About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Vitamin B12. This is a research tool — nothing here constitutes medical advice.

About Vitamin B12

Micronutrient

Vitamin B12 (cobalamin) is essential for neurological function, DNA synthesis, and the formation of red blood cells. It is produced exclusively by micro-organisms and is found in animal products or fortified foods — it does not exist in usable amounts in any unfortified plant food. For anyone following a plant-based diet, reliable supplementation or consistent use of fortified foods (plant milks, nutritional yeast, cereals) is not optional — it is essential.

⚠️ Too little

Megaloblastic anaemia and — most seriously — irreversible neurological damage: subacute combined degeneration of the spinal cord, causing weakness, balance problems, memory loss, and dementia. Deficiency may take years to manifest as the body stores B12 in the liver, but neurological damage can occur before blood levels fall. It is the single most important nutrient risk on plant-based diets.

🚫 Too much

No toxicity has been established from food or supplements. Excess is excreted in urine.

Sources: NHS · NIH ODS · Vegan Society

Daily Reference Intake

EU NRV (adults)
2.5 µg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
27.5 µg
Seaweed, nori, dried, raw
= 1100% of daily NRV
Unit
µg
Measurement unit
used in our database

Foods Containing Vitamin B12

886 foods with recorded data, ranked highest first. Showing 1–100 of 886. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Seaweed, nori, dried, raw 27.5 µg 200%
★ Yeast extract 14.5 µg 200%
★ Eggs, chicken, yolk, raw 8.21 µg 200%
4 Seaweed, kombu, dried, raw 2.8 µg 112%
5 Eggs, chicken, whole, raw 2.7 µg 108%
6 Seaweed, wakame, dried, raw 2.5 µg 100%
7 Omelette, plain, homemade 2.3 µg 92%
8 Omelette, cheese, homemade 2.3 µg 92%
9 Bele, raw 2 µg 80%
10 Eggs, chicken, whole, boiled 2 µg 80%
11 Omelette, curried, homemade 1.7 µg 68%
12 Cheese, Feta 1.7 µg 68%
13 Cheese, Edam 1.5 µg 60%
14 Roulade, spinach 1.4 µg 56%
15 Pesto sauce, homemade 1.4 µg 56%
16 Soy milk, sweetened, plain, refrigerated 1.33 µg 53%
17 Flan, cheese and mushroom, homemade 1.3 µg 52%
18 Flan, cheese and mushroom, wholemeal, homemade 1.3 µg 52%
19 Cheese, Cheddar 1.2 µg 48%
20 Cheese, Camembert 1.2 µg 48%
21 Cheese, Cheshire 1.1 µg 44%
22 Cheese, Double Gloucester 1.1 µg 44%
23 Yorkshire pudding, made with whole milk 1 µg 40%
24 Cheese, Brie 1 µg 40%
25 Flan, cheese, onion and potato, homemade 1 µg 40%
26 Flan, cheese, onion and potato, wholemeal, homemade 1 µg 40%
27 Porridge, made with whole milk 0.9 µg 36%
28 Pudding, rice, homemade, with semi-skimmed milk 0.9 µg 36%
29 Pudding, rice, homemade, with skimmed milk 0.9 µg 36%
30 Pudding, rice, homemade, with whole milk 0.9 µg 36%
31 Omelette, Spanish, homemade 0.9 µg 36%
32 Cheese, cottage 0.7 µg 28%
33 Cheese, Brie, with outer rind removed 0.6 µg 24%
34 Broccoli in cheese sauce, made with semi-skimmed milk, homemade 0.6 µg 24%
35 Yoghurt, whole milk, plain 0.5 µg 20%
36 Chocolate covered caramel and biscuit fingers 0.5 µg 20%
37 Leeks in cheese sauce, made with whole milk, homemade 0.5 µg 20%
38 Yoghurt, Greek-style, plain 0.45 µg 18%
39 Stuffing, sage and onion, homemade 0.4 µg 16%
40 Porridge, made with milk and water 0.4 µg 16%
41 Milk, whole, pasteurised 0.4 µg 16%
42 Milk, semi-skimmed, pasteurised 0.4 µg 16%
43 Yoghurt, low fat, plain 0.4 µg 16%
44 Butter, salted 0.4 µg 16%
45 Vegetable bake, homemade 0.4 µg 16%
46 Leeks in cheese sauce, made with semi-skimmed milk, homemade 0.4 µg 16%
47 Leeks in cheese sauce, made with skimmed milk, homemade 0.4 µg 16%
48 Egg white, raw 0.33 µg 13%
49 Pudding, Christmas, homemade 0.3 µg 12%
50 Milk, skimmed, pasteurised 0.3 µg 12%
51 Cream, double 0.3 µg 12%
52 Cheese, cream 0.3 µg 12%
53 Cheese, goat's, hard 0.3 µg 12%
54 Bread, soda, made with white flour, homemade 0.3 µg 12%
55 Milk bread, homemade 0.3 µg 12%
56 Biscuits, cookies, chocolate chip, American style 0.3 µg 12%
57 Aubergine, stuffed with vegetables, cheese topping 0.3 µg 12%
58 Flan, vegetable, homemade 0.3 µg 12%
59 Flan, vegetable, wholemeal, homemade 0.3 µg 12%
60 Potatoes, duchesse 0.3 µg 12%
61 Lentil and nut roast, with egg, homemade 0.2 µg 8%
62 Nut roast, mixed nuts with egg, homemade 0.2 µg 8%
63 Nut and rice roast, mixed nuts with egg, homemade 0.2 µg 8%
64 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 0.2 µg 8%
65 Nut and vegetable roast, mixed nuts with egg, homemade 0.2 µg 8%
66 Salad, Greek 0.2 µg 8%
67 Tempeh 0.1 µg 4%
68 Potatoes, old, mashed with butter 0.1 µg 4%
69 Potato powder, instant, made up with whole milk 0.1 µg 4%
70 Coffee, Irish 0.1 µg 4%
71 Tempeh (Soy) 0.1 µg 4%
72 Lasagne, spinach, wholemeal, homemade 0.1 µg 4%
73 Lasagne, vegetable, wholemeal, homemade 0.1 µg 4%
74 Potato, leek and celery bake 0.1 µg 4%
75 Coleslaw, not low calorie, retail 0.1 µg 4%
76 Garlic mushrooms, not coated, homemade 0.1 µg 4%
77 Flan, lentil and tomato, homemade 0.1 µg 4%
78 Flan, lentil and tomato, wholemeal, homemade 0.1 µg 4%
79 Pasty, vegetable, wholemeal, homemade 0.1 µg 4%
80 Salad, Waldorf 0.1 µg 4%
81 Cheese, Mozzarella 0 µg 0%
82 Cheese, Parmesan 0 µg 0%
83 Cheese, Wensleydale 0 µg 0%
84 Cheese, processed, plain 0 µg 0%
85 Cheese, Red Leicester 0 µg 0%
86 Cheese, Stilton 0 µg 0%
87 Cheese spread, plain 0 µg 0%
88 Cabbage, white, raw 0 µg 0%
89 Spinach, baby, raw 0 µg 0%
90 Apples, eating, raw (flesh + skin) 0 µg 0%
91 Blueberries, raw 0 µg 0%
92 Oranges, flesh only 0 µg 0%
93 Lettuce, average, raw 0 µg 0%
94 Tomatoes, cherry, raw 0 µg 0%
95 Bananas, raw, flesh only 0 µg 0%
96 Tofu (Firm, Plain) 0 µg 0%
97 Chia seeds, dried 0 µg 0%
98 Almonds (raw) 0 µg 0%
99 Peas, frozen, boiled 0 µg 0%
100 Sweetcorn, frozen, boiled 0 µg 0%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.