Vitamin B12 is important for making red blood cells and maintaining a healthy nervous system.
Vitamin B12 is mostly found in foods of animal origin. If you’re a vegetarian, speak to your doctor or dietitian about getting enough vitamin B12 from foods and/or supplements.
2-3 years = 0.9 mcg
4-8 years = 1.2 mcg
9-13 years = 1.8 mcg
14+ years = 2.4 mcg
During Pregnancy = 2.6 mcg
During Breastfeeding = 2.8 mcg
| Serving Size | Micrograms (mcg) of Vitamin B12 | % Daily Value (DV) | ||
|---|---|---|---|---|
| Meat Food Sources | Lamb kidney, cooked | 75 g | 59.2 | 2960 |
| Beef kidney, cooked | 75 g | 18.7 | 935 | |
| Lamb (lean), cooked | 75 g | 18.0 | 900 | |
| Beef (lean), cooked | 75 g | 1.9 | 95 | |
| Turkey, cooked | 75 g | 1.0 | 50 | |
| Pork (lean), cooked | 75 g | 0.5 | 25 | |
| Fish & Seafood Sources | Clams, cooked | 75 g | 74.2 | 3710 |
| Mussels, cooked | 75 g | 18.0 | 900 | |
| Herring, baked | 75 g | 7.2-9.9 | 360-495 | |
| Sardines, canned | 75 g | 6.7 | 335 | |
| Salmon (various types), baked | 75 g | 2.1-4.3 | 105-2015 | |
| Pink salmon, canned | 75 g | 3.7 | 185 | |
| Light tuna, canned | 75 g | 1.7-2.2 | 85-110 | |
| Eggs & Milk Products | Eggs, cooked | 2 large | 1.6 | 80 |
| Cottage cheese | 250 mL | 0.9-1.5 | 45-75 | |
| Milk | 250 mL | 1.2-1.4 | 60-70 | |
| Yogurt, plain | 175 mL | 1.0 | 50 | |
| Buttermilk | 250 mL | 1.0 | 50 | |
| Swiss cheese | 50 g | 0.8 | 40 | |
| Plant Sources | Nutritional yeast or nutritional yeast seasoning, fortified with vitamin B12 | 5 g | 0.8-2.5 | 40-125 |
| Veggie/soy burger | 75 g | 1.5 | 75 | |
| Unsweetened soy or rice beverages, fortified with vitamin B12 | 250 mL | 1.0 | 50 | |