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
- Bison
Game meat, bison, separable lean only, cooked, roasted, exactly as identified by USDA.
2.86 µg - Atlantic salmon
Farmed Atlantic salmon, cooked with dry heat.
2.8 µg - Beef ground 90% lean
Ground beef, 90% lean / 10% fat, cooked as a pan-broiled patty.
2.79 µg - Channel catfish
Fish, catfish, channel, farmed, cooked, dry heat, exactly as identified by USDA.
2.78 µg - Lamb leg
Roasted lamb whole leg, shank and sirloin, separable lean only, choice, trimmed to 1/4 inch fat.
2.64 µg - Canned light tuna
Light tuna canned in water, drained solids; not specified as no-salt-added.
2.57 µg - Mozzarella cheese
Whole-milk mozzarella cheese; not the low-moisture entry.
2.28 µg - Haddock
Fish, haddock, cooked, dry heat, exactly as identified by USDA.
2.13 µg - Tilapia
Tilapia cooked with dry heat; added salt/fat not specified.
1.86 µg - Turkey breast
Roasted turkey breast from retail parts, meat only; seasoning not specified.
1.76 µg - Feta cheese
Cheese, feta, exactly as identified by USDA.
1.69 µg - Shrimp
Mixed-species shrimp, cooked with moist heat; may contain moisture-retention additives.
1.66 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