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.

Your Daily Vitamin B12 Needs

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

Sources of Vitamin B12

Excellent Sources of B12 (at least 0.5 mcg of vitamin B12 or 25% DV per serving)

Food Sources Serving Size Micrograms (mcg) of Vitamin B12 % Daily Value (DV)
Meat 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
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
Soy or rice beverages, fortified with vitamin B12 250 mL 1.0 50

 

Health Canada’s Eating Well with Canada’s Food Guide provides examples on how you can measure serving sizes.