Top 30 · Updated 2026

Foods high in vitamin B12

Vitamin B12 supports red blood cell formation and nervous system health. Only found in animal foods and fortified products.

#	Food	Vitamin B12 per 100g	FoodScore
1	Sardines (canned in oil, drained) seafood	375 % DV	72
2	Tuna (canned in water, drained) seafood	125 % DV	61
3	Salmon (Atlantic, cooked) seafood	112 % DV	85
4	Cheerios (original) grain	100 % DV	56
5	Ground beef (93% lean, cooked) meat	85 % DV	78
6	Honey Nut Cheerios grain	81 % DV	42
7	Oat milk beverage	50 % DV	49
8	Shrimp (cooked) seafood	48 % DV	76
9	Soy milk (unsweetened) beverage	43 % DV	51
10	Eggs (whole) meat	38 % DV	85
11	Cheddar cheese dairy	35 % DV	61
12	Greek yogurt (plain, whole milk) dairy	32 % DV	69
13	Greek yogurt (plain, nonfat) dairy	31 % DV	70
14	Cottage cheese (low-fat) dairy	25 % DV	71
15	Milk (skim) dairy	19 % DV	62
16	Milk (whole) dairy	18 % DV	62
17	Chicken thigh (skinless, cooked) meat	14 % DV	85
18	Chicken breast (skinless, cooked) meat	12 % DV	74
19	Avocado fruit	0 % DV	85
20	Black beans (cooked) legume	0 % DV	85
21	Chia seeds nut seed	0 % DV	85
22	Popcorn (air-popped) snack	0 % DV	85
23	Rolled oats (dry) grain	0 % DV	85
24	Steel-cut oats (dry) grain	0 % DV	85
25	Tofu firm legume	0 % DV	85
26	Almonds (raw) nut seed	0 % DV	84
27	Chickpeas (cooked) legume	0 % DV	83
28	Edamame (cooked) legume	0 % DV	83
29	Lentils (cooked) legume	0 % DV	83
30	Walnuts nut seed	0 % DV	79

How this ranking works

Foods are ranked highest-first on vitamin b12 content per 100g — then cross-referenced with their overall FoodScore so you can see quality at a glance. Our methodology follows the USDA Dietary Guidelines for Americans 2020-2025 and NIH DRI values.

Read the methodology →

Other nutrient rankings

30 foods ranked · 63 foods in the database.