Foods high in vitamin B12
USDA FoodData Central data, retrieved October 2026
Vitamin B12, also called cobalamin, is found naturally only in animal foods. Plant foods contain it only when it is added by fortification. The National Academies RDA for adults is 2.4 µg a day, which is a tiny amount, and a modest portion of the right food can cover it.
This list contains 44 foods from USDA FoodData Central with at least 0.48 µg of vitamin B12 per 100 g. Braised beef liver (70.6 µg), Red caviar (20 µg) and Baked mackerel (19 µg) head the ranking. Liver and clams are extreme outliers, far above the rest, so do not read a long gap between rows as a mistake; it is how these foods really are.
These are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Top of the list
At the top: Braised beef liver (70.6 µg), Red caviar (20 µg), Baked mackerel (19 µg), Cooked chicken liver (16.9 µg), Raw herring (13.7 µg) per 100 g. 44 of the 178 foods in our table meet the rule; the table below shows the first 30. Check the "State" column: dry grains and legumes are not equal by weight to cooked ones.
| # | ||||||||
|---|---|---|---|---|---|---|---|---|
| 1 | Braised beef liver | cooked | 70.6 µg | 2941% | 70.6 µg in 100 g | 191 kcal | 29.1 g | 6.54 mg |
| 2 | Red caviar | as eaten | 20 µg | 833% | 3.2 µg in 16 g | 264 kcal | 24.6 g | 11.9 mg |
| 3 | Baked mackerel | cooked | 19 µg | 792% | 19 µg in 100 g | 262 kcal | 23.9 g | 1.57 mg |
| 4 | Cooked chicken liver | cooked | 16.9 µg | 702% | 16.9 µg in 100 g | 167 kcal | 24.5 g | 11.6 mg |
| 5 | Raw herring | raw | 13.7 µg | 570% | 13.7 µg in 100 g | 158 kcal | 18 g | 1.1 mg |
| 6 | Canned sardines in oil | as eaten | 8.94 µg | 373% | 8.05 µg in 90 g | 208 kcal | 24.6 g | 2.92 mg |
| 7 | Canned pink salmon | as eaten | 4.95 µg | 206% | 4.21 µg in 85 g | 138 kcal | 23.1 g | 0.77 mg |
| 8 | Baked pink salmon | cooked | 4.73 µg | 197% | 5.68 µg in 120 g | 153 kcal | 24.6 g | 0.45 mg |
| 9 | Pickled herring | as eaten | 4.27 µg | 178% | 3.42 µg in 80 g | 262 kcal | 14.2 g | 1.22 mg |
| 10 | Baked trout | cooked | 4.11 µg | 171% | 4.93 µg in 120 g | 168 kcal | 23.8 g | 0.36 mg |
| 11 | Cooked pollock | cooked | 3.66 µg | 153% | 4.39 µg in 120 g | 111 kcal | 23.5 g | 0.56 mg |
| 12 | Raw salmon | raw | 3.23 µg | 135% | 4.85 µg in 150 g | 208 kcal | 20.4 g | 0.34 mg |
| 13 | Baked salmon | cooked | 2.8 µg | 117% | 3.36 µg in 120 g | 206 kcal | 22.1 g | 0.34 mg |
| 14 | Pan-cooked ground beef 80/20 | cooked | 2.79 µg | 116% | 2.79 µg in 100 g | 246 kcal | 24 g | 2.59 mg |
| 15 | Canned tuna in water | as eaten | 2.55 µg | 106% | 2.17 µg in 85 g | 86 kcal | 19.4 g | 1.63 mg |
| 16 | Cooked lamb | cooked | 2.55 µg | 106% | 2.55 µg in 100 g | 294 kcal | 24.5 g | 1.88 mg |
| 17 | Baked sturgeon | cooked | 2.5 µg | 104% | 3 µg in 120 g | 135 kcal | 20.7 g | 0.9 mg |
| 18 | Mozzarella | as eaten | 2.28 µg | 95% | 0.68 µg in 30 g | 299 kcal | 22.2 g | 0.44 mg |
| 19 | Raw ground beef 80/20 | raw | 2.14 µg | 89% | 2.14 µg in 100 g | 254 kcal | 17.2 g | 1.94 mg |
| 20 | Egg yolk | raw | 1.95 µg | 81% | 0.33 µg in 17 g | 322 kcal | 15.9 g | 2.73 mg |
| 21 | Boiled sausage (bologna) | as eaten | 1.82 µg | 76% | 0.91 µg in 50 g | 308 kcal | 15.2 g | 1.21 mg |
| 22 | Feta (brynza) | as eaten | 1.69 µg | 70% | 0.51 µg in 30 g | 265 kcal | 14.2 g | 0.65 mg |
| 23 | Boiled shrimp | cooked | 1.66 µg | 69% | 1.41 µg in 85 g | 119 kcal | 22.8 g | 0.32 mg |
| 24 | Crab sticks (surimi) | as eaten | 1.6 µg | 67% | 0.96 µg in 60 g | 99 kcal | 15.2 g | 0.26 mg |
| 25 | Quail egg | raw | 1.58 µg | 66% | 0.14 µg in 9 g | 158 kcal | 13.1 g | 3.65 mg |
| 26 | Baked carp | cooked | 1.47 µg | 61% | 1.76 µg in 120 g | 162 kcal | 22.9 g | 1.59 mg |
| 27 | Baked halibut | cooked | 1.27 µg | 53% | 1.52 µg in 120 g | 111 kcal | 22.5 g | 0.2 mg |
| 28 | Parmesan | as eaten | 1.2 µg | 50% | 0.12 µg in 10 g | 392 kcal | 35.8 g | 0.82 mg |
| 29 | Cooked bacon | cooked | 1.16 µg | 48% | 0.19 µg in 16 g | 548 kcal | 35.7 g | 1.49 mg |
| 30 | Hard-boiled egg | cooked | 1.11 µg | 46% | 0.56 µg in 50 g | 155 kcal | 12.6 g | 1.19 mg |
Values are per 100 g unless stated. Portion is a typical size. Column headers can be clicked to change the sort order.
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Calories from a photoHow to use this list
Because the daily need is so small, portion size is the key column here. A small piece of liver or a handful of clams can exceed a day's reference, while a slice of cheese or one egg contributes a smaller, useful share. Use the portion column to work out which everyday foods, such as fish, eggs, beef and yoghurt, fit into your week.
People who eat no animal foods rely on fortified products, such as some plant milks and cereals, or on supplements. If that describes your diet, ask a doctor or dietitian how to cover B12, since the right choice depends on the person. Check labels of fortified foods, because the amount differs between brands.
Method: where the data comes from
The list is built from our table of 178 foods based on USDA FoodData Central, SR Legacy (public domain, CC0). We retrieved the data on October 4, 2026. Values are per 100 g of the food in the state shown in the "State" column: a raw, cooked or dry food carries different amounts of water, so per-100 g figures are not comparable across states. If USDA reports no value for a nutrient, the food is left out of this list: "no data" is not zero.
A food makes the list with at least 0.48 µg (vitamin B12) per 100 g, which is 20% of the daily reference for the reference adult, 2.4 µg. We call 0.24 µg (10%) and up a good source.
The reference adult is the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), on a 2,000 kcal day. The "Portion" column shows the value in a typical portion of the food. This is general information for healthy adults, not medical advice; Mealyno does not replace a doctor or a dietitian.
Frequently asked questions
How much vitamin B12 do adults need?
The National Academies RDA for adults is 2.4 µg a day. That is a few millionths of a gram, so one serving of a rich food can cover the day. Needs differ in pregnancy and with age, and a doctor or dietitian can give a personal recommendation.
Do plant foods contain vitamin B12?
Not naturally. B12 is made by microorganisms and reaches us mainly through animal foods. Some plant products, like certain plant milks and breakfast cereals, are fortified, so the label is the place to check. Anyone eating a fully plant-based diet should ask a doctor or dietitian about B12.
Why are liver and clams so far above everything else?
Liver stores vitamin B12 in large amounts, and shellfish such as clams collect it from their environment. Per 100 g they exceed the daily reference several times. Because portions are small and such foods are eaten occasionally, the portion column gives a realistic view.
Is more vitamin B12 always better?
The reference value tells you what an adult needs, and a normal varied diet often reaches it without effort. If you wonder whether you need a supplement, discuss it with a doctor or dietitian rather than guessing from a food list.
Cite this data
You are welcome to cite this table and link to it. The USDA data is public domain (CC0); our selection, calculations and ordering are Mealyno's. Copy the link or the citation below.