Vitamin B12 Foods List: Foods to Eat & Avoid for Vitamin B12 Deficiency

List Of  Vitamin B12 Foods For Non-Vegetarians

While this essential nutrient is found in various foods, non-vegetarian sources take the lead in providing ample amounts of this vitamin and hence are the best sources of vitamin b12.

• Organ meat: Animal organ meats are densely packed with nutrients. For instance, a 100-gram of lamb liver ⁶ provides 3,571% of the daily value (DV) vitamin B12 requirement of the body. 

• Tuna: A great source of various nutrients, a 100-gram serving of tuna contains about 453% of the DV for B12. The same serving also provides a sufficient quantity of protein, phosphorus, selenium, Vit A, and Vit B3. Hence, it is one of the best among the foods high in vitamin B12.

• Clams: Clams, a mollusk, contain high levels of B12. Twenty small clams ⁷ (about 200 grams) can yield more than 7,000% of the DV. Clams are also a rich source of antioxidants. Even the broth of boiled clams has a high content of B12. Hence, clams are a food that is rich in vitamin B12.

• Trout: The rainbow trout is one of the healthiest fish and a great source of protein, healthy fats, and B vitamins. A 100-gram trout filet ⁸ offers almost 312% of the DV for vitamin B12.

• Sardines: Sardines contain a good amount of almost all essential nutrients. A 150-gram dish of sardines ⁹ provides about 554% of the DV for B12. Sardines are also an important source of omega-3 fatty acids which decrease inflammation and improve heart health.

• Salmon: A storehouse of omega-3 fatty acids and B vitamins, a half filet of cooked salmon ¹⁰ (about 180 grams) provides 208% of the DV for B12.

• Eggs: Eggs are an excellent source of protein and B vitamins, including B2 and B12. Two large eggs ¹¹ (approximately 100 grams) provide about 46% of the DV for B12.

• Chicken breast: It is a rich source of vitamin B12. It is also lean and low in fat, so you can make it a regular part of your diet.

Fruits & Vegetables With Vitamin B12

While vegetables are nutrient-dense and extremely healthy, most of them don’t contain vitamin B12 or only contain trace amounts that are not sufficient for the body. Hence, dietary sources of vitamin B12 for vegetarians should go beyond vegetables.

Some people believe that greens like spirulina, barley grass, raw foods, and seaweed have enough vitamin B12 for vegetables. However, the bioavailability of vitamin B12 ¹² in these foods is very low.

As in the case of vegetables, most fruits don’t contain vitamin B12. Even if a fruit with vitamin B12 exists, it’s likely to only be present in trace amounts. So, unless you find any vitamin B12-enriched fruits, it’s best to consume other B12 sources or use supplements.

Are Dried Fruits And Nuts a Good Source Of Vitamin B12?

Vitamin B12-rich dry fruits and nuts don’t exist. Dried fruits and nuts typically only have minimal amounts of B12. Like in the case of vitamin B12, which is present in fortified vegan sources, the supplement is synthetic and is vegan-friendly ¹³

B12 supplements come in many forms — you can chew, swallow, or drink them. You can also place them under your tongue. Injections of vitamin B12 are available as well.

Best Vitamin B12-rich Beverages

• Non-dairy products: Fortified soy, almond, and rice milk are great vitamin B12 drinks. They’re also a good choice for people with dairy intolerance. One cup of soy milk ⁴ (240 ml) contains about 86% of the DV for B12.

• Low-fat dairy: Milk and dairy products, especially cheese and yoghurt, are excellent sources of several minerals and vitamins, including vitamin B12. In fact, a whole cup of dairy milk ⁵ contains about 46% of the DV for vitamin B12.

• Fortified fruit juice: While fruits don’t typically contain B12, manufacturers of certain brands fortify these juices with nutritional yeast.