Top 10 Foods Highest in Vitamin B12 (Cobalamin)

Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known to man. A slight deficiency of vitamin B-12 can lead toanemia, fatigue, mania, and depression, while a long term deficiency can cause permanent damage to the brain and central nervous system.Vitamin B12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widelyavailable and added to many foods like cereals. Vitamin B12 can be consumed in large doses because excess is excreted by the body or storedin the liver for use when supplies are scarce. Stores of B12 can last for up to a year. Below are the top 10 foods highest in vitamin B12, clickhere for an extended list of vitamin B12 rich foods, and here for other foods high in vitamin B.

#1: Clams, Oysters, and Mussels

Shellfish are a great source of vitamin B12 and can be eaten raw, baked, steamed, fried, or made into chowder. In addition tovitamin B12 shellfish are a good source of zinc, copper, and iron. Clams provide the most vitamin B-12 with 98.9µg per 100gserving, accounting for 1648% of the DV. That is 84µg (1401% DV) per 3 ounce serving, and 187.9µg (3132% DV) in 20 smallclams, or 9.4µg (156.6 %DV) in one small clam. Mussels and oysters are also good sources of B12 providing 600% DV and 400%DV per 100 gram serving. Click to see complete nutrition facts.

#2: Liver

Often appearing on the culinary scene as pâté, liver can also be prepared steamed or fried with onions and herbs. The liver ofmost any animal is packed with vitamin B-12, the highest on the list are: Lamb, beef, veal, moose, turkey, duck, and gooserespectively. Lamb liver provides 85.7µg (1428% DV) of vitamin B12 per 100g serving, or 72.85µg (230% DV) in a 3 ounceserving. Click to see complete nutrition facts.

#3: Caviar (Fish Eggs) Caviar and fish eggs are most often eaten as a garnish or spread. The eggs of whitefish contain the most vitamin B-12 with 56.4µg(940% DV) per 100g serving. Caviar contains a third of that with 20µg (333% DV) of vitamin B12 per 100g serving, 5.6µg (93%DV) per ounce, and 3.2µg (53% DV) per tablespoon. Chicken eggs, by comparison, only offer 1.29µg (22% DV) of vitamin B-12per 100g serving, or 0.65µg (11% DV) per egg. Click to see complete nutrition facts. Buy Caviar from Amazon.com

#4: Octopus

Popular in Mediterranean, Japanese, and Hawaiian cuisine, octopus is a vitamin b12 rich food. Cooked octopus provides 36µg ofvitamin B-12 per 100 gram serving accounting for 600% of the DV. That is 30.6µg (510% DV) per 3 ounce serving, or 10.2µg(170% DV) per ounce. Raw octopus provides about half as much vitamin b12 with 20µg (333% DV) per 100 gram serving, 17µg(283% DV) in a 3 ounce serving, and 5.67µg (94.33% DV) per ounce. Click to see complete nutrition facts.

#5: Fish

Known for their omega 3 fats and for being a high protein food, fish are also a good source of vitamin B12. Mackerel provides themost vitamin B-12 with 19µg per 100g serving (317% DV), followed by Herring (312% DV), Salmon (302%), Tuna (181%), Cod(167%), Sardines (149%), Trout (130%), and Bluefish (104%). Click to see complete nutrition facts. Canned Fish Highest in Vitamin B12.

#6: Crab and Lobster

Crab and lobster are most commonly served baked, steamed, or in bisque. A 100g serving of crab contains 11.5µg of vitamin B12(192% of the DV), that is 15.4µg (257%DV) per leg (134g). Lobster will provide 4.04µg(67% DV) per 100g serving, or 6.59µg(110% DV) in an average whole lobster (163g). Click to see complete nutrition facts.

#7: Beef In addition to being a vitamin B12 rich food, beef is also a good source of protein, zinc, and heme-iron. The amount of vitamin B-12 in beef depends on the cut, lean fat-trimmed chuck contains the most vitamin B12 with 6.18µg (103% DV) per 100g serving,11.49µg (103% DV) in a chuck steak, and 5.25µg (88% DV) in a 3 ounce serving. Chuck is followed by sirloin (62% DV), rib-eye(60% DV), and ribs (58% DV). Click to see complete nutrition facts.

#8: Lamb (Mutton) Lamb is a common meat in the Middle East, Mediterranean, East Asia, Australia, New Zealand, and most of Europe. Lamb is ahigh cholesterol food so be sure to look for lean cuts which are higher in B12 anyway. Lamb also provides high amounts ofprotein, and zinc. The shoulder is the cut of lamb with the most vitamin B-12 providing 3.71µg (62% DV) per 100g serving, 5.82µg(97% DV) per pound, and 3.15µg (53% DV) in a 3 ounce serving. The shoulder is followed by the foreshank and leg whichprovides 53% of the DV per 100g serving, and lamb chops which provide 51% of the DV for vitmain B12 per 100 gram serving.

Click to see complete nutrition facts.

#9: Cheese

Despite being a high cholesterol food, cheese is a good source of calcium, protein, and Riboflavin (Vitamin B2). The amount ofvitamin B12 in cheese depends on type and variety, Swiss cheese provides the most with 3.34µg (56% DV) per 100g serving,followed by Gjetost (40% DV), Mozzarella(39% DV), Parmesan (38% DV), Tilsit (35% DV), and Feta (28% DV). Click to see completenutrition facts.

#10: Eggs

When it comes to chicken eggs the raw yellow has most of the vitamin B-12 with 1.95µg per 100g serving (33%), however, thisequates to 0.33µg per yolk or just 6% of the DV. The eggs of other animals are higher with a goose egg providing 7.34µg (122%DV) of vitamin B-12 per 100g serving, and a duck egg providing 3.78µg (63% DV). Click to see complete nutrition facts.

Other Vitamin B12 Rich Foods

Fortified Cereals*List of Cereals High in Vitamin B12

20µg (333% DV) per 100gram serving

16µg (267% DV) in an average bowl(2 cups) (80 grams)

8µg (133% DV) per cup (40 grams)Click to see complete nutrition facts forFortified Cereals

Liverwurst Sausage13.46µg (224% DV) per100 gram serving

2.42µg (40% DV) per slice (18grams)

3.77µg (63% DV) per ounce (28 grams)Click to see complete nutrition facts forLiverwurst Sausage

Fortified EnergyBars*

12.24µg (204% DV) per100 gram serving

5.39µg (90% DV) per bar (44 grams) 2.7µg (45% DV) in half a bar (22 grams)Click to see complete nutrition facts forFortified Energy Bars

Fois Gras (GooseLiver Pâté)

9.4µg (157% DV) per 100gram serving

1.22µg (20% DV) per tablespoon (13grams)

2.63µg (44% DV) per ounce (28 grams)Click to see complete nutrition facts for FoisGras (Goose Liver Pâté)

Emu Steak9.37µg (156% DV) per 100gram serving

36.92µg (615% DV) per tablespoon(394 grams)

7.96µg (133% DV) per ounce (85 grams)Click to see complete nutrition facts for EmuSteak

New England ClamChowder

4.8µg (80% DV) per 100gram serving

12.1µg (202% DV) per cup (252grams)

1.54µg (26% DV) in a fluid ounce (32grams)

Click to see complete nutrition facts for NewEngland Clam Chowder

Manhattan ClamChowder

3.3µg (55% DV) per 100gram serving

7.92µg (132% DV) per cup (240grams)

0.99µg (17% DV) in a fluid ounce (30grams)

Click to see complete nutrition facts forManhattan Clam Chowder

Luncheon Meat*5.14µg (86% DV) per 100gram serving

1.44µg (24% DV) per one ounce slice(28 grams)

2.88µg (48% DV) in two slices (56grams)

Click to see complete nutrition facts forLuncheon Meat

Hard Salami*2.8µg (47% DV) per 100gram serving

3.16µg (53% DV) in one 4 ouncepackage (113 grams)

0.28µg (5% DV) per slice (10 grams)Click to see complete nutrition facts for HardSalami

Whey Powder2.37µg (40% DV) per 100gram serving

3.44µg (57% DV) per cup (145grams)

0.19µg (3% DV) per tablespoon (8 grams)Click to see complete nutrition facts for DrySweet Whey

Yogurt (No Fat)0.61µg (10% DV) per 100gram serving

1.49µg (25% DV) per cup (8oz) (245grams)

0.69µg (12% DV) per 4oz serving (half-container) (113 grams)

Click to see complete nutrition facts for PlainYogurt (No Fat)

Yogurt (Whole)0.37µg (6% DV) per 100gram serving

0.91µg (15% DV) per cup (8oz) (245grams)

0.42µg (7% DV) per 4oz serving (half-container) (113 grams)

Click to see complete nutrition facts for PlainYogurt (Whole)

Skim Milk0.53µg (9% DV) per 100gram serving

1.3µg (22% DV) per cup (245 grams)0.16µg (3% DV) in a fluid ounce (31grams)

Click to see complete nutrition facts for Non-Fat Milk

Whole Milk0.44µg (7% DV) per 100gram serving

1.07µg (18% DV) per cup (244grams)

0.14µg (2% DV) in a fluid ounce (31grams)

Click to see complete nutrition facts for FullFat Milk

Low-Fat Buttermilk0.22µg (4% DV) per 100gram serving

0.54µg (9% DV) per cup (245 grams)0.07µg (1% DV) in a fluid ounce (31grams)

Click to see complete nutrition facts for Low-fat Buttermilk

Yeast Extract Spread(Marmite)

0.5µg (8% DV) per 100gram serving

1.44µg (48% DV) per cup (288grams)

0.03µg (1% DV) per teaspoon (6 grams)Click to see complete nutrition facts for YeastExtract Spread

Cured Ham (Lean)0.65µg (11% DV) per 100gram serving

0.91µg (15% DV) per cup (140grams)

0.55µg (9% DV) in a 3 ounce serving (85grams)

Click to see complete nutrition facts for ExtraLean Cured Ham

Chicken (Lean)0.31µg (5% DV) per 100gram serving

0.43µg (7% DV) per cup chopped(140 grams) 0.21µg (3% DV) in a half-cup (70 grams)

Click to see complete nutrition facts for LeanRoasted Chicken

Fortified Soymilk*1.11µg (19% DV) per 100gram serving

2.7µg (45% DV) per cup (243 grams) 0.3µg (5% DV) per ounce (28 grams)Click to see complete nutrition facts forFortified Soymilk

Fortified Tofu*2.36µg (39% DV) per 100gram serving

1.86µg (31% DV) per serving (1/4packet) (79 grams)

0.7µg (11% DV) per ounce (28 grams)Click to see complete nutrition facts forFortified Tofu

*Amount of vitamin B12 may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin B12 from each individual product.

Health Benefits of Vitamin B12

Protect Against Heart Disease - Adequate levels of vitamins B12, B6, and B9 have been shown to lower levels of a protein in the blood:homocysteine. Lower levels of homocysteine has been shown to improve endothelial function, which in turn may boost cardiovascular health and

decrease risk of heart attacks.3-5

Protect and Repair DNA to Reduce Cancer Risk and Slow Aging - Absorption of vitamin b12 and Folate (B9) is essential for DNA metabolism

and maintenance which helps to prevent cancer and slow aging.6 Read full blog post here...

Protect Against Dementia and Cognitive Decline - Lack of vitamin B12 increases homocysteine levels, which in turn decreases the bodies ability

to metabolize neurotransmitters.7 Due to limitations with creating long term controlled studies in human populations, no definite link between

increased vitamin b12 levels and cognitive function have been found,8-12 however several observational studies suggest increased homocysteine

levels increase the incidence of Alzheimer's disease and dementia,13-15 and low levels of vitamin B12 has been associated with cognitive decline.16

Alzheimer's Protection - A study has shown that a deficiency in Vitamin B12 and Folate (B9) can double the risk of Alzheimer's Disease.17

Energy and Endurance - A lack of vitamin B12 will lead to anemia and weakness. Adequate levels of vitamin B12 are necessary to maintain

normal energy levels. Claims of vitamin B12 as an energy or atheletic enhancer remain unproven.18

People at Risk of a Vitamin B12 Deficiency

Older Adults who have Atrophic Gastritis - A condition affecting 30-50% of adults over age 50 and hampers their ability to absorb vitamin B12from natural foods. Supplements are recommended for people in this group.People with Pernicious Anemia - A condition that affects 1-2% of adults and can only effectively be treated with vitamin B12 injections or shots.Vegans and Vegetarians - Vitamin B12 is naturally found in animal products, however there are some natural vegetarian foods high in vitamin b12and various fortified B12 foods for vegans.Pregnant and Lactating Women who are Vegetarian or VeganPeople taking Certain Medications

Proton pump inhibitors, such as omeprazole (Prilosec®) and lansoprazole (Prevacid®), which are used to treat gastric or pepetic ulcer diseasecan inhibit absorption of vitamin B12.Metformin - often used for type II diabetes, may interfere with vitmain B12 absorption in certain people.Histamine antagonists, such as cimetidine (Tagamet®), famotidine (Pepcid®), and ranitidine (Zantac®), used to treat peptic ulcer disease, canreduce absorption of vitmain B12 by slowing the release of hydrochloric acid into the stomach.Bacteriostatic Antibiotics, like Chloramphenicol (Chloromycetin®), can interfere with the red blood cell response to vitamin b12 supplements.

Anticonvulsants - Anticonvulsants have been shown to interfere with vitamin B12 and vitamin B9 (Folate) metabolism.19-21 One study foundthat people taking folate supplements and anticonvulsants experienced a 50% decline in Vitamin B12 blood levels.

Warnings

Liver, Fois Gras, Whole Milk, Clam Chowder, Liverwurst, Salami, Cheese, Caviar, Lamb, Shell Fish, and Beef are high cholesterol foods which

should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.

Other Vitamin B Foods

Top 10 Foods Highest in Thiamin (Vitamin B1)Top 10 Foods Highest in Vitamin B2 (Riboflavin)Top 10 Foods Highest in Niacin (Vitamin B3)Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)Top 10 Foods Highest in Vitamin B6Top 10 Foods Highest in Vitamin B9 (Folate)

Buy Vitamin B12 Foods from Amazon.com

Clams, Oysters, Mussels, Liver Pâté, Caviar, Octopus, Mackerel, Herring, Crab, Lobster, Organic Grass Fed Chuck Roast Beef, Lamb Shoulder Chops,Swiss Cheese, Gjetost, Mozzarella, Parmesan, Fresh Eggs, Vitamin B12 Fortified Cereal, Liverwurst, Vitamin B12 Fortified Energy Bars, Fois Gras, NewEngland Clam Chowder, Manhattan Clam Chowder, Luncheon Meat, Hard Salami, Whey Powder, Yogurt, Milk, Marmite (Yeast Extract Spread), LeanCured Ham, Unsweetened Enriched Soy Milk