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Food rankings

Vitamin B12 foods

The 40 foods with the most vitamin B12 per 100 g in our database and the 25 that provide the most in a typical serving, with the share of the EFSA daily reference each serving covers.

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Last updated
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5 primary
Data
USDA FoodData Central

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How this list is built

The main table ranks foods by micrograms of vitamin B12 per 100 g, as each one is described on its page (raw, cooked, or drained); for drinks, per 100 ml. When two tie, the amount per serving decides. The second table ranks foods by the vitamin B12 in a typical serving, which is closer to what ends up on the plate.

A script copies the vitamin B12 values from the USDA FoodData Central entry each food page cites. Only foods with a value above zero are included, because a zero in that database can be a missing value, and condiments such as garlic or honey, used in very small amounts, are left out.

EFSA considers 4 µg (micrograms) of vitamin B12 a day an adequate intake for adults, and the percentage column uses that figure. A serving of shellfish or oily fish can go well over 100%.

Some foods in this list are fortified products (corn flakes and unsweetened soy milk): some of the vitamins and minerals are added and vary from brand to brand, so check the label of yours.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the most vitamin B12 per 100 g

40 foods ranked by vitamin B12 per 100 g, highest first, with the share of the EFSA reference in one serving. For drinks, values are per 100 ml.

  1. Cooked octopusVitamin B12 36 µg per serving · EFSA reference 900 % of 4 µg per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein36µg/100 g
  2. MusselsVitamin B12 12 µg per serving · EFSA reference 300 % of 4 µg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density12µg/100 g
  3. ClamsVitamin B12 11.3 µg per serving · EFSA reference 283 % of 4 µg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density11.3µg/100 g
  4. Sardines in tomato sauceVitamin B12 5.4 µg per serving · EFSA reference 135 % of 4 µg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings9µg/100 g
  5. Sardines in oilVitamin B12 5.4 µg per serving · EFSA reference 134 % of 4 µg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings8.9µg/100 g
  6. MackerelVitamin B12 10.5 µg per serving · EFSA reference 261 % of 4 µg per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinNutritious in small servings8.7µg/100 g
  7. Canned jack mackerelVitamin B12 5.6 µg per serving · EFSA reference 139 % of 4 µg per serving · Typical serving 80 g (3 oz) · Satiety 4/5High in proteinNutritious in small servings6.9µg/100 g
  8. Stewed rabbitVitamin B12 7.8 µg per serving · EFSA reference 195 % of 4 µg per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinEasy to digest6.5µg/100 g
  9. Corn flakesVitamin B12 1.6 µg per serving · EFSA reference 40 % of 4 µg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High energy density5.4µg/100 g
  10. Rainbow troutVitamin B12 6.5 µg per serving · EFSA reference 161 % of 4 µg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinNutritious in small servings4.3µg/100 g
  11. Smoked salmonVitamin B12 1.6 µg per serving · EFSA reference 41 % of 4 µg per serving · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinNutritious in small servings3.3µg/100 g
  12. SalmonVitamin B12 4 µg per serving · EFSA reference 101 % of 4 µg per serving · Typical serving 125 g (4.5 oz) · Satiety 3/5High in proteinNutritious in small servings3.2µg/100 g
  13. Canned tuna in waterVitamin B12 1.8 µg per serving · EFSA reference 45 % of 4 µg per serving · Typical serving 60 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings3µg/100 g
  14. Lean ground beefVitamin B12 2.7 µg per serving · EFSA reference 67 % of 4 µg per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in protein2.2µg/100 g
  15. Light tuna in oilVitamin B12 1.3 µg per serving · EFSA reference 33 % of 4 µg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings2.2µg/100 g
  16. Yellowfin tunaVitamin B12 3.1 µg per serving · EFSA reference 78 % of 4 µg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest2.1µg/100 g
  17. Pork chorizoVitamin B12 1 µg per serving · EFSA reference 25 % of 4 µg per serving · Typical serving 50 g (2 oz) · Satiety 2/5May worsen nausea2µg/100 g
  18. Queso frescoVitamin B12 1 µg per serving · EFSA reference 25 % of 4 µg per serving · Typical serving 60 g (2 oz) · Satiety 2/5High in proteinEasy to digestNutritious in small servings1.7µg/100 g
  19. Lean beefVitamin B12 2.1 µg per serving · EFSA reference 52 % of 4 µg per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein1.7µg/100 g
  20. ShrimpVitamin B12 1.7 µg per serving · EFSA reference 42 % of 4 µg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digest1.7µg/100 g
  21. TilapiaVitamin B12 2.4 µg per serving · EFSA reference 59 % of 4 µg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density1.6µg/100 g
  22. Fish cevicheVitamin B12 2.3 µg per serving · EFSA reference 56 % of 4 µg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinLow energy density1.5µg/100 g
  23. SquidVitamin B12 1.6 µg per serving · EFSA reference 39 % of 4 µg per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digestLow energy density1.3µg/100 g
  24. Mixed paella with chicken and seafoodVitamin B12 3.1 µg per serving · EFSA reference 78 % of 4 µg per serving · Typical serving 250 g (9 oz) · Satiety 3/51.2µg/100 g
  25. Picadillo (Mexican-style seasoned ground beef)Vitamin B12 1.5 µg per serving · EFSA reference 37 % of 4 µg per serving · Typical serving 120 g (4 oz) · Satiety 4/5High in protein1.2µg/100 g
  26. ParmesanVitamin B12 0.4 µg per serving · EFSA reference 9 % of 4 µg per serving · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servingsHigh energy density1.2µg/100 g
  27. Lean lambVitamin B12 1.4 µg per serving · EFSA reference 35 % of 4 µg per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein1.1µg/100 g
  28. Unsweetened soy milkVitamin B12 2.8 µg per serving · EFSA reference 69 % of 4 µg per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 4/5Low energy densityHydrating1.1µg/100 g
  29. Hard-boiled eggVitamin B12 0.6 µg per serving · EFSA reference 14 % of 4 µg per serving · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings1.1µg/100 g
  30. CheddarVitamin B12 0.3 µg per serving · EFSA reference 8 % of 4 µg per serving · Typical serving 30 g (1 oz) · Satiety 1/5Nutritious in small servingsHigh energy density1.1µg/100 g
  31. Queso asaderoVitamin B12 0.3 µg per serving · EFSA reference 8 % of 4 µg per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in proteinNutritious in small servingsHigh energy density1µg/100 g
  32. CodVitamin B12 1.4 µg per serving · EFSA reference 34 % of 4 µg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density0.9µg/100 g
  33. EggVitamin B12 0.5 µg per serving · EFSA reference 12 % of 4 µg per serving · Typical serving 55 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings0.9µg/100 g
  34. Dry-cured ham (prosciutto)Vitamin B12 0.3 µg per serving · EFSA reference 7 % of 4 µg per serving · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings0.9µg/100 g
  35. Part-skim mozzarellaVitamin B12 0.2 µg per serving · EFSA reference 6 % of 4 µg per serving · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings0.8µg/100 g
  36. Scrambled eggsVitamin B12 0.9 µg per serving · EFSA reference 23 % of 4 µg per serving · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestNutritious in small servings0.8µg/100 g
  37. Beef empanadaVitamin B12 0.7 µg per serving · EFSA reference 17 % of 4 µg per serving · Typical serving 90 g (3 oz) · Satiety 1/5High energy densityMay worsen nausea0.8µg/100 g
  38. Nonfat Greek yogurtVitamin B12 0.9 µg per serving · EFSA reference 23 % of 4 µg per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy densityHydrating0.8µg/100 g
  39. Plain Greek yogurtVitamin B12 0.9 µg per serving · EFSA reference 23 % of 4 µg per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5Easy to digestNutritious in small servingsLow energy density0.8µg/100 g
  40. Milk chocolateVitamin B12 0.2 µg per serving · EFSA reference 5 % of 4 µg per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberHigh energy density0.8µg/100 g

Most vitamin B12 per typical serving

25 foods ranked by the vitamin B12 in a typical serving. For drinks, values are per 100 ml.

  1. Cooked octopusEFSA reference 900 % of 4 µg per serving · Calories 164 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein36µg per serving
  2. MusselsEFSA reference 300 % of 4 µg per serving · Calories 86 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density12µg per serving
  3. ClamsEFSA reference 283 % of 4 µg per serving · Calories 86 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density11.3µg per serving
  4. MackerelEFSA reference 261 % of 4 µg per serving · Calories 246 kcal per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinNutritious in small servings10.5µg per serving
  5. Stewed rabbitEFSA reference 195 % of 4 µg per serving · Calories 247 kcal per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinEasy to digest7.8µg per serving
  6. Rainbow troutEFSA reference 161 % of 4 µg per serving · Calories 212 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinNutritious in small servings6.5µg per serving
  7. Canned jack mackerelEFSA reference 139 % of 4 µg per serving · Calories 125 kcal per serving · Typical serving 80 g (3 oz) · Satiety 4/5High in proteinNutritious in small servings5.6µg per serving
  8. Sardines in tomato sauceEFSA reference 135 % of 4 µg per serving · Calories 111 kcal per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings5.4µg per serving
  9. Sardines in oilEFSA reference 134 % of 4 µg per serving · Calories 125 kcal per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings5.4µg per serving
  10. SalmonEFSA reference 101 % of 4 µg per serving · Calories 260 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 3/5High in proteinNutritious in small servings4µg per serving
  11. Yellowfin tunaEFSA reference 78 % of 4 µg per serving · Calories 164 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest3.1µg per serving
  12. Mixed paella with chicken and seafoodEFSA reference 78 % of 4 µg per serving · Calories 358 kcal per serving · Typical serving 250 g (9 oz) · Satiety 3/53.1µg per serving
  13. Unsweetened soy milkEFSA reference 69 % of 4 µg per serving · Calories 83 kcal per serving · Typical serving 250 ml (8.5 fl oz) · Satiety 4/5Low energy densityHydrating2.8µg per serving
  14. Lean ground beefEFSA reference 67 % of 4 µg per serving · Calories 164 kcal per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in protein2.7µg per serving
  15. TilapiaEFSA reference 59 % of 4 µg per serving · Calories 144 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density2.4µg per serving
  16. Fish cevicheEFSA reference 56 % of 4 µg per serving · Calories 95 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinLow energy density2.3µg per serving
  17. Lean beefEFSA reference 52 % of 4 µg per serving · Calories 155 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein2.1µg per serving
  18. Canned tuna in waterEFSA reference 45 % of 4 µg per serving · Calories 70 kcal per serving · Typical serving 60 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings1.8µg per serving
  19. ShrimpEFSA reference 42 % of 4 µg per serving · Calories 119 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digest1.7µg per serving
  20. Smoked salmonEFSA reference 41 % of 4 µg per serving · Calories 59 kcal per serving · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinNutritious in small servings1.6µg per serving
  21. Corn flakesEFSA reference 40 % of 4 µg per serving · Calories 115 kcal per serving · Typical serving 30 g (1 oz) · Satiety 1/5High energy density1.6µg per serving
  22. SquidEFSA reference 39 % of 4 µg per serving · Calories 110 kcal per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digestLow energy density1.6µg per serving
  23. Picadillo (Mexican-style seasoned ground beef)EFSA reference 37 % of 4 µg per serving · Calories 203 kcal per serving · Typical serving 120 g (4 oz) · Satiety 4/5High in protein1.5µg per serving
  24. Lean lambEFSA reference 35 % of 4 µg per serving · Calories 150 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein1.4µg per serving
  25. CodEFSA reference 34 % of 4 µg per serving · Calories 123 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density1.4µg per serving

How to use this list

On a GLP-1 medication, people eat a lot less: the 2025 consensus of four US scientific societies reports energy intake reductions of 16% to 39% versus placebo. Eating that little raises the risk of falling short on vitamins and minerals, and vitamin B12 is among the nutrients the consensus says to watch.

According to the NIH Office of Dietary Supplements, vitamin B12 occurs naturally only in animal foods: plant foods have none unless they are fortified. If you eat little meat, fish, eggs, or dairy, or follow a vegan diet, talk to your doctor about how to cover it.

A lack of vitamin B12 can cause a type of anemia that brings tiredness and weakness. If you notice fatigue beyond what you would expect, talk to your doctor: a blood test can check your vitamin B12 before you take any supplement.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide, Plant Protein on GLP-1 Medications: How to Reach Your Target Without Meat and Hair Loss on Ozempic, Wegovy, Zepbound or Mounjaro: Why It Happens and What Helps.

Related tool

To spread these foods over a week of small meals, use the weekly menu for small appetites.

Other food rankings

Micronutrients and fats

Protein

Fiber

Calories and macros

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. European Food Safety Authority (EFSA).DRV Finder: EFSA dietary reference values for adults (iron, potassium, magnesium, calcium, and vitamin B12).accessed .
  3. European Food Safety Authority (EFSA).Dietary Reference Values for nutrients: summary report. EFSA Supporting Publications 2017:e15121.accessed .
  4. Obesity (The Obesity Society, Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from ACLM, ASN, OMA and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  5. NIH Office of Dietary Supplements.Vitamin B12: fact sheet for consumers.accessed .