Nutrient guide
Foods high in vitamin B12
Vitamin B12 occurs naturally in animal foods, with shellfish and liver at the top, and is added to some plant drinks and cereals. Here are 15 common foods ranked by B12 per serving.
What is vitamin B12?
Vitamin B12 helps keep the body's nerve and blood cells healthy and is needed to make DNA. The body stores it, mainly in the liver.
It is found naturally only in animal foods: fish, shellfish, meat, eggs and dairy. People who eat few or no animal foods often get it from fortified foods such as plant drinks and breakfast cereals.
How much vitamin B12 do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 2.4 mcg | 2.4 mcg |
| 31–50 years | 2.4 mcg | 2.4 mcg |
| 51 years and older | 2.4 mcg | 2.4 mcg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Vitamin B12 in common foods
| Food | Serving | Per serving (mcg) | Per 100 g (mcg) |
|---|---|---|---|
| Clams (cooked) | 3 oz (85 g) | 84 | 99 |
| Beef liver (braised) | 3 oz (85 g) | 60 | 71 |
| Mussels (cooked) | 3 oz (85 g) | 20 | 24 |
| Atlantic mackerel (cooked) | 3 oz (85 g) | 16 | 19 |
| Oysters (cooked) | 3 oz (85 g) | 15 | 18 |
| Atlantic herring (cooked) | 3 oz (85 g) | 11 | 13 |
| Alaska king crab (cooked) | 3 oz (85 g) | 9.8 | 12 |
| Sardines canned in oil (with bones) | 3 oz (85 g) | 7.6 | 8.9 |
| Canned pink salmon | 3 oz (85 g) | 4.2 | 5 |
| Sockeye salmon (cooked) | 3 oz (85 g) | 3.8 | 4.5 |
| Soy milk (unsweetened, fortified) | 1 cup (243 g) | 2.7 | 1.1 |
| Ground beef, 85% lean (cooked) | 3 oz (85 g) | 2.2 | 2.6 |
| Lean beef chuck (braised) | 3 oz (85 g) | 2.1 | 2.5 |
| Lean sirloin steak (broiled) | 3 oz (85 g) | 1.4 | 1.6 |
| Milk (2% fat, vitamin D added) | 1 cup (244 g) | 1.3 | 0.53 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 171975, 168626, 174217, 175120, 171980, 175117, 174202, 175139, 175175, 173692, 175215, 174032, 170215, 173118, 171267.
How to see your own vitamin B12 intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Vitamin B12 is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much vitamin B12 do adults need per day?
The U.S. reference value for adults is 2.4 mcg a day.
Which foods are highest in vitamin B12?
Among the foods in the table, clams (84 mcg), beef liver (60 mcg), and mussels (20 mcg) have the most per serving. Per 100 g, the most concentrated are clams (99 mcg), beef liver (71 mcg), and mussels (24 mcg).
How can I track my vitamin B12 intake?
Log your meals in Track Macro. The free All nutrients view shows vitamin B12 against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.