10 Foods That Are High in Vitamin B12

Vitamin B12, commonly known as cobalamin, is required for nerve function, DNA synthesis, and red blood cell development. Our bodies cannot synthesise vitamin B12, so we must get it from our diets. Vegetarians and vegans can eat plant-based and fortified foods. Here are 10 vitamin B12-rich foods.


1. Clams

Clams are one of the best places to get vitamin B12, and a small dose gives you a lot of it. Three ounces of cooked clams can give you more than 1,000% of the daily recommended amount of vitamin B12.

2. Liver

Liver from any animal, whether it's beef, chicken, or lamb, is a great way to get vitamin B12 and other important nutrients like iron and vitamin A. Just a few ounces of liver can give you more than your daily B12 needs.

3. Salmon

This oily fish is full of vitamin B12 and omega-3 fatty acids. A 3-ounce dose of cooked salmon can give you a lot of the B12 you need every day.

4. Trout

A lot of vitamin B12 can be found in trout, just like it is in salmon. You can grill, bake, or pan-fry this fish, which makes it easy to use in a lot of different recipes.

5. Tuna

Vitamin B12 is easy to get and doesn't cost much in canned tuna. It gives you a good amount of this important ingredient whether you eat it by itself, in salads or sandwiches.

6. Fortified Foods

A lot of breakfast cereals, plant-based milk replacements (like almond or soy milk), and nutritional yeast have vitamin B12 added to them, so vegans and vegetarians can eat them.

7. Beef

Vitamin B12 can be found in red foods like beef. If you choose lean cuts, you can cut down on excess fat while still getting the benefits of B12.

8. Eggs

Eggs are an easy, cheap, and flexible way to get energy, and they also have vitamin B12. Eating eggs on a regular basis can help you get the B12 you need every day.

9. Cheese

Some kinds of cheese, like Swiss, mozzarella, and feta, have small amounts of vitamin B12. An easy and tasty way to get more B12 is to add cheese to your meals or snacks.

10. Yogurt

Yoghurt is a good source of probiotics and vitamin B12, and you can eat it plain or with a flavour. For a healthier choice, choose types that don't have added sugars.

Also see

10 Healthy Low-Carb Foods That Taste Incredible

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