Foods high in Vitamin B12

Vitamin B12 occurs naturally in animal foods; plant foods contain it only when fortified.

The Daily Value is 2.4 µg. The list ranks generic foods by Vitamin B12 per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.

#	Food	Per 100 g	% DV	Per serving
1	Mollusks, clam, mixed species, cooked, moist heat Finfish and Shellfish Products	98.9 µg	4,120%	84.1 µg 3 oz
2	Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled Beef Products	96 µg	4,000%	81.6 µg 3 oz
3	Lamb, variety meats and by-products, liver, raw Lamb, Veal, and Game Products	90.1 µg	3,752%	25.5 µg 1 oz
4	Lamb, variety meats and by-products, liver, cooked, pan-fried Lamb, Veal, and Game Products	85.7 µg	3,571%	276 µg 1 unit, cooked (yield from 1 lb raw meat)
5	Veal, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products	84.6 µg	3,525%	67.7 µg 1 slice
6	Beef, New Zealand, imported, variety meats and by-products, liver, raw Beef Products	84.5 µg	3,521%	95.5 µg 4 oz
7	Beef, variety meats and by-products, liver, cooked, pan-fried Beef Products	83.1 µg	3,464%	67.3 µg 1 slice
8	Liver, beef Liver and organ meats	82.5 µg	3,438%	16.5 µg 1 oz yields
9	Lamb, variety meats and by-products, kidneys, cooked, braised Lamb, Veal, and Game Products	78.9 µg	3,288%	201 µg 1 unit, cooked (yield from 1 lb raw meat)
10	Lamb, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products	76.5 µg	3,188%	257 µg 1 unit, cooked (yield from 1 lb raw meat)
11	Veal, variety meats and by-products, liver, cooked, pan-fried Lamb, Veal, and Game Products	72.5 µg	3,021%	48.6 µg 1 slice
12	Moose, liver, braised (Alaska Native) American Indian/Alaska Native Foods	71 µg	2,958%	n/a
13	Beef, variety meats and by-products, liver, cooked, braised Beef Products	70.6 µg	2,941%	48 µg 1 slice
14	Veal, variety meats and by-products, liver, raw Lamb, Veal, and Game Products	59.9 µg	2,494%	271 µg 1 lb
15	Beef, variety meats and by-products, liver, raw Beef Products	59.3 µg	2,471%	67 µg 4 oz
16	Lamb, New Zealand, imported, liver, raw Lamb, Veal, and Game Products	59 µg	2,458%	66.7 µg 4 oz
17	Lamb, New Zealand, imported, liver, cooked, soaked and fried Lamb, Veal, and Game Products	57.5 µg	2,396%	48.9 µg 3 oz
18	Fish, whitefish, eggs (Alaska Native) American Indian/Alaska Native Foods	56.4 µg	2,350%	n/a
19	Lamb, New Zealand, imported, kidney, cooked, soaked and fried Lamb, Veal, and Game Products	55.6 µg	2,315%	47.2 µg 3 oz
20	Goose, liver, raw Poultry Products	54 µg	2,250%	5.9 µg 1 unit (yield from 1 lb ready-to-cook goose)
21	Duck, domesticated, liver, raw Poultry Products	54 µg	2,250%	5.4 µg 1 unit (yield from 1 lb ready-to-cook duck)
22	Lamb, variety meats and by-products, kidneys, raw Lamb, Veal, and Game Products	52.4 µg	2,184%	14.9 µg 1 oz
23	Liver, beef or calves, and onions Meat mixed dishes	50.7 µg	2,113%	72.5 µg 1 slice with onions
24	Lamb, New Zealand, imported, kidney, raw Lamb, Veal, and Game Products	50.4 µg	2,099%	56.9 µg 4 oz
25	Mollusks, clam, mixed species, cooked, breaded and fried Finfish and Shellfish Products	40.3 µg	1,678%	34.2 µg 3 oz
26	Veal, variety meats and by-products, kidneys, cooked, braised Lamb, Veal, and Game Products	36.9 µg	1,538%	67.9 µg 1 unit, cooked (yield from 1 lb raw meat)
27	Mollusks, octopus, common, cooked, moist heat Finfish and Shellfish Products	36 µg	1,500%	30.6 µg 3 oz
28	Mollusks, oyster, Pacific, cooked, moist heat Finfish and Shellfish Products	28.8 µg	1,200%	7.2 µg 1 medium
29	Fish, salmon, chum, dried (Alaska Native) American Indian/Alaska Native Foods	28.6 µg	1,192%	n/a
30	Veal, variety meats and by-products, kidneys, raw Lamb, Veal, and Game Products	28.2 µg	1,175%	8 µg 1 oz
31	Turkey, all classes, liver, cooked, simmered Poultry Products	28.2 µg	1,174%	14.9 µg 1 liver cooked
32	Beef, New Zealand, imported, variety meats and by-products, kidney, raw Beef Products	27.7 µg	1,153%	31.3 µg 4 oz
33	Beef, variety meats and by-products, kidneys, raw Beef Products	27.5 µg	1,146%	7.8 µg 1 oz
34	Pork, fresh, variety meats and by-products, liver, raw Pork Products	26 µg	1,083%	7.4 µg 1 oz
35	Beef, variety meats and by-products, kidneys, cooked, simmered Beef Products	24.9 µg	1,038%	21.2 µg 3 oz
36	Kidney Liver and organ meats	24.7 µg	1,029%	4.9 µg 1 oz yields
37	Liver cheese, pork Sausages and Luncheon Meats	24.6 µg	1,023%	7 µg 1 oz
38	Mollusks, oyster, eastern, farmed, cooked, dry heat Finfish and Shellfish Products	24.3 µg	1,013%	14.3 µg 6 medium
39	Lamb, variety meats and by-products, brain, cooked, pan-fried Lamb, Veal, and Game Products	24.1 µg	1,004%	57.8 µg 1 unit, cooked (yield from 1 lb raw meat)
40	Mollusks, mussel, blue, cooked, moist heat Finfish and Shellfish Products	24 µg	1,000%	20.4 µg 3 oz
41	Steelhead trout, dried, flesh (Shoshone Bannock) American Indian/Alaska Native Foods	22.4 µg	933%	n/a
42	Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled Beef Products	21.4 µg	890%	18.1 µg 3 oz
43	Veal, variety meats and by-products, brain, cooked, pan-fried Lamb, Veal, and Game Products	21.3 µg	888%	70.3 µg 1 unit, cooked (yield from 1 lb raw meat)
44	Chicken, liver, all classes, cooked, pan-fried Poultry Products	21.1 µg	880%	9.3 µg 1 liver
45	Oysters, canned Shellfish	20.8 µg	867%	46.8 µg 1 cup
46	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals	20.7 µg	862%	6 µg 1 serving (NLEA serving size = 0.75 cup)
47	Liverwurst Cold cuts and cured meats	20.1 µg	838%	5.6 µg 1 slice, NFS
48	Braunschweiger (a liver sausage), pork Sausages and Luncheon Meats	20.1 µg	837%	3.6 µg 1 slice (2-1/2" dia x 1/4" thick)
49	Mollusks, octopus, common, raw Finfish and Shellfish Products	20 µg	833%	17 µg 3 oz
50	Caviar Fish	20 µg	833%	3.2 µg 1 tablespoon
51	Fish, caviar, black and red, granular Finfish and Shellfish Products	20 µg	833%	3.2 µg 1 tbsp
52	Turkey, all classes, liver, raw Poultry Products	19.7 µg	822%	15.4 µg 1 raw liver
53	Mollusks, oyster, eastern, canned Finfish and Shellfish Products	19.1 µg	797%	4.4 µg 1 oz, drained
54	Smelt, dried (Alaska Native) American Indian/Alaska Native Foods	19.1 µg	796%	n/a
55	Fish, mackerel, Atlantic, cooked, dry heat Finfish and Shellfish Products	19 µg	792%	16.7 µg 1 fillet
56	Oscar Mayer, Braunschweiger Liver Sausage (sliced) Sausages and Luncheon Meats	18.8 µg	783%	5.3 µg 1 serving (1 slice)
57	Fish, herring, Atlantic, kippered Finfish and Shellfish Products	18.7 µg	779%	7.5 µg 1 fillet, medium (5" x 1-3/4" x 1/4")
58	Pork, fresh, variety meats and by-products, liver, cooked, braised Pork Products	18.7 µg	778%	15.9 µg 3 oz
59	Mollusks, clam, mixed species, canned, drained solids Finfish and Shellfish Products	18.6 µg	776%	29.8 µg 1 cup
60	Fish, whitefish, dried (Alaska Native) American Indian/Alaska Native Foods	18.4 µg	767%	n/a
61	Mollusks, whelk, unspecified, cooked, moist heat Finfish and Shellfish Products	18.1 µg	756%	15.4 µg 3 oz
62	Salmon, red (sockeye), filets with skin, smoked (Alaska Native) American Indian/Alaska Native Foods	18.1 µg	754%	19.5 µg 1 filet
63	Fish, mackerel, king, cooked, dry heat Finfish and Shellfish Products	18 µg	750%	15.3 µg 3 oz
64	Mollusks, oyster, eastern, wild, cooked, moist heat Finfish and Shellfish Products	17.5 µg	729%	7.4 µg 6 medium
65	Veal, variety meats and by-products, pancreas, cooked, braised Lamb, Veal, and Game Products	17.3 µg	722%	41.6 µg 1 unit, cooked (yield from 1 lb raw meat)
66	Pork, fresh, variety meats and by-products, pancreas, cooked, braised Pork Products	17.1 µg	711%	14.5 µg 3 oz
67	Chicken, liver, all classes, cooked, simmered Poultry Products	16.9 µg	702%	7.4 µg 1 liver
68	Beef, variety meats and by-products, pancreas, cooked, braised Beef Products	16.6 µg	692%	36.9 µg 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)
69	Chicken, liver, all classes, raw Poultry Products	16.6 µg	691%	7.3 µg 1 liver
70	Pork, fresh, variety meats and by-products, pancreas, raw Pork Products	16.4 µg	683%	4.6 µg 1 oz
71	Mollusks, oyster, eastern, farmed, raw Finfish and Shellfish Products	16.2 µg	675%	13.6 µg 6 medium
72	Mollusks, oyster, Pacific, raw Finfish and Shellfish Products	16 µg	667%	8 µg 1 medium
73	Turkey, whole, giblets, cooked, simmered Poultry Products	15.9 µg	662%	15.1 µg 1 giblets
74	Mollusks, oyster, eastern, cooked, breaded and fried Finfish and Shellfish Products	15.6 µg	651%	13.8 µg 6 medium
75	Fish, mackerel, king, raw Finfish and Shellfish Products	15.6 µg	650%	13.3 µg 3 oz
76	Beef, variety meats and by-products, brain, cooked, pan-fried Beef Products	15.2 µg	633%	53.4 µg 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)
77	Liver, chicken Liver and organ meats	15.1 µg	629%	3 µg 1 oz yields
78	Caribou, shoulder meat, dried (Alaska Native) American Indian/Alaska Native Foods	15.1 µg	629%	n/a
79	Veal, variety meats and by-products, heart, cooked, braised Lamb, Veal, and Game Products	14.5 µg	603%	28.6 µg 1 unit, cooked (yield from 1 lb raw meat)
80	Beef, variety meats and by-products, pancreas, raw Beef Products	14 µg	583%	4 µg 1 oz
81	Turkey, all classes, heart, cooked, simmered Poultry Products	13.9 µg	579%	2.8 µg 1 heart
82	Veal, variety meats and by-products, heart, raw Lamb, Veal, and Game Products	13.8 µg	573%	3.9 µg 1 oz
83	Fish, herring, Atlantic, raw Finfish and Shellfish Products	13.7 µg	570%	3.9 µg 1 oz, boneless
84	Liverwurst spread Sausages and Luncheon Meats	13.5 µg	561%	7.4 µg 0.25 cup
85	Liver sausage, liverwurst, pork Sausages and Luncheon Meats	13.5 µg	561%	2.4 µg 1 slice (2-1/2" dia x 1/4" thick)
86	Veal, variety meats and by-products, pancreas, raw Lamb, Veal, and Game Products	13.4 µg	558%	3.8 µg 1 oz
87	Chicken, broilers or fryers, giblets, cooked, fried Poultry Products	13.3 µg	555%	19.3 µg 1 cup, chopped or diced
88	Turkey, all classes, heart, raw Poultry Products	13.3 µg	554%	3.2 µg 1 piece
89	Fish, herring, Atlantic, cooked, dry heat Finfish and Shellfish Products	13.1 µg	548%	18.8 µg 1 fillet
90	Turkey, whole, giblets, raw Poultry Products	13.1 µg	544%	20.5 µg 1 giblets
91	Octopus Shellfish	13 µg	542%	17.6 µg 1 cup
92	Chicken, capons, giblets, raw Poultry Products	13 µg	540%	2.3 µg 1 unit (yield from 1 lb ready-to cook capon)
93	Mollusks, oyster, eastern, wild, cooked, dry heat Finfish and Shellfish Products	12.9 µg	538%	7.6 µg 6 medium
94	Mussels Shellfish	12.9 µg	538%	17.4 µg 1 cup
95	Fish, herring Fish	12.9 µg	538%	2.6 µg 1 oz yields
96	Clams, canned Shellfish	12.7 µg	529%	28.6 µg 1 cup
97	Anchovies, canned in olive oil, with salt, drained Finfish and Shellfish Products	12.6 µg	525%	n/a
98	Veal, variety meats and by-products, brain, raw Lamb, Veal, and Game Products	12.2 µg	508%	3.5 µg 1 oz
99	Clams, steamed or boiled Shellfish	12.1 µg	504%	16.3 µg 1 cup
100	Fish, mackerel, salted Finfish and Shellfish Products	12 µg	500%	9.6 µg 1 piece (5-1/2" x 1-1/2" x 1/2")

General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.