Vitamin B12 Rich Foods List Deal
30 FOODS HIGH IN VITAMIN B12 - NUTRITION ADVANCE
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Estimated Reading Time 7 minsPublished Oct 29, 2018
- Liver. Liver is an excellent source of vitamin B12, and a 5 oz (140-gram) serving of beef liver provides a substantial 1645% of the RDI (1). Not only is liver rich in B12, but it is also a significant provider of many other essential nutrients, particularly vitamin A, biotin, riboflavin, and copper.
- Beef (Ribeye Steak) Although not quite as rich in B12 as liver, regular beef is still a good source of the vitamin. A typical 8 oz (225-gram) ribeye steak supplies a decent 120% of the RDI for vitamin B12 (4).
- Mackerel (Atlantic) Staying with the seafood theme, and the common oily fish mackerel is another food that is very high in vitamin B12. For instance, one small fillet of mackerel supplies 279% of vitamin B12’s RDI (5).
- Clams. Most types of seafood are incredibly nutrient-dense, and clams are no different. Clams are a highly concentrated source of vitamin B12, and a modest 3 oz (85-gram) serving provides 1401% of the RDI (7).
- King Crab. The king crab is a large crustacean species native to the Pacific ocean. Since it is reasonably challenging to catch, king crab usually sells for a high price, and people consider it to be premium seafood.
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- Clams. Vitamin B12: 84.1 mcg in 3 ounces of cooked clams (3,504% of your DV) Other body benefits: Not only do clams have the highest concentration of vitamin B12 of any food, they're also filled with potassium.
- Oysters. Vitamin B12: 24.5 mcg in 3 ounces of cooked oysters (1,020% DV) Other body benefits: Oysters contain more zinc than any other food—a whopping 32 mg in six raw oysters, 400% of your RDA.
- Nutritional Yeast. Vitamin B12: 24 mcg in 3 tablespoons of nutritional yeast (1,000% DV) Other body benefits: Nutritional yeast—a seasoning with a nutty, cheesy flavor—is also a good source of other B vitamins, including vitamins B1, B2, B3, and folate.
- Mussels. Vitamin B12: 20.4 mcg in 3 ounces of cooked mussels (850% DV) Other body benefits: In addition to vitamin B12, mussels are also a good source of protein, potassium, vitamin C, and omega-3 fatty acids.
- Crab. Vitamin B12: 7.6 mcg in 3 ounces (316% DV) Other body benefits: Crab meat contains vitamins A, B, and C, as well as magnesium. Like oysters, it has zinc: three ounces contain 3.01mg.
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