Vitamin B12 is an essential nutrient in healthy blood. It assists in the formation of red blood cells and helps the body process carbohydrates, fats and proteins. In addition, Vitamin B12 encourages healthy nerve cell development and reduces the risk of anemia. The Food and Drug Administration determines a Daily Value (DV) of B12 to be 6mcg. Any food that provides 20 percent of that value is a high source of vitamin B12.
Red Meat
The best sources of vitamin B12 come from animals, with red meat choices at the top of the list. A single slice of braised beef liver provides 48mcg of B12, or 800 percent of the DV. A 3-oz. broiled sirloin weighs in with 2.4mcg of vitamin B12, quite a bit less than the beef liver but still 40 percent of the DV. A hamburger with a double patty provides 1.9mcg of B12, accounting for 30 percent of the Daily Value.
Lamb, braised or fried, offers a hefty serving of 85mcg. of vitamin B12. A serving of braised veal provides 84mcg.
Seafood
Some of the foods richest in vitamin B12 include seafood and freshwater fish. Clams surpass other seafoods with 34.2mcg of B12 in a 3-oz. serving, breaded and fried, providing 570 percent of the DV. Cooked wild oysters offer 35mcg per serving.
Some fish varieties are also rich in B12--including rainbow trout, sockeye salmon and haddock. All provide more than 20 percent of the Daily Value for vitamin B12 in a serving.
Poultry
Although chicken and turkey provide only average amounts of vitamin B12, some poultry organs rate among the richest sources of this nutrient. Cooked turkey liver provides 58mcg, and goose liver offers 54mcg per serving.
Fortified Foods
Natural sources of vitamin B12 are much lower in non-animal food sources, but many packaged foods are fortified to provide this nutrient. Breakfast cereals are among the best non-animal sources of vitamin B12, with many cereals providing 6mcg. This is equal to 100 percent of the Daily Value.
Nutrition labels on packaged food need not list vitamin B12 unless the product is fortified.
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