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December 09, 2020 2 Comments

Welcome to the topic "Top 10 Foods high in Vitamin B12."

Are you looking to know everything about Top 10 Foods high in Vitamin B12, you’ve just landed in the right place.

Vitamin B12 is water-soluble and the most important vitamin that can help your body to make red blood cells and DNA. 

It keeps your healthy system healthy and can be found in animal products. 

If you’re eating plenty of animal products, then you might not need an additional supplement to meet the daily recommended value. 

But you may struggle to get the DV of Vitamin B12 if:

  • You’re older 
  • You’re vegetarian
  • You’ve digestive problems
  • You’re pregnant

There are some medicines that can lower the levels of Vitamin B12 in your body and the names are as follow:

  • proton pump inhibitors (Prilosec, Prevacid)
  • H2 receptor antagonists (Zantac, Pepcid)
  • metformin

If you’re unable to meet the daily recommended value of Vitamin B12, then there are many supplements available in the market. 

But, if you don’t want to go the supplements way, there are some foods that are rich in Vitamin B12. You can eat those foods to meet the DV of Vitamin B12. 

Let’s get started!

Top 10 Foods High in Vitamin B12

To meet your nutrition goals, we are breaking down the list of Vitamin B12 rich foods. 

Top 10 Foods high in Vitamin B12


3 Ounces of Salmon contains 4.8mcg

Salmon fish has so many benefits and VB12 is one of them. What’s more, you can get omega-3 fatty acids from this fish too. 

The taste of the salmon is super delicious and unsaturated fats in it can help prevent heart diseases and strokes by lowering cholesterol levels. 

Salmon is known for reducing blood sugar levels and inflammation in your body as well. 


3 Ounces of Trout contains 3.5mcg

There’s no doubt that trout is a nutritional powerhouse. You can get so much nutrition when eating 3 ounces of trout and guess what? 3 ounces of trout can meet your daily recommended value of Vitamin B12. 

Trout is also high in protein and other minerals. So, going for trout is absolutely worth it. 


3 ounces of clams contains 84.1mcg

Whether you eat them cooked, steam them, or in raw form, they will provide you with the highest numbers of Vitamin B12 to meet your needs. 

Clams are one of the best sources of grabbing Vitamin B12 and they aren’t limited to one Vitamin. They are high in fats, protein, and iron as well. 

So, going for clams can help you achieve your nutrition goals. 

Beef Liver

3 ounces of Beef Liver contains 70.7mcg

Beef liver is another great source of grabbing Vitamin B12 and it tastes so good as well (if cooked well). Not only will you get Vitamin B12 but protein, iron, and Vitamin A as well. 

One thing that you need to keep in your mind is “Beef Liver is high in cholesterol” and if you’re a heart patient, you really need to avoid this. 

Do not rely only on the beef liver to get Vitamin B12, there are other foods as well that you can try. 

Breakfast Cereals

½ cup of Breakfast cereals contains 6.0mcg

If you want to go the vegan way, there’s no better option than Breakfast cereals for you. Breakfast Cereals contain much other nutrition as well, but the half cup can fulfill the need for a daily recommendation of Vitamin B12. 


One cup of milk contains 1.2 mcg

A cup of milk can fulfill the need of your daily Vitamin B12 value. Not only you’re going to get Vitamin B12 but Calcium and Vitamin D as well. 

If you’re limiting the intake of fats, then stick to low-fat or skim dairy products. 


One cup of yogurt contains 1.1mcg

Yogurt is being loved by everyone and there are many brands that deal with the production of yogurt. Make sure to get the best quality yogurt to meet your daily needs of Vitamin B12. 

By eating yogurt every day, you’ll get Vitamin B12, Calcium, Vitamin D, and many other beneficial probiotics. If you want to eat yogurt every day, make sure to choose with “Less Sugar” in it. 


3 ounces of ham contains 0.6mcg

Not only will you get Vitamin B12, but all the B Vitamins except folate. Ham is lower in fats, cholesterol, and calories than many other foods that we listed above. Also, it is much higher in sodium as well. 

If you’re sticking to low-sodium foods, then ham isn’t an option for you. 


One Hard Boiled Egg contains 0.6mcg

You might not find eggs that high in Vitamin B12 as Fish or Meat, but still it can fulfill your daily needs. People eat eggs in the morning to meet the requirements of protein intake as well.

Chicken Breast

3 ounces of chicken breast contains 0.3mcg

Chicken is another decent source of grabbing Vitamin B12 and it is liked by almost everyone in the world. It is easy to find, cook, and inexpensive. 

It can help you get protein as well.

So, these are the top 10 foods high in Vitamin B12, and let’s now talk about Vegan Foods that are high in Vitamin B12. 

Vegan Foods that are high in Vitamin B12

Here’s the list of Vegan foods that are high in Vitamin B12.

  • breakfast cereals
  • non dairy milk
  • meat substitutes
  • rice
  • nutritional yeast
  • energy bars

In order to help prevent the deficiency of Vitamin B12, you can add supplements to your daily routine. But, asking about supplements from your doctor is what we recommend. 

So, that’s all from the topic “Top 10 foods that are high in Vitamin B12” and if you still have any questions in mind, feel free to comment down below.

Don’t forget to share it with your friends and family. Enzyme Vitality.

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