The main food sources of vitamin B12 are animal products and fortified breakfast cereals. Most plant foods do not contain vitamin B12. According to the National Institutes of Health Office of Dietary Supplements, adults should consume at least 2.4 micrograms (mcg) of vitamin B12 daily. Most people meet that requirement by eating a normal diet. Your body must have vitamin B12 in order to form red blood cells. Vitamin B12 also aids in neurological functions and DNA formation.
Top Food Sources of Vitamin B12
Fish, shellfish and organ meats are among the top food sources of vitamin B12. A 3-oz. serving of canned clams contains approximately 84 mcg, a 3-oz. serving of pan-fried beef liver contains 70 mcg and one cup of cooked turkey giblets contains 48 mcg, as listed in the USDA National Nutrient Database for Standard Reference, Release 20. A 3-oz. serving of cooked crab meat contains almost 10 mcg of vitamin B12, one cup of cooked chicken giblets has about 14 mcg and one cup of Kellogg's Special K ready-to-eat cereal contains approximately 6 mcg.
Moderate Food Sources of Vitamin B12
A large double-patty fast-food hamburger with condiments and vegetables contains about 4 mcg of vitamin B12, one cooked chicken liver has a little more than 3 mcg and a 3-oz. serving of tuna, canned in water, contains 2.5 mcg. One large fast-food taco, a 3-oz. serving of breaded and fried catfish and one cup of low-fat cottage cheese each contains about 1.6 mcg. One cup of General Mills Cheerios cereal has almost 2 mcg, and one cup of white chocolate candies has just under 1 mcg.
Low Food Sources of Vitamin B12
Although not at the top of the list of foods rich in vitamin B12, many other foods contain significant amounts of this essential nutrient. Milk, cheese, eggs, yogurt and ice cream are all good sources of vitamin B12, as are all types of cooked chicken, turkey, beef and pork. Packaged products such as frozen waffles, French toast, canned beans and beef stew, frankfurters and canned soups also contain considerable amounts of vitamin B12.
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