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The top B12 foods are shellfish such as clams, mussels and oysters, beef liver and oily fish such as mackerel, herring and sardines, with meat, milk, yogurt, cheese and eggs supplying smaller amounts. Plant foods do not naturally contain vitamin B12, so vegans rely on fortified foods such as nutritional yeast, plant milks and breakfast cereals. Below is a ranked table built from USDA FoodData Central, the official reference values, what vegans and older adults should know, and when to ask a clinician about testing.
Peptide Labs does not sell food; we carry a few supplements whose labels list B12, described below with label facts only. This article is general information, not medical advice.
Key Takeaways
- Shellfish, liver and oily fish deliver several times the Daily Value in one serving.
- Meat, poultry, milk, yogurt, cheese and eggs add smaller but useful amounts.
- Plant foods contain no reliable natural B12; fortified nutritional yeast, cereals and plant milks fill the gap for vegans.
- The RDA for adults is 2.4 mcg, rising to 2.6 mcg in pregnancy and 2.8 mcg while breastfeeding.
- Older adults and people on metformin or acid-reducing drugs may absorb less, so ask a clinician about testing.
Top B12 foods: the USDA table
The table ranks foods high in B12 per common serving, using USDA FoodData Central (SR Legacy) values and the FDA Daily Value of 2.4 micrograms (mcg). Twenty percent of the Daily Value or more counts as a high source. The number after each food is its FoodData Central ID.
| Food (FDC ID) | Serving | B12 (mcg) | % Daily Value |
|---|---|---|---|
| Clams, cooked (171975) | 3 oz | 84.1* | 3,503% |
| Beef liver, pan-fried (168627) | 3 oz | 70.7 | 2,944% |
| Blue mussels, cooked (174217) | 3 oz | 20.4 | 850% |
| Atlantic mackerel, cooked (175120) | 3 oz | 16.2 | 673% |
| Eastern oysters, wild, cooked (171980) | 3 oz | 14.9 | 620% |
| Atlantic herring, cooked (175117) | 3 oz | 11.2 | 465% |
| Alaska king crab, cooked (174202) | 3 oz | 9.8 | 407% |
| Sardines, canned in oil (175139) | 1 can (3.75 oz) | 8.2 | 343% |
| Sockeye salmon, cooked (173692) | 3 oz | 3.8 | 158% |
| Atlantic salmon, farmed, cooked (175168) | 3 oz | 2.4 | 99% |
| Ground beef, 85% lean, broiled (174032) | 3 oz | 2.2 | 94% |
| Light tuna, canned in water (173709) | 3 oz | 2.2 | 90% |
| Soymilk, fortified (172456) | 1 cup | 2.1 | 86% |
| 2% milk (171267) | 1 cup | 1.3 | 54% |
| Plain low-fat yogurt (170886) | 6 oz | 0.9 | 40% |
| Swiss cheese (171251) | 1 oz | 0.9 | 36% |
| Turkey, roasted (171481) | 3 oz | 0.8 | 33% |
| Egg, hard-boiled (173424) | 1 large | 0.6 | 23% |
| Chicken breast, roasted (171477) | 3 oz | 0.3 | 12% |
*Shellfish values vary a great deal between samples and databases. The older SR Legacy entry above gives about 84 mcg for 3 ounces of cooked clams, while the NIH Office of Dietary Supplements (ODS) fact sheet, using a newer FoodData Central entry, lists 17 mcg. Either way, clams are among the richest vitamin B12 foods. Two fortified foods are missing from the table because they vary by brand: ODS lists fortified nutritional yeast at 8.3 to 24 mcg for about a quarter cup, depending on the product, and fortified breakfast cereals commonly at 25% of the Daily Value per serving. Check the label, since FDA only requires B12 on the Nutrition Facts panel when it has been added.
How much B12 do you need?
These Recommended Dietary Allowances come from the Food and Nutrition Board via the ODS fact sheet. They are reference values for healthy people, not personal advice. No upper intake level has been set, because B12 has a low potential for toxicity.
| Age group | RDA (mcg per day) |
|---|---|
| Infants 0 to 6 months (Adequate Intake) | 0.4 |
| Children 1 to 3 years | 0.9 |
| Children 4 to 8 years | 1.2 |
| Children 9 to 13 years | 1.8 |
| Teens and adults 14 and older | 2.4 |
| Pregnancy | 2.6 |
| Breastfeeding | 2.8 |
Not all of the B12 in food is absorbed. ODS explains that absorption drops sharply once the stomach protein that carries B12, intrinsic factor, is saturated, and that B12 from dairy appears to be absorbed about three times better than B12 from meat, fish and poultry. So the table shows how much B12 a food contains, not exactly how much your body takes up.
B12 foods for vegans and vegetarians
ODS states plainly that B12 is not naturally present in plant foods, and that vegans and vegetarians have a higher risk of deficiency because natural sources are limited to animal foods. The same fact sheet says fortified foods such as nutritional yeast, along with supplements, can substantially reduce that risk. Reliable vegan B12 sources include:
- Fortified nutritional yeast: amounts vary widely by brand; unfortified yeast has little or none.
- Fortified breakfast cereals: ODS notes the B12 in fortified cereals is highly bioavailable.
- Fortified plant milks and meat alternatives: many soy, oat and almond drinks add B12, but not all.
Be careful with foods often promoted as natural vegan B12. A 2014 review in Nutrients found that spirulina and other edible blue-green algae products often contain mostly pseudovitamin B12, a compound that is inactive in humans, so they are not suitable sources. The same review suggested that dried purple laver (nori) may contain usable B12, but amounts vary, and no national guideline relies on it. ODS also warns that exclusively breastfed infants of mothers who eat no animal foods can develop severe deficiency early in life, so anyone vegan and pregnant or breastfeeding should plan B12 with their obstetric or pediatric provider. Our high-protein foods list includes plant options that pair well with fortified foods.
Who else may run low on B12
Diet is only part of the story. ODS lists these groups as more likely to be low:
- Older adults, especially those with atrophic gastritis, which reduces stomach acid and intrinsic factor; estimates range from 3% to 43% depending on the definition used.
- People with pernicious anemia, an autoimmune condition that stops intrinsic factor production.
- People with digestive conditions such as celiac disease or Crohn’s disease, and people who have had stomach or intestinal surgery, including weight-loss surgery.
- Long-term users of metformin or of acid-reducing drugs such as proton pump inhibitors and H2 blockers. Our metformin guide covers that drug.
ODS notes that people who have trouble releasing B12 from food still absorb the free form found in fortified foods and supplements normally, which is why fortified foods matter for older adults. Symptoms of deficiency can include fatigue, a sore or smooth tongue, numbness or tingling in the hands and feet, and anemia, and they can take years to appear; nerve symptoms can show up without anemia. These signs overlap with many other conditions, so talk to your clinician and ask about a blood test rather than guessing.
B12 in supplements we carry
B12 shows up in many multi-ingredient products. Two fiber gummies we sell list it on their Supplement Facts panels. MiraFIBER Gummies are vegan, pectin-based gummies that pair inulin fiber with niacin, vitamin B6, B12 and pantothenic acid; the label says they are for adults only. Vitafusion Fiber Well Fit gummies combine soluble fiber with six B vitamins including B12, but they contain gelatin, so they do not suit vegans. Both labels advise asking a health professional first if you are pregnant, nursing, taking medication or managing a medical condition. For the forms of B12 and who should consider supplements, see our vitamin B12 guide and our overview of vitamin B complex. Our list of vitamin D foods is the companion to this one.
Frequently Asked Questions
What food is highest in B12?
Clams and beef liver top the USDA data, followed by mussels, mackerel, oysters and herring.
Do eggs have B12?
Yes, but modestly. One large hard-boiled egg provides about 23% of the Daily Value.
Are there natural vegan B12 sources?
Plant foods do not reliably contain B12. Fortified nutritional yeast, cereals and plant milks are the dependable vegan B12 sources.
Is spirulina a good source of B12?
No. Studies found that much of the B12-like compound in spirulina is pseudovitamin B12, which is inactive in humans.
Can you get too much B12 from food?
No upper intake level has been set because B12 has low toxicity, and the body does not store large excess amounts.
Who should get their B12 checked?
Older adults, vegans, people with digestive conditions or past stomach surgery, and long-term users of metformin or acid-reducing drugs should ask a clinician.
Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before adding any supplement, especially if you take medicines, are pregnant or have a medical condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: B12 Benefits: What Vitamin B12 Does, Who Runs Low and Which Form, Vitamin B Complex: What It Is, Benefits and Side Effects, Vitamin D Foods: 17 Sources Ranked With USDA Data, Beef Liver Supplement: Nutrition, Vitamin A Limits and Safety.