 1 tbsp (19 g) | 0.06 | 0.31 | 60 | |
| 15 | Egg, white (raw, fresh) | 1 large (33 g) | 0.03 | 0.09 | 17 | |
| 16 | Butter, without salt | 1 tbsp (14 g) | 0.02 | 0.17 | 102 | |
| 17 | Cream, sour (cultured) | 1 tbsp (12 g) | 0.01 | 0.06 | 24 |
Vitamin B12 in specific foods
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 dairy and eggs in the USDA database, Yogurt, plain (skim milk) has the most vitamin B12 per serving: 1.49 µg per 1 cup (8 fl oz) (62% of the Daily Value). Per 100 g it contains 0.61 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. 12 of the 17 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in Vitamin C
- Foods high in Vitamin D
- Foods high in Vitamin A
- Foods high in Vitamin E
- Foods high in Vitamin K
- Foods high in Vitamin B6
- All foods high in vitamin B12
- Fish and seafood high in vitamin B12
- Meat and poultry high in vitamin B12
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.