Top 10 Foods Highest in Vitamin B12
Vitamin B-12 is the largest and most complex vitamin currently known to man. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can potentially cause permanent damage to the brain and central nervous system. Vitamin B-12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods like cereals. Vitamin B-12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when it supplies are scarce. Stores of B-12 can last for up to a year. Vitamin supplements are also available.
#1: Clams, Oysters, and Mussels
Shellfish can be eaten raw, baked, steamed, fried, or made into chowder. Clams provide the most vitamin B-12 with 98.9μg per 100g serving, accounting for 1648% of the RDA. Mussels and oysters are also good sources of B12 providing 600 and 400 percent of the RDA respectively.
Shellfish can be eaten raw, baked, steamed, fried, or made into chowder. Clams provide the most vitamin B-12 with 98.9μg per 100g serving, accounting for 1648% of the RDA. Mussels and oysters are also good sources of B12 providing 600 and 400 percent of the RDA respectively.
#2: Liver
The liver of most any animal is packed with vitamin B-12, the highest on the list are: Lamb, beef, veal, moose, turkey, duck, and goose respectively. Lamb liver provides 85.7μg per 100g serving and 1428% of the RDA. Often appearing on the culinary scene as pate, liver can also be prepared steamed or fried with onions and herbs.
The liver of most any animal is packed with vitamin B-12, the highest on the list are: Lamb, beef, veal, moose, turkey, duck, and goose respectively. Lamb liver provides 85.7μg per 100g serving and 1428% of the RDA. Often appearing on the culinary scene as pate, liver can also be prepared steamed or fried with onions and herbs.
#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 per 100g serving (940% RDA) while caviar contains a third of that with 20μg per 100g serving (333% RDA). Chicken eggs, by comparison, only offer 1.29μg of vitamin B-12 per 100g serving (22% RDA).
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 per 100g serving (940% RDA) while caviar contains a third of that with 20μg per 100g serving (333% RDA). Chicken eggs, by comparison, only offer 1.29μg of vitamin B-12 per 100g serving (22% RDA).
#4: Octopus
Popular in Mediterranean, Japanese, and Hawaiian cuisine, octopus provides 36μg of vitamin B-12 per 100g serving accounting for 600% of the RDA.
Popular in Mediterranean, Japanese, and Hawaiian cuisine, octopus provides 36μg of vitamin B-12 per 100g serving accounting for 600% of the RDA.
#5: Fish
Known for their omega 3 fats and low cholesterol levels, fish are also a good source of vitamin B12. Mackerel provides the most with 19μg per 100g serving (317% RDA), followed by Herring (312% RDA), Salmon (302% RDA), Tuna (181% RDA), Cod (167% RDA), Sardines (149% RDA), Trout (130% RDA), and Bluefish (104% RDA).
Known for their omega 3 fats and low cholesterol levels, fish are also a good source of vitamin B12. Mackerel provides the most with 19μg per 100g serving (317% RDA), followed by Herring (312% RDA), Salmon (302% RDA), Tuna (181% RDA), Cod (167% RDA), Sardines (149% RDA), Trout (130% RDA), and Bluefish (104% RDA).
#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 RDA), while 100g serving of Lobster will provide 4.04μg(67% RDA).
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 RDA), while 100g serving of Lobster will provide 4.04μg(67% RDA).
#7: Beef
The amount of vitamin B-12 in beef depends on the cut, chuck contains the most with 6.18μg per 100g serving(103% RDA) followed by sirloin (62% RDA), rib-eye(60% RDA), and ribs (58% RDA).
The amount of vitamin B-12 in beef depends on the cut, chuck contains the most with 6.18μg per 100g serving(103% RDA) followed by sirloin (62% RDA), rib-eye(60% RDA), and ribs (58% RDA).
#8: Lamb
Lamb is a common meat in the Middle East, Mediterranean, and most of Europe. The shoulder is the cut of lamb with the most vitamin B-12 providing 3.71μg per 100g serving (62% RDA), followed by the foreshank and leg (53% RDA), and chops (51% RDA).
Lamb is a common meat in the Middle East, Mediterranean, and most of Europe. The shoulder is the cut of lamb with the most vitamin B-12 providing 3.71μg per 100g serving (62% RDA), followed by the foreshank and leg (53% RDA), and chops (51% RDA).
#9: Cheese
The amount of vitamin B12 in cheese depends on type and variety, Swiss cheese provides the most with 3.34μg per 100g serving (56% RDA), followed by Gjetost(40% RDA), Mozzarella(39% RDA), Parmesan(38% RDA), Tilsit(35% RDA), and Feta(28% RDA).
The amount of vitamin B12 in cheese depends on type and variety, Swiss cheese provides the most with 3.34μg per 100g serving (56% RDA), followed by Gjetost(40% RDA), Mozzarella(39% RDA), Parmesan(38% RDA), Tilsit(35% RDA), and Feta(28% RDA).
#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, this equates to 0.33μg per yolk or just 6% of the RDA. The eggs of other animals are higher with a goose egg providing 7.34μg (122% RDA) of vitamin B-12 per 100g serving, and a duck egg providing 3.78μg (63% RDA).
When it comes to chicken eggs the raw yellow has most of the vitamin B-12 with 1.95μg per 100g serving (33%), however, this equates to 0.33μg per yolk or just 6% of the RDA. The eggs of other animals are higher with a goose egg providing 7.34μg (122% RDA) of vitamin B-12 per 100g serving, and a duck egg providing 3.78μg (63% RDA).
