|
Food Sources of Vitamin B12 |
|||
|
Food |
Serving Size |
Vitamin B12 Micrograms |
Percent Daily Value (DV) |
|
Tuna fish, bluefin, raw or cooked |
75 g (2½ oz) |
8.2–9.3 |
137–155 |
|
Clams, cooked |
75 g (2½ oz) |
74.2 |
1,237 |
|
Mussels, cooked |
75 g (2½ oz) |
25 |
417 |
|
Oysters, cooked |
75 g (2½ oz) |
18.2 |
303 |
|
Mackerel (king, Atlantic), cooked |
75 g (2½ oz) |
14 |
233 |
|
Roe, raw |
75 g (2½ oz) |
9 |
150 |
|
Crab, Alaska king, cooked |
75 g (2½ oz) |
8.6 |
143 |
|
Herring, cooked or kippered |
250 mL (1 cup) |
7.2 |
120 |
|
Sardines, canned in oil or tomato sauce |
75 g (2½ oz) |
6.8 |
113 |
|
Caviar (black, red) |
75 g (2½ oz) |
6 |
100 |
|
Breakfast cereal, fortified with 100% of the DV for vitamin B12 |
1 serving |
6 |
100 |
|
Trout, cooked |
75 g (2½ oz) |
5 |
83 |
|
Salmon, red/sockeye, cooked |
75 g (2½ oz) |
4 |
67 |
|
Salmon, pink/humpback, with bones, canned |
75 g (2½ oz) |
3.7 |
62 |
|
Fish, tuna fish, light, canned in oil, drained solids |
1.0 cup |
3.21 |
54 |
|
Salmon, red/sockeye, cooked |
75 g (2½ oz) |
2.3 |
38 |
|
Salmon, Atlantic, wild, cooked |
75 g (2½ oz) |
2.3 |
38 |
|
Tuna fish, light, canned in water |
75 g (2½ oz) |
2.2 |
37 |
|
Soy burger |
75 g (2½ oz) |
1.8 |
30 |
|
Almond, oat, or rice milk beverage, fortified |
250 mL (1 cup) |
1 |
17 |
|
Red Star T6635+ Yeast (Vegetarian Support Formula) |
2 grams |
1 |
17 |
|
Breakfast cereals, fortified with 25% of the DV for vitamin B12 |
1 serving |
1 |
17 |
|
Egg, cooked, hard-boiled |
1 large |
0.6 |
10 |
|
Sources: https://ndb.nal.usda.gov/ http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064928.htm http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174857 http://www.ncbi.nlm.nih.gov/pubmed/24724766 https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B12.aspx http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174857/ http://www.ncbi.nlm.nih.gov/pubmed/24724766 |
|||