Foods That Have Vitamin B12

Vitamin B12 is one of the eight B vitamins and plays a vital role in the production of red blood cells and the functioning of the brain and nervous system.

Older people and people with certain conditions that inhibit the absorption of B12 from food can suffer from B12 deficiency and a resulting form of anaemia, so it's important for them to eat foods high in Vitamin B12 like the ones listed below.


Many kinds of shellfish are high in Vitamin B12. Clams and mollusks top the list of B12-rich foods and contain an average of 98 micrograms of B12 in every 100 gram portion. Octopus is also very high in Vitamin B12, though it contains only one-third the amount found in clams and mollusks. Clam chowder is a good source of B12 as well.


Turkey contains 58 micrograms of B12 per 100-gram serving, making it a rich source of B12. Goose and duck are also good sources of B12 and contain amounts comparable to turkey, though slightly less.

Meats and Liver

Most meats are rich sources of B12 and should be part of any diet designed for someone who has a deficiency. Lamb tops the list of B12-rich meats followed closely by veal and beef. Any type of liver is also a good addition to a B12 diet and liver from lamb and veal contain the most B12.

Dairy Products

Just about any type of milk is high in Vitamin B12 and the percentage of the Recommended Daily Allowance (RDA) is usually listed on the side of the carton. Most eggs, especially goose eggs, are high in B12 along with most types of yoghurt.


Many breakfast cereals are high in Vitamin B12, particularly those with lots of bran and fibre. The best cereals to eat are Kellogg's Cornflakes, Kellogg's All Bran with Extra Fiber, Kellogg's Original All Bran, General Mills' Total and Whole Grain Total.


Most types of fish are rich in B12, but some contain much more than others. Topping this list is mackerel, which contains 307 per cent of the recommended daily allowance in one 100-gram serving. Herring, tuna, cod, sardines, salmon, trout and bluefish are also good sources of B12. One serving of any of these will supply you with more than 100 per cent of the amount of B12 you need in a day.