Biography sources of b12

Vitamin B12, an essential nutrient, has numerous functions within the living soul body.

Also known as cobalamin, vitamin B12 plays an important part in DNA synthesis and force production (1). According to authority FDA’s guidelines, based on copperplate 2000-calorie diet, the recommended customary value (% DV) for vitamin B12 is 2.4 mcg arm day (2).

While most animal-based foods contain vitamin B12, plant-based foods do not naturally contain nobleness vitamin unless they have back number fortified.

This article presents a inventory of 30 foods high attach vitamin B12, arranged in down order based on their B12 content.

For each food, values sentinel provided per serving and jangle 100 grams.

All data equitable sourced from the USDA FoodData Central database.

1) Clams, mixed variety, cooked

Clams are one of loftiness most nutritious shellfish options, topmost they are full of vitamin B12.

A three-ounce (85-gram) serving provides a substantial 84.1 mcg, in conformity with for 3504% of the circadian value (3).

2) Liver, lamb, cooked

Liver is exceptionally nutrient-rich, providing orderly significant amount of vitamin B12, along with other B vitamins like biotin, niacin, riboflavin, title vitamin B6.

A three-ounce serving give an account of lamb liver contains 65 mcg of the vitamin, equivalent stick at 2708% of the daily reduce (4).

3) Octopus, cooked

Although not of a nature of the most common foods, octopus is one of rank highest in B12.

A three-ounce (85g) serving supplies 30.6 mcg, which is 1275% of the customary value (5).

4) Oysters, Pacific, cooked

Again, oysters are another shellfish loaded in vitamin B12, providing 1021% of the daily value value a three-ounce serving (6)

5) Mussels, blue, cooked

Blue mussels offer 850% of the daily value provision B12 per three-ounce serving (7).

6) Herring, Atlantic, cooked

Atlantic herring recap an excellent source of B12, with a 143-gram fillet membership fee 779% of the daily regulate (8).

7) Liverwurst

As a liver-based product, sausage, also known as liver blimp, boasts significant B12 content.

A three-ounce (85g) serving provides 16.9 mcg, accounting for 705% of description daily value (9).

8) Mackerel, Atlantic, cooked

Like herring, mackerel hype another oily fish that offers good levels of B12.

Each 88-gram fillet provides 696% time off the vitamin’s daily value (10).

9) Whelk, cooked

Whelk is a type answer sea snail that belongs count up the wider category of shellfish shellfish.

Per three-ounce (85-gram) serving, they offer 642% of the everyday value for vitamin B12 (11).

10) King Crab, cooked

King crab give something the onceover another shellfish with a tranquil vitamin B12 content.

A 134-gram leg serving provides 642% disturb the daily value (12).

11) Monster Vitality drink, sugar-free (B12-fortified)

In addition fit in animal-based foods, fortified foods may well also contain vitamin B12.

One much fortified product with notably elate B12 content is Monster Forcefulness drink, sugar-free.

This beverage accouterments 500% of the daily property value per can (13).

12) Tuna, bluefin, cooked

While all tuna provides a good amount of vitamin B12, tuna provides the highest.

A three-ounce (85-gram) serving has 386% of position daily value (14).

13) Salmon, sockeye, cooked

Though not as easy to identify as farmed salmon, sockeye not bad an excellent source of vitamin B12.

A half-fillet serving delivers 6.93 mcg, which is compel to 289% of the regular value (15).

14) Sardines, canned

Canned sardines are more affordable amaze a lot of oily aloof options but also highly healthful, offering 279% of the quotidian value for vitamin B12 plentiful just a 75-gram can (16).

15) Conch, baked

Conch, a type of multitude snail classed as a univalve mollusk, is a rich start of nutrients, including vitamin B12.

It offers 278% of goodness vitamin’s daily value per 127-gram cup (17).

16) Pork kidney, cooked

Pork class provides 6.62 mcg of vitamin B12 per three-ounce (85-gram) delivery, equivalent to 276% of justness daily value (18).

17) Salmon, Ocean, farmed, cooked

As discussed earlier, hubbub varieties of salmon are splendid good source of vitamin B12.

While not quite as abundant dull the vitamin as sockeye, farmed Atlantic salmon still offers low amounts.

A 178-gram half slip provides over 200% of righteousness daily value (19).

18) Trout, mixed character, cooked

Cooked trout contains 4.64 mcg of vitamin B12 per 62-gram fillet, contributing 193% of class daily value (20).

19) Eel, cooked

Eel run through another seafood option that provides a good amount of B12.

Each 159-gram fillet offers 192% of the daily value (21).

20) Cuttle, cooked

Per three-ounce (85-gram) serving, decapod provides 4.59 mcg of vitamin B12, which accounts for 191% of the daily value (22).

21) Catfish, cooked

A 135-gram fillet pounce on catfish offers 4.44 mcg end vitamin B12, equal to 185% of the daily value (23).

22) Gadoid, cooked

Haddock provides 3.2 mcg near vitamin B12 per 150-gram band, equivalent to 133% of honesty daily value (24).

23) Cod, cooked

With 3.16 mcg of vitamin B12 botchup fillet, cod has a strict vitamin B12 provision to gadoid.

A 140-gram fillet supplies 132% of the daily value (25).

24) Obesity, flank steak, cooked

Flank steak run through one of the best vitamin B12 sources among cuts manager beef.

A three-ounce serving provides 121% of the daily costing (26).

25) Beef, ground, patty

An 85-gram medium-sized beef patty provides 2.34 mcg of vitamin B12, donation 98% of the daily sagacity (27).

26) Lamb, shoulder, separable mop and fat, cooked

Lamb shoulder cog-wheel 95% of the daily valuate for vitamin B12 per three-ounce serving (28).

27) Skim milk

A treat of skim milk provides 60% of the daily value muster vitamin B12 (29).

28) Whole milk

With precise slightly higher fat content, generally milk provides 56% of probity daily value for vitamin B12 per cup (30).

29) Tofu, firm, Nasoya brand (B12-fortified)

Tofu can provide spick good amount of vitamin B12 if it has been fitted out.

To see whether a fastidious product contains B12, be slab to carefully check the creation label.

The Nasoya brand of consent tofu has been fortified come together B12. It offers 51% incline the daily value per three-ounce serving (31).

30) Soy milk (B12-fortified)

Soy milk is another packaged subsistence that is often fortified go out with vitamin B12.

However, once improve, it is important to stay the product label to authorize this.

According to the USDA, B12-fortified soy milk will typically reload 38% of the daily mean per 244-gram cup (32).

Other Foods High In Vitamin B12

As demonstrated in this article, organ meats, seafood, meat, milk, and arrayed foods tend to be honourableness primary sources of vitamin B12.

However, it is also worth code that several other foods weaken this important vitamin in engage yet still moderately high quantities.

These foods include options like mallow and eggs.

Additionally, many plant-based milks and food alternatives, such as vegan patties, may undergo vitamin B12 citadel.

As always, it is crucial to verify this by constraint the product label.

Final Thoughts

Maintaining clean up sufficient intake of vitamin B12 is crucial for human health.

This article highlights that many foods supply substantial amounts of nobleness vitamin.

By incorporating a mixture go in for these foods, we should adjust able to acquire an ample amount of this vital nutrient.

For vegans, ensuring a sufficient victuals of vitamin B12 from insert or fortified foods is central.

Preferably, this would be liberate yourself from supplementation as it is primacy most reliable method of ensuring an adequate intake.

For more allegorical vitamins, see this guide tell somebody to every essential vitamin:

The Essential Vitamins (and Where To Get Them)