Vitamin B12 (or cobalamin) is a water-soluble vitamin that plays an important role in many bodily processes. It is required for healthy red blood cell formation, DNA synthesis, and nervous system function.
Vitamin B12 is found primarily in animal-based foods such as meat, fish, dairy products, and eggs. Vegans and vegetarians are at a higher risk of developing a vitamin B12 deficiency, as plant foods may not provide adequate amounts of this nutrient. Symptoms of a deficiency can include fatigue, weakness, numbness or tingling in the hands and feet, difficulty walking, and memory problems.
The Recommended Dietary Intake (RDI) is 2.4 mcg/day for men and women 19+ years, 2.6 mcg/day for pregnant women and 2.8 mcg/day for breastfeeding women.
Foods high in vitamin B12 |
|
|
Food (Serving Size) |
Vitamin B12 (mcg) |
|
Beef liver, pan-fried (100 g) |
70 |
|
Lamb liver, grilled (50 g) |
38.2 |
|
Octopus, raw (100 g) |
20 |
|
Mussel, blue, steamed (100 g) |
19 |
|
Oyster, Sydney rock/Pacific, raw (100 g) |
15 |
|
Nutritional yeast, fortified (¼ cup) |
15 |
|
Chicken liver, fried (50 g) |
8.1 |
|
Sardines, Australian, whole, fried (100 g) |
6.8 |
|
Lamb, shoulder, roasted (100 g) |
3.2 |
|
Snapper, fillet, baked (100 g) |
3.1 |
|
Salmon, Atlantic, cooked (100 g) |
2.6 |
|
Tuna, canned in water (100 g) |
2.5 |
|
Beef, ground, lean, pan-fried (100 g) |
2.4 |
|
Barramundi, fillet, grilled (100 g) |
2.3 |
|
Milk, regular fat (250mL, 1 cup) |
1.3 |
|
Yoghurt, plain (150 g) |
1 |
|
Cheese, cheddar (40 g, 2 slices) |
0.5 |
|
Egg, whole, cooked (1 large) |
0.5 |
|
Turkey, breast meat, roasted (100 g) |
0.3 |
|
Tempeh (½ cup) |
0.1 |
|
Banana (1 medium) |
0.1 |
|
Bread, whole-wheat (1 slice) |
0.1 |
|
Strawberries, raw, halved (½ cup) |
0.1 |
|
Beans, kidney, boiled (½ cup) |
0.1 |
|
Spinach, boiled, drained (½ cup) |
0.1 |
Vegan sources of vitamin B12 |
|
|
Food (Serving Size) |
Vitamin B12 (mcg) |
|
Nutritional yeast, fortified (¼ cup) |
15 |
|
Tempeh (½ cup) |
0.1 |
|
Banana (1 medium) |
0.1 |
|
Bread, whole-wheat (1 slice) |
0.1 |
|
Strawberries, raw, halved (½ cup) |
0.1 |
|
Beans, kidney, boiled (½ cup) |
0.1 |
|
Spinach, boiled, drained (½ cup) |
0.1 |
