MicroNutritiousPrecision Food & Nutrient Analytics

Highest Vitamin B12 Foods

Foods ranked by vitamin B12 per 100 g from USDA FoodData Central.

Vitamin B12 is essential for nerve function, DNA synthesis, and red blood cell formation. It occurs naturally only in animal products, so vegans and, to a lesser extent, vegetarians are advised to use fortified foods or supplements — older adults are also at higher risk of deficiency because stomach acid, needed to absorb B12 from food, tends to decline with age.

This is general nutrition information, not medical advice — talk to a healthcare provider about what's right for you.

FoodVitamin B12 per 100 g
Mollusks, clam, mixed species, cooked, moist heat98.9 µg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled96 µg
Lamb, variety meats and by-products, liver, raw90 µg
Lamb, variety meats and by-products, liver, cooked, pan-fried85.7 µg
Veal, variety meats and by-products, liver, cooked, braised84.6 µg
Beef, New Zealand, imported, variety meats and by-products, liver, raw84.5 µg
Beef, variety meats and by-products, liver, cooked, pan-fried83.1 µg
Lamb, variety meats and by-products, kidneys, cooked, braised78.9 µg
Lamb, variety meats and by-products, liver, cooked, braised76.5 µg
Veal, variety meats and by-products, liver, cooked, pan-fried72.5 µg
Beef, variety meats and by-products, liver, cooked, braised70.6 µg
Veal, variety meats and by-products, liver, raw59.8 µg
Beef, variety meats and by-products, liver, raw59.3 µg
Lamb, New Zealand, imported, liver, raw59 µg
Lamb, New Zealand, imported, liver, cooked, soaked and fried57.5 µg
Lamb, New Zealand, imported, kidney, cooked, soaked and fried55.6 µg
Duck, domesticated, liver, raw54 µg
Goose, liver, raw54 µg
Lamb, variety meats and by-products, kidneys, raw52.4 µg
Lamb, New Zealand, imported, kidney, raw50.4 µg
Mollusks, clam, mixed species, cooked, breaded and fried40.3 µg
Veal, variety meats and by-products, kidneys, cooked, braised36.9 µg
Mollusks, octopus, common, cooked, moist heat36 µg
Mollusks, oyster, Pacific, cooked, moist heat28.8 µg
Turkey, all classes, liver, cooked, simmered28.2 µg
Veal, variety meats and by-products, kidneys, raw28.2 µg
Beef, New Zealand, imported, variety meats and by-products, kidney, raw27.7 µg
Beef, variety meats and by-products, kidneys, raw27.5 µg
Pork, fresh, variety meats and by-products, liver, raw26 µg
Beef, variety meats and by-products, kidneys, cooked, simmered24.9 µg
Mollusks, oyster, eastern, farmed, cooked, dry heat24.3 µg
Lamb, variety meats and by-products, brain, cooked, pan-fried24.1 µg
Mollusks, mussel, blue, cooked, moist heat24 µg
Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled21.4 µg
Veal, variety meats and by-products, brain, cooked, pan-fried21.3 µg
Chicken, liver, all classes, cooked, pan-fried21.1 µg
Fish, caviar, black and red, granular20 µg
Mollusks, octopus, common, raw20 µg
Turkey, all classes, liver, raw19.7 µg
Mollusks, oyster, eastern, canned19.1 µg
Fish, mackerel, Atlantic, cooked, dry heat19 µg
Fish, herring, Atlantic, kippered18.7 µg
Pork, fresh, variety meats and by-products, liver, cooked, braised18.7 µg
Mollusks, clam, mixed species, canned, drained solids18.6 µg
Mollusks, whelk, unspecified, cooked, moist heat18.1 µg
Fish, mackerel, king, cooked, dry heat18 µg
Mollusks, oyster, eastern, wild, cooked, moist heat17.5 µg
Veal, variety meats and by-products, pancreas, cooked, braised17.3 µg
Pork, fresh, variety meats and by-products, pancreas, cooked, braised17.1 µg
Chicken, liver, all classes, cooked, simmered16.8 µg
Beef, variety meats and by-products, pancreas, cooked, braised16.6 µg
Chicken, liver, all classes, raw16.6 µg
Pork, fresh, variety meats and by-products, pancreas, raw16.4 µg
Mollusks, oyster, eastern, farmed, raw16.2 µg
Mollusks, oyster, Pacific, raw16 µg
Turkey, whole, giblets, cooked, simmered15.9 µg
Fish, mackerel, king, raw15.6 µg
Mollusks, oyster, eastern, cooked, breaded and fried15.6 µg
Beef, variety meats and by-products, brain, cooked, pan-fried15.2 µg
Veal, variety meats and by-products, heart, cooked, braised14.5 µg
Beef, variety meats and by-products, pancreas, raw14 µg
Turkey, all classes, heart, cooked, simmered13.9 µg
Veal, variety meats and by-products, heart, raw13.8 µg
Fish, herring, Atlantic, raw13.7 µg
Veal, variety meats and by-products, pancreas, raw13.4 µg
Chicken, broilers or fryers, giblets, cooked, fried13.3 µg
Turkey, all classes, heart, raw13.3 µg
Fish, herring, Atlantic, cooked, dry heat13.1 µg
Turkey, whole, giblets, raw13.1 µg
Chicken, capons, giblets, raw13 µg
Mollusks, oyster, eastern, wild, cooked, dry heat12.9 µg
Anchovies, canned in olive oil, with salt, drained12.6 µg
Veal, variety meats and by-products, brain, raw12.2 µg
Fish, mackerel, salted12 µg
Mollusks, mussel, blue, raw12 µg
Crustaceans, crab, alaska king, cooked, moist heat11.5 µg
Fish, roe, mixed species, cooked, dry heat11.5 µg
Chicken, broilers or fryers, giblets, raw11.4 µg
Lamb, variety meats and by-products, brain, raw11.3 µg
Mollusks, clam, mixed species, raw11.3 µg
Lamb, variety meats and by-products, heart, cooked, braised11.2 µg
Fish, tuna, fresh, bluefin, cooked, dry heat10.9 µg
Beef, New Zealand, imported, variety meats and by-products, heart, raw10.8 µg
Beef, variety meats and by-products, heart, cooked, simmered10.8 µg
Chicken, stewing, giblets, raw10.8 µg
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt10.8 µg
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D10.8 µg
Margarine-like, vegetable oil spread, 60% fat, tub, with salt10.8 µg
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D10.8 µg
Egg, whole, dried, stabilized, glucose reduced10.5 µg
Crustaceans, crab, dungeness, cooked, moist heat10.4 µg
Crustaceans, crab, queen, cooked, moist heat10.4 µg
Lamb, variety meats and by-products, heart, raw10.2 µg
Beef, variety meats and by-products, brain, cooked, simmered10.1 µg
Fish, cod, Atlantic, dried and salted10 µg
Fish, herring, Pacific, raw10 µg
Fish, roe, mixed species, raw10 µg
Lamb, New Zealand, imported, brains, raw10 µg
Lamb, New Zealand, imported, testes, raw9.9 µg
Veal, variety meats and by-products, brain, cooked, braised9.7 µg