The recommended daily intake for vitamin B12 is 6 mcg per day according to the National Health Institutes Office of Dietary Supplements. The same source states that, based on available data, most individuals in the United States consume the recommended amount on a regular basis. Speak to your doctor about concerns regarding your vitamin B12 intake -- inadequate nutrition and some medical conditions can lead to a diminished supply of the vitamin in the body.
Liver
Liver and onions is an acquired taste for most, but quite high in vitamin B12. According to the USDA National Nutrient Database, 3 oz. of pan fried beef liver contains 70.66 mcg of vitamin B12. By comparison, one simmered chicken liver contains 3.30 mcg, and two slices of a pork-liver based sausage, called Braunschweiger, contain 11.39 mcg.
Clams
Eaten raw, cooked as a main dish or used in the manufacture of soups, stews, pastas and side dishes, clams are a part of the culinary tradition of numerous countries, including the United States. Three oz.of canned clams of mixed species contain 84.06 mcg of vitamin B12 as noted by the USDA National Nutrient Database. Raw clams of mixed species contain significantly less vitamin B12 than their canned counterparts---only 42.06 mcg. Not surprisingly, New England clam chowder is a viable source of vitamin B12. The USDA National Nutrient Database notes that 1 cup of New England style clam chowder prepared with lowfat milk contains 12 mcg vitamin B12, double the daily value.
Oysters
Legend holds oysters as a powerful aphrodisiac, a rumor yet to be scientifically verified. One verifiable truth is that these shellfish are loaded with vitamin B12. Six medium-sized raw wild eastern oysters contain 16.35 mcg of vitamin B12, while 3 oz. of breaded and fried eastern oysters contain 13.29 mcg of vitamin B12 as noted by the USDA National Nutrient Database.
Cereals
The USDA does not require the listing of vitamin B12 values unless the food has been fortified with the vitamin. The National Institutes of Health, Office of Dietary Supplements notes breakfast cereals are typically fortified with 100 percent of the daily recommended value and 25 percent of the daily recommend value, 6 mcg and 1.5 mcg respectively. These cereals make vitamin B12, which is not typically found in non-meat sources, more readily accessible to vegetarians, vegans or those on a restricted diet for health or cultural reasons. The amount of vitamin B12 in a cereal can vary by manufacturer and product -- check the nutrition label of a cereal to find out the specifics.
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