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Vitamin B12 is found in fortified foods (such as breakfast cereals) and in foods from animal sources, such as red meat, poultry, fish, eggs and dairy products. Vegetarians and vegans who don't consume these foods are at increased risk for vitamin B12 deficiency.
The following foods are good sources of vitamin B12:
- Alaskan king crab
- Wild salmon
- Soy milk
- Nonfat yogurt
- Yellowfin tuna
- Turkey breast
Some foods that are rich vitamin B12 include:
- Clams, canned (3 ounces) 84 mcg
- Liver, calf's, pan fried (3 ounces) 70 mcg
- Oysters, raw (6 medium) 16 mcg
- Salmon, canned (3 ounces) 4 mcg
- Tuna, light, canned in water (3 ounces) 2.5 mcg
- Nutritional yeast (2 teaspoons) 2.5 mcg
- Ground beef, 85% lean (3 ounces) 2 mcg
- Lamb, loin chop (3 ounces) 2 mcg
- Yogurt, plain, low fat (8 ounces) 1.3 mcg
- Cottage cheese, 2% milk fat (1/2 cup) 0.8 mcg
Vitamin B12 is very important in pregnancy. It can be found in fish, chicken, turkey and eggs. Many of today’s cereals may be fortified with the B vitamins as well as iron. The average pregnant woman needs about 400 mcg of B12 daily. If you are concerned you may not be getting enough B12 in your diet be sure to take your daily prenatal vitamins.
Vitamin B12 is predominantly found in foods of animal origin such as chicken, beef, fish, milk and eggs.
Here are selected food sources of vitamin B12 from the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference:
- Clams, breaded and fried, 3 ounces
- Trout, rainbow, wild, cooked, 3 ounces
- Trout, rainbow, farmed, cooked, 3 ounces
- Salmon, sockeye, cooked, 3 ounces
- Haddock, cooked, 3 ounces
- Yogurt, plain, 1 cup
- Beef, top sirloin, broiled, 3 ounces
- Cheeseburger, double patty with bun
- Breakfast cereal, fortified with 100% of the Daily Value (DV), 1 serving
- Breakfast cereal, fortified with 25% of the DV, 1 serving
Nutritionist Kate Geagan explains which foods are good sources of vitamin B12. Watch Kate Geagan's video for tips on going green, healthy eating and family nutrition.
This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.