EXPLORE A NUTRIENT
Vitamin B12
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Vitamin B12 includes several cobalamins; the reference diagram shows cyanocobalamin. [1] [2]
This reference form does not represent every form included in the USDA quantity.
Description, source and attribution
Reference depiction: cyanocobalamin. Formula C63H88CoN14O14P; PubChem CID 166596686; charge 0. This specified form does not represent every form or molecule included in the USDA quantity.
PubChem Compound 166596686, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
166 foods with data 40 not reported, excluded from ranking
- Pigeon peas
Pigeon peas (red gram), mature seeds, cooked, boiled, without salt, exactly as identified by USDA.
0 µg - Pine nuts
Nuts, pine nuts, dried, exactly as identified by USDA.
0 µg - Plum
Plums, raw, exactly as identified by USDA.
0 µg - Pomegranate
Pomegranates, raw, exactly as identified by USDA.
0 µg - Poppy seeds
Spices, poppy seed, exactly as identified by USDA.
0 µg - Potato
Boiled potato flesh, cooked without skin, without salt.
0 µg - Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
0 µg - Quinoa
Cooked quinoa; added salt/fat not specified in the source description.
0 µg - Radish
Radishes, raw, exactly as identified by USDA.
0 µg - Dried rosemary
Spices, rosemary, dried, exactly as identified by USDA.
0 µg - Rutabaga
Rutabagas, cooked, boiled, drained, without salt, exactly as identified by USDA.
0 µg - Rye grain
Rye grain, unprepared; not cooked rye bread.
0 µg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Vitamin B12 (Vitamin B-12), in µg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Vitamin B12: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is vitamin B12 and what does it do?
Vitamin B12 is a nutrient that helps keep your body’s blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.
How much vitamin B12 do I need?
The amount of vitamin B12 you need each day depends on your age. Average daily recommended amounts for different ages are listed below in micrograms (mcg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.4 mcg |
Identity and structure sources
- PubChem Compound 166596686: Cyanocobalamin · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13