Vitamin B-12 is an essential nutrient, meaning that it cannot be made in the body and must be obtained in the diet. It is needed in the body for the formation of red blood cells and for the synthesis of DNA. As vitamin B-12 is only found naturally in animal-source foods, vegans, who do not consume meat, dairy or eggs, must be sure to consume fortified products.
Meat & Poultry
Beef liver provides a large amount of vitamin B-12, with 48 mcg per slice, fulfilling 800 percent of the daily value based on a 2,000-calorie diet. Other beef products are also high in B-12; 3 oz. of top sirloin contains 2.4 mcg, or 40 percent of the daily value. Poultry is not as rich in this vitamin but does contain a limited amount. A half of a chicken breast provides .3 mcg, or 6 percent of the daily value.
Seafood
Clams are rich in vitamin B-12, with 84 mcg in 3 oz. Other seafood items high in vitamin B-12 include oysters, with 13.3 mcg in 3 oz., clam chowder, with 12 mcg in 1 cup, and crab, with almost 10 mcg in 3 oz. Seafood is a healthy choice not only because of its B-12 content, but also because it contains heart-healthy unsaturated fat, protein and other vitamins and minerals.
Grains
Fortified breakfast cereals also provide a high amount of vitamin B-12. One cup of Kellogg's Special K cereal contains 6 mcg, as does Kellogg's All-Bran Complete Wheat Flakes. General Mills Total Corn Flakes and Whole Grain Total contain the same amount. Other cereals that contain lesser amounts include Kellogg's Rice Krispies, with approximately 3 mcg in 1.25 cups, and General Mills Wheaties, with 3 mcg in 1 cup.
Dairy and Eggs
Dairy products are not as rich in vitamin B-12 as are some meat and seafood products and fortified cereals, but do contain a modest amount. One cup of plain yogurt contains 1.4 mcg, or 15 percent of the daily value based on a 2,000-calorie diet. One cup of milk provides .9 mcg, or 15 percent of the daily value. Eggs contain less B-12, with 0.6 mcg in 1 large egg, or 10 percent of the daily value.
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