Vitamin B12 is primarily found in animal-based foods, such as meat, fish, eggs, and dairy products. Some of the foods that are highest in vitamin B12 include:
- Clams: Clams are the richest food source of vitamin B12, with 84 micrograms per 3-ounce serving.
- Liver: Beef liver and chicken liver are both high in vitamin B12, with a 3-ounce serving providing 71 micrograms and 15 micrograms, respectively.
- Fish: Fatty fish, such as salmon, trout, and tuna, are good sources of vitamin B12. A 3-ounce serving of cooked salmon provides 4.9 micrograms of vitamin B12.
- Meat: Beef, lamb, and pork are all good sources of vitamin B12. A 3-ounce serving of cooked beef provides 1.5 micrograms of vitamin B12.
- Dairy products: Milk, cheese, and yogurt are all good sources of vitamin B12. A cup of milk provides 1.2 micrograms of vitamin B12.
- Eggs: Eggs are a good source of vitamin B12, with one large egg providing 0.6 micrograms of vitamin B12.
It's important to note that plant-based foods do not naturally contain vitamin B12, so it can be difficult for vegans and vegetarians to obtain adequate intake of vitamin B12 from diet alone. For this reason, many vegans and vegetarians choose to consume vitamin B12-fortified foods or take a vitamin B12 supplement to ensure adequate intake.
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