Vitamin B12-rich foods: what they contain and why B12 matters
Vitamin B12 is needed to make red blood cells and to keep nerve cells working [WHO]. It occurs naturally almost only in animal foods, which makes it the nutrient a vegetarian diet most needs to plan for [ICMR-NIN].
Last reviewed: 2026-09-03
How much vitamin B12 is in common foods
Values are micrograms (µg) of vitamin B12 per 100 g edible portion. Shellfish and organ meats sit far above everything else.
| Food | Vitamin B12 per 100 g | Type | Source |
|---|---|---|---|
| Clams (cooked) | 98.9 µg | Animal | USDA |
| Beef liver (cooked) | 70.6 µg | Animal | USDA |
| Octopus (cooked) | 36 µg | Animal | USDA |
| Oysters (cooked) | 24.5 µg | Animal | USDA |
| Mackerel (cooked) | 19 µg | Animal | USDA |
| Chicken liver (cooked) | 16.6 µg | Animal | USDA |
| Sardines (canned) | 8.9 µg | Animal | USDA |
| Salmon (cooked) | 3.2 µg | Animal | USDA |
| Lean beef (cooked) | 2.6 µg | Animal | USDA |
| Lamb / mutton (cooked) | 2.6 µg | Animal | USDA |
| Tuna (cooked) | 2.4 µg | Animal | USDA |
| Prawns (cooked) | 1.5 µg | Animal | USDA |
| Egg (whole) | 1.1 µg | Animal | USDA |
| Cheese (cheddar) | 1.1 µg | Dairy | USDA |
| Cow's milk | 0.5 µg | Dairy | USDA |
| Curd / plain yogurt | 0.5 µg | Dairy | USDA |
| Chicken (cooked) | 0.3 µg | Animal | USDA |
What this means for vegetarians and vegans
For lacto-vegetarians, dairy — milk, curd, paneer and cheese — is the main natural source of B12, and eggs add more for those who eat them [USDA]. Purely plant foods (grains, dals, vegetables, fruit) contain essentially no reliable B12 [ICMR-NIN]. That is why the practical plant-based routes are fortified foods and supplements. Some fermented foods and algae are sometimes described as B12 sources, but the amounts are inconsistent and not dependable [ICMR-NIN]. What a supplement should contain is a question for a doctor, not this page.
How the body takes up B12
B12 needs stomach acid and a protein called intrinsic factor to be absorbed [WHO]. This is why absorption can fall with age and after some stomach or gut conditions — the amount in food is not the whole picture. Ordinary cooking leaves most of the B12 in food intact [USDA].
Vitamin B12 and your blood test
A serum vitamin B12 test shows the level circulating in your blood. If you have a lab report, ReadMyReport explains what your result means.
Frequently asked questions
- Which foods have the most vitamin B12?
- Clams and organ meats such as beef and chicken liver are by far the richest, followed by oysters, octopus and oily fish like mackerel [USDA].
- Can vegetarians get enough vitamin B12 from food?
- Dairy and eggs are the main natural sources for vegetarians [USDA]. Purely plant foods contain essentially none, so fortified foods and supplements are the other routes [ICMR-NIN].
- Do any plant foods contain vitamin B12 naturally?
- No reliable natural plant source exists [ICMR-NIN]. Some fermented foods and algae show B12-like compounds, but the amounts are inconsistent, which is why fortified foods and supplements are used instead.
- Is there vitamin B12 in milk and curd?
- Yes, dairy carries small amounts — cow's milk holds about 0.5 µg per 100 g, and cheese rather more [USDA].
- Does cooking destroy vitamin B12?
- Ordinary cooking leaves most of the B12 in food intact, though prolonged high heat can reduce it [USDA].
- Why do vegans need to plan for vitamin B12?
- Because plant foods are not a dependable natural source, a vegan diet relies on fortified foods or a supplement to cover B12 [ICMR-NIN].
- What does vitamin B12 do in the body?
- It is needed to make red blood cells and to keep the nervous system working [WHO].
Sources
- USDA FoodData Central — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- ICMR-NIN — Indian Food Composition Tables 2017, National Institute of Nutrition. https://www.nin.res.in/
- WHO — World Health Organization — vitamin B12 and nutritional anaemias. https://www.who.int/