by | Best Food Sources of Vitamin B12 | ||
|---|---|---|
| Source | Attending | Vitamin B12 (mcg per serving) |
| Clams | 3 ounces (oz) | 84.1 |
| Seaweed | 100 grams (g) | 30 to 60 |
| Oysters | 3 oz | 24.5 |
| Nutritional Yeast | 3 spoons (tbsp) | 24 |
| Mussels | 3 oz | 20.4 |
| crab | 3 oz | 7.6 |
| sardines | 3 oz | 7.6 |
| Trout | 3 oz | 5.4 |
| Salmon | 3 oz | 3.8 |
| tuna | 3 oz | 1.8 |
| Caddo | 3 oz | 1.8 |
| Beef | 3 oz | 1.6 |
| Milk | 1 cup | 1.5 |
| Yogurt | 7 oz | 1 |
| Fortified Breakfast Cereal | 1 serving | 0.6 |
| Eggs | 1 egg | 0.6 |
| chicken | 1 cup | 0.4 |
| Turkey | 3 oz | 0.3 |
Vitamin B12: 84.1 mcg in 3 ounces of cooked clams (3,504% of your DV)
Not only do clams have the highest concentration of vitamin B12 of any food, but they are also packed with potassium. About 3 ounces of clams contain 534 milligrams (mg) of potassium.
Clams are delicious in pasta dishes or stews, like Cioppino or clam chowder Manhattan. Steam them until the shells crack open, or boil for about five minutes after opening the shells.
Vitamin B12: 30 to 60 mcg in 100 g of dried purple plum (1,250% to 2,500% of your DV)
Seaweed can be a rich source of vitamin B12, depending on the type you eat. There is as much as 60 mcg in 100 g of dried purple layer.
Seaweed also packs plenty of iodine, a mineral essential for thyroid function. Your thyroid is a butterfly-shaped gland in the middle of your neck that makes hormones. These hormones support breathing, digestion, heart rate, mood, and more.
Vitamin B12: 24.5 mcg in 3 ounces of cooked oysters (1,020% of your DV)
Oysters have more zinc than any other food—32 mg in six raw oysters, which is 400% of the recommended dietary allowance (RDA) for the nutrient. The essential mineral supports your immune system, wound healing, and body development.
Oysters make a good appetizer. You can also enjoy them in a seafood stew during colder periods.
Vitamin B12: 24 mcg in 3 tbsp of nutritional yeast (1,000% of your DV)
Nutritional yeast – a condiment with a nutty, cheesy flavor – is a great vegan source of other B vitamins, including vitamins B1, B2, B3 and folate. The condiment can also help with your protein intake: One contains 9 g of protein.
You can sprinkle nutritional yeast on roasted popcorn, kale chips, or pasta dishes. Add it to entrees in a cheese sauce, use it as a bread replacement, or make salad dressings with it.
Vitamin B12: 20.4 mcg in 3 ounces of cooked mussels (850% of your DV)
Mussels are a good source of nutrients as well as B12. Mussels contain protein, potassium, vitamin C, and omega-3 fatty acids.
You can prepare and eat mussels in the same way as oysters. They can be a great snack before an entree or added to a stew.
Vitamin B12: 7.6 mcg in 3 oz (316% of your DV)
Crab meat contains vitamins A, B, and C, as well as magnesium. Like oysters, it contains zinc—3 ounces contains 3.01 mg.
Prepare crab cakes as an appetizer, or add crab meat to seafood chowder. You can also mix crab meat into your salad.
Vitamin B12: 7.6 mcg in 3 oz (316% of your DV)
You might be surprised to learn that these little fish are packed with calcium – 3 ounces has the same amount as 8 ounces of milk. Sardines also contain vitamin D and omega-3 fatty acids.
“Sardines in marinara sauce are great over spaghetti squash,” said Cynthia Sass, MPH, RD, contributing nutrition editor. Health. Throw in any vegetables you have left in the fridge. Be sure to rinse them before cooking to get rid of excess salt if you buy sardines canned in oil.
Vitamin B12: 5.4 mcg in 3 ounces of wild rainbow trout (225% of your DV)
Fatty fish such as trout are excellent sources of vitamin D and omega-3 fatty acids. Both nutrients promote brain function and fight inflammation.
“Grilled trout is great with a little extra virgin olive oil,” said Sass. “Serve it alongside garlic-sautéed spinach and a baked sweet potato.”
Vitamin B12: 3.8 mcg in 3 ounces of cooked sockeye salmon (158% of your DV)
Salmon has many of the same nutrients as trout. It is a rich source of protein, vitamin D, and heart-healthy omega-3 fatty acids.
Bake it in the oven or grill it instead of eating it fried, dried or salted to reap the many health benefits of salmon. “I love grilled salmon over a salad with avocado and chickpeas,” said Sass.
Vitamin B12: 1.8 mcg in 3 ounces of light, canned tuna (75% of your DV)
Tuna is loaded with vitamin D—a 3-ounce serving contains about 150 international units (IUs). Like salmon and trout, it is also a rich source of omega-3 fatty acids.
Sass suggested looking for light tuna in water if you buy it canned. You can also make a healthier tuna salad without using mayo. “Mix canned tuna with Dijon mustard, balsamic vinegar, lemon juice, and Italian herb seasoning to make a chilled tuna salad,” Sass said.
Vitamin B12: 1.8 mcg in 3 ounces of cooked shallots (75% of your DV)
Haddock has less omega-3 fatty acids than oily fish such as salmon. This type of fish is still a good source of low-fat protein.
Bake a haddock in the oven with simple seasonings like lemon and fresh herbs. Grill the fillets and serve them on a bun for a healthier alternative to a burger.
Vitamin B12: 1.6 mcg in 3 ounces of broiled top sirloin (66% of your DV)
Beef is another great source of zinc, containing 7 mg in 3 oz. It’s also packed with protein and the B vitamin riboflavin, which is thought to help ease the symptoms of premenstrual syndrome (PMS).
“Keep it slim,” said Sass. “Combine beef with vegetables, whole grains, and good fats, such as a ginger stir fry with beef over brown rice.” Remember to enjoy beef in moderation. Red meat is high in cholesterol, and eating too much can increase your risk of heart disease.
Vitamin B12: 1.5 mcg in 1 cup of low-fat milk (62% of your DV)
Milk is a good source of calcium, vitamin D, and potassium. It also offers potential benefits, such as reduced heart disease and diabetes risk and lowered blood pressure.
“There are many healthy ways to incorporate milk into your diet,” said Sass. “Try making a smoothie with milk, frozen fruit, almond butter, ginger, and cinnamon.”
Vitamin B12: 1 mcg in 7 ounces of low-fat Greek yogurt (41% of your DV)
Yoghurt is an excellent source of calcium, magnesium and protein. Thanks to its abundance of beneficial probiotics, yogurt is also a great digestive aid. It balances gut bacteria and eases IBS symptoms.
Sass suggested opting for fat-free or low-fat varieties of organic yogurt. “It’s great whipped into smoothies or mixed with oats, fruit, nuts, and herbs, like fresh mint,” said Sass.
Vitamin B12: 0.6 mcg in one serving of breakfast cereal fortified with 25% of the daily value of vitamin B12 (25% of your DV)
Fortified breakfast cereals can be a helpful option for people who do not eat animal products, such as vegetarians or vegans. Most sources of vitamin B12 are animal foods, making it difficult to meet your DV.
Choose a breakfast cereal that is also whole grain. Whole grains are a rich source of fiber, a carbohydrate that supports digestive health.
Vitamin B12: 0.6 mcg in one large hard-boiled egg (25% of your DV)
Eggs are a great source of protein and vitamin D. This vitamin is important to help your body absorb calcium and maintain strong bones.
You can prepare eggs in a variety of ways, including hard-boiled, soft-boiled, poached and scrambled. “I love an omelet with veggies and avocado paired with fresh fruit,” said Sass. Or eggs in a salad with chopped vegetables, pesto, and quinoa.”
Vitamin B12: 0.4 mcg in 1 cup of roasted chicken breast (16% of your DV)
Chicken provides protein, but it is specifically a lean protein source. Lean proteins have less saturated fat, which can increase cholesterol levels.
There are many healthy ways to eat chicken, whether you prefer to grill it, roast it, or bake it in the oven. You can also add chicken to salads and sandwiches.
Vitamin B12: 0.3 mcg in 3 ounces (12.5% of your DV)
One serving of lean turkey contains only half your RDA of selenium. Selenium is a trace mineral that strengthens immune function.
“An oven-roasted turkey breast is great on a garden salad with Brussels sprouts and fingerling potatoes,” said Sass. “Ground turkey can be very slow cooked in marinara sauce and served over spaghetti squash.” Opt for white turkey meat (like the breast) and skip the skin, which contains more saturated fat.
Vitamin B12 is also available in supplement form. The vitamin can be found in:
- B-complex supplements
- Multi-vitamin/multi-mineral supplements
- Supplements on his own
Dosages vary across supplements, but some may offer up to 1,000 mcg of the vitamin. Keep in mind that the body only absorbs so much of this amount.
Talk to a healthcare provider before taking vitamin B12 supplements. These supplements can interact with medications such as gastric acid inhibitors for digestive problems and metformin for diabetes. Any supplement can affect people differently, depending on the dose they take and how often they take it.
Alcohol can interfere with your body’s absorption of vitamin B12. Drinking too much—more than two drinks for men and more than one drink for women each day—may cause problems absorbing the vitamin.
Fruits and vegetables are healthy and nutritious for you, but they are not sources of vitamin B12. Animal sources and supplements are the main way to get vitamin B12.
Vitamin B12 deficiency may occur when you do not get enough vitamin B12 or your body cannot absorb the amount of vitamin you need. You can eat the following to increase B12 levels if the deficiency is not due to absorption problems alone:
- Dairy and eggs
- Fortified breakfast cereals
- Meat and shellfish
- Nutritional yeast
Foods for Vegetarians and Vegans
Mainly vegetarians and vegans eat plant-based foods, so they can be at risk of vitamin B12 deficiency. People following a vegetarian or vegan diet can get vitamin B12 from certain foods:
- Dairy: Lactic vegetarians or lacto-ovo vegetarians eat plant-based foods and choose all or some dairy products.
- Eggs: Lacto-ovo vegetarians follow a diet of plant-based foods, dairy and eggs.
- Solid foods: Vegetarians can get B12 from fortified cereals, and vegans can get it from fortified vegan milk substitutes.
- Nutritional yeast: Vegans and vegetarians can season various foods with this, which can help increase B12 intake and reduce B12 deficiency.
Vitamin B12 is one of the many nutrients that can help with various body functions and is found mainly in animal foods such as seafood, meat and milk. Other sources of B12 include nutritional yeast, fortified breakfast cereals, and supplements.
Consult a health care provider or registered dietitian if you have questions or concerns about your vitamin B12 intake and before taking any supplements. They will be able to guide you in adjusting your vitamin intake.
