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Foods high in vitamin B12

The most vitamin B12 per typical portion among 12,638 USDA reference foods: clams, 84 µg in 3 oz, 3500% of the 2 µg Daily Value. 250 of the 1,001 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most vitamin B12 per portion?

  1. 1
    Clams
    Mollusks, clam, mixed species, cooked, moist heat · 3 oz (85 g)
    84µg3500% DV · 99 µg per 100 g · 134 µg per 200 calories
  2. 2
    Beef liver
    Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled · 3 oz (85 g)
    82µg3417% DV · 96 µg per 100 g · 128 µg per 200 calories
  3. 3
    73µg3042% DV · 86 µg per 100 g · 72 µg per 200 calories
  4. 4
    72µg3000% DV · 85 µg per 100 g · 88 µg per 200 calories
  5. 5
    71µg2958% DV · 83 µg per 100 g · 95 µg per 200 calories
  6. 6
    Lamb liver
    Lamb, New Zealand, imported, liver, cooked, soaked and fried · 3 oz (85 g)
    49µg2042% DV · 58 µg per 100 g · 68 µg per 200 calories
  7. 7
    Octopus
    Mollusks, octopus, common, cooked, moist heat · 3 oz (85 g)
    31µg1292% DV · 36 µg per 100 g · 44 µg per 200 calories
  8. 8
    Oyster
    Mollusks, oyster, Pacific, cooked, moist heat · 3 oz (85 g)
    24µg1000% DV · 29 µg per 100 g · 35 µg per 200 calories
  9. 9
    Turkey liver
    Turkey, all classes, liver, cooked, simmered · 3 oz (85 g)
    24µg1000% DV · 28 µg per 100 g · 30 µg per 200 calories
  10. 10
    Mussel
    Mollusks, mussel, blue, cooked, moist heat · 3 oz (85 g)
    20µg833% DV · 24 µg per 100 g · 28 µg per 200 calories
  11. 11
    Chicken liver
    Chicken, liver, all classes, cooked, pan-fried · 3 oz (85 g)
    18µg750% DV · 21 µg per 100 g · 25 µg per 200 calories
  12. 12
    16µg667% DV · 19 µg per 100 g · 23 µg per 200 calories
  13. 13
    Heart
    Heart · 1 cup (145 g)
    16µg667% DV · 11 µg per 100 g · 13 µg per 200 calories
  14. 14
    Whelk
    Mollusks, whelk, unspecified, cooked, moist heat · 3 oz (85 g)
    15µg625% DV · 18 µg per 100 g · 13 µg per 200 calories
  15. 15
    Brains
    Brains · 1 cup (140 g)
    14µg583% DV · 10 µg per 100 g · 13 µg per 200 calories
  16. 16
    Sardine
    Fish, sardine, Atlantic, canned in oil, drained solids with bone · 1 cup, drained (149 g)
    13µg542% DV · 8.9 µg per 100 g · 8.6 µg per 200 calories
  17. 17
    Mackerel
    Fish, mackerel, jack, canned, drained solids · 1 cup (190 g)
    13µg542% DV · 6.9 µg per 100 g · 8.9 µg per 200 calories
  18. 18
    Herring
    Fish, herring, Atlantic, kippered · 1 fillet, large (7" x 2-1/4" x 1/4") (65 g)
    12µg500% DV · 19 µg per 100 g · 17 µg per 200 calories
  19. 19
    Turkey heart
    Turkey, all classes, heart, cooked, simmered · 3 oz (85 g)
    12µg500% DV · 14 µg per 100 g · 16 µg per 200 calories
  20. 20
    Chicken heart
    Chicken, heart, all classes, cooked, simmered · 1 cup, chopped or diced (145 g)
    11µg458% DV · 7.3 µg per 100 g · 7.9 µg per 200 calories
  21. 21
    Crab
    Crustaceans, crab, alaska king, cooked, moist heat · 3 oz (85 g)
    9.8µg408% DV · 12 µg per 100 g · 24 µg per 200 calories
  22. 22
    Fish
    Fish, canned · 1 cup (135 g)
    9.4µg392% DV · 6.9 µg per 100 g · 8.9 µg per 200 calories
  23. 23
    Rabbit
    Rabbit · 1 cup (135 g)
    8.7µg362% DV · 6.5 µg per 100 g · 6.3 µg per 200 calories
  24. 24
    Lamb
    Lamb, New Zealand, imported, brains, cooked, soaked and fried · 3 oz (85 g)
    8.1µg338% DV · 9.5 µg per 100 g · 12 µg per 200 calories
  25. 25
    Emu
    Emu, fan fillet, cooked, broiled · 1 serving ( 3 oz ) (85 g)
    8.0µg333% DV · 9.4 µg per 100 g · 12 µg per 200 calories
  26. 26
    Lamb heart
    Lamb, New Zealand, imported, heart, cooked, soaked and simmered · 3 oz (85 g)
    7.8µg325% DV · 9.2 µg per 100 g · 11 µg per 200 calories
  27. 27
    Beef skirt
    Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled · 3 oz (85 g)
    7.0µg292% DV · 8.2 µg per 100 g · 5.6 µg per 200 calories
  28. 28
    Conch
    Mollusks, conch, baked or broiled · 1 cup, sliced (127 g)
    6.7µg279% DV · 5.3 µg per 100 g · 8.1 µg per 200 calories
  29. 29
    Chicken
    Chicken, meatless, breaded, fried · 1 cup, diced (130 g)
    6.6µg275% DV · 5.1 µg per 100 g · 4.4 µg per 200 calories
  30. 30
    Beef heart
    Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled · 3 oz (85 g)
    5.7µg238% DV · 6.7 µg per 100 g · 7.5 µg per 200 calories
  31. 31
    Caviar
    Fish, caviar, black and red, granular · 1 oz (28 g)
    5.7µg238% DV · 20 µg per 100 g · 15 µg per 200 calories
  32. 32
    Ostrich
    Ostrich, inside strip, cooked · 1 serving ( 3 oz ) (85 g)
    5.5µg229% DV · 6.4 µg per 100 g · 7.9 µg per 200 calories
  33. 33
    Goose egg
    Goose egg, cooked · 1 egg (144 g)
    5.5µg229% DV · 3.8 µg per 100 g · 3.4 µg per 200 calories
  34. 34
    Beef chuck
    Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled · 3 oz (85 g)
    5.3µg221% DV · 6.2 µg per 100 g · 5.8 µg per 200 calories
  35. 35
    Salmon
    Salmon, sockeye, canned, drained solids, without skin and bones · 3 oz (85 g)
    4.7µg196% DV · 5.5 µg per 100 g · 7.0 µg per 200 calories
  36. 36
    Cuttlefish
    Mollusks, cuttlefish, mixed species, cooked, moist heat · 3 oz (85 g)
    4.6µg192% DV · 5.4 µg per 100 g · 6.8 µg per 200 calories
  37. 37
    Beef shoulder
    Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled · 3 oz (85 g)
    4.5µg188% DV · 5.3 µg per 100 g · 5.7 µg per 200 calories
  38. 38
    Trout
    Fish, trout, grilled · 1 small/regular fillet (90 g)
    4.4µg183% DV · 4.9 µg per 100 g · 4.9 µg per 200 calories
  39. 39
    Beef loin
    Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled · 3 oz (85 g)
    4.4µg183% DV · 5.2 µg per 100 g · 4.9 µg per 200 calories
  40. 40
    Beef
    Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, roasted · 3 oz (85 g)
    4.0µg167% DV · 4.7 µg per 100 g · 5.2 µg per 200 calories
  41. 41
    Eel
    Fish, eel · 1 cup (135 g)
    3.8µg158% DV · 2.9 µg per 100 g · 2.1 µg per 200 calories
  42. 42
    Egg
    Egg, duck, whole, fresh, raw · 1 egg (70 g)
    3.8µg158% DV · 5.4 µg per 100 g · 5.8 µg per 200 calories
  43. 43
    Beef round
    Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled · 3 oz (85 g)
    3.7µg154% DV · 4.4 µg per 100 g · 5.3 µg per 200 calories
  44. 44
    Cisco
    Fish, cisco, smoked · 3 oz (85 g)
    3.6µg150% DV · 4.3 µg per 100 g · 4.8 µg per 200 calories
  45. 45
    Vegetarian fillets
    Vegetarian fillets · 1 fillet (85 g)
    3.6µg150% DV · 4.2 µg per 100 g · 2.9 µg per 200 calories
  46. 46
    Vegetarian
    Vegetarian, fillet · 1 fillet (85 g)
    3.6µg150% DV · 4.2 µg per 100 g · 2.9 µg per 200 calories
  47. 47
    Whiting
    Fish, whiting, grilled · 1 large fillet (135 g)
    3.5µg146% DV · 2.6 µg per 100 g · 3.9 µg per 200 calories
  48. 48
    Spiny lobster
    Crustaceans, spiny lobster, mixed species, cooked, moist heat · 3 oz (85 g)
    3.4µg142% DV · 4.0 µg per 100 g · 5.7 µg per 200 calories
  49. 49
    Beef shank
    Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered · 3 oz (85 g)
    3.2µg133% DV · 3.8 µg per 100 g · 3.8 µg per 200 calories
  50. 50
    Lamb shoulder
    Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braised · 3 oz (85 g)
    3.2µg133% DV · 3.7 µg per 100 g · 2.6 µg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much vitamin B12 a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 2.4 µg for women and 2.4 µg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-30.9 µg0.9 µg
4-81.2 µg1.2 µg
9-131.8 µg1.8 µg
14-182.4 µg2.4 µg
19-302.4 µg2.4 µg
31-502.4 µg2.4 µg
51 and older2.4 µg2.4 µg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodVitamin B12 per 100 gIn the portion ranking
Mollusks, clam, mixed species, cooked, moist heat99 µgranked 1
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled96 µgranked 2
Lamb, variety meats and by-products, liver, cooked, pan-fried86 µgranked 3
Veal, variety meats and by-products, liver, cooked, braised85 µgranked 4
Beef, variety meats and by-products, liver, cooked, pan-fried83 µgranked 5
Moose, liver, braised (Alaska Native)71 µgnot an everyday portion (rule above)
Lamb, New Zealand, imported, liver, cooked, soaked and fried58 µgranked 6
Goose, liver, raw54 µgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Vitamin B12: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov