|
Foods that provide Cynocobalamin / vitamin B12
Vitamin B12 is naturally found in animal foods including fish, meat, poultry, eggs, milk, and milk products. Fortified breakfast cereals are a particularly valuable source of vitamin B12 for vegetarians. This table lists a variety of food sources of vitamin B12.
Table 1: Selected food sources of vitamin B12
| Food |
Micrograms (μg)
per serving |
Percent
DV* |
| Mollusks, clam, mixed species, cooked, 3 ounces |
84.1 |
1400 |
| Liver, beef, braised, 1 slice |
47.9 |
780 |
| Fortified breakfast cereals, (100%) fortified), ¾ cup |
6.0 |
100 |
| Trout, rainbow, wild, cooked, 3 ounces |
5.4 |
90 |
| Salmon, sockeye, cooked, 3 ounces |
4.9 |
80 |
| Trout, rainbow, farmed, cooked, 3 ounces |
4.2 |
50 |
| Beef, top sirloin, lean, choice, broiled, 3 ounces |
2.4 |
40 |
| Fast Food, Cheeseburger, regular, double patty & bun, 1 sandwich |
1.9 |
30 |
| Fast Food, Taco, 1 large |
1.6 |
25 |
| Fortified breakfast cereals (25% fortified), ¾ cup |
1.5 |
25 |
| Yogurt, plain, skim, with 13 grams protein per cup, 1 cup |
1.4 |
25 |
| Haddock, cooked, 3 ounces |
1.2 |
20 |
| Clams, breaded & fried, ¾ cup |
1.1 |
20 |
| Tuna, white, canned in water, drained solids, 3 ounces |
1.0 |
15 |
| Milk, 1 cup |
0.9 |
15 |
| Pork, cured, ham, lean only, canned, roasted, 3 ounces |
0.6 |
10 |
| Egg, whole, hard boiled, 1 |
0.6 |
10 |
| American pasteurized cheese food, 1 ounces |
0.3 |
6 |
| Chicken, breast, meat only, roasted, ½ breast |
0.3 |
6 |
*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin B12 is 6.0 micrograms (μg). Most food labels do not list a food's vitamin B12 content. The percent DV (%DV) listed on the table indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet.
|