Vitamin B12 (cobalamin) in Foods

List of foods with a high vitamin B12 (cobalamin) content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Clam 98.89µg 4120.4%
2 Beef liver 70.58µg 2940.8%
3 Goose liver 54µg 2250%
4 Duck liver 54µg 2250%
5 Octopus 36µg 1500%
6 Turkey liver 28.17µg 1173.8%
7 Beef kidney 24.9µg 1037.5%
8 Mussels 24µg 1000%
9 Chicken livers 21.13µg 880.4%
10 Mackerel 19µg 791.7%
11 Pork liver 18.67µg 777.9%
12 Pork pancreas 17.07µg 711.3%
13 Beef brain 15.2µg 633.3%
14 Herring 13.14µg 547.5%
15 Oyster 12.91µg 537.9%
16 Beef heart 10.8µg 450%
17 Roe (fish eggs) 10µg 416.7%
18 Foie gras 9.4µg 391.7%
19 Sardine 8.94µg 372.5%
20 Rabbit meat 8.3µg 345.8%
21 Beaver meat 8.3µg 345.8%
22 Pork kidneys 7.79µg 324.6%
23 Trout 7.49µg 312.1%
24 Chicken hearts 7.29µg 303.8%
25 Jack mackerel 6.94µg 289.2%
26 Cuttlefish 5.4µg 225%
27 Duck eggs 5.4µg 225%
28 Egg yolk powder 5.11µg 212.9%
29 Goose egg 5.1µg 212.5%
30 Ostrich meat 5.03µg 209.6%
31 Coho salmon 5µg 208.3%
32 Pink salmon 4.73µg 197.1%
33 Sockeye salmon 4.47µg 186.3%
34 Cisco 4.26µg 177.5%
35 Milk based protein powder 4.2µg 175%
36 Lingcod 4.15µg 172.9%
37 Smelt 3.97µg 165.4%
38 Pork heart 3.79µg 157.9%
39 Pollock 3.68µg 153.3%
40 Egg substitute (powder) 3.52µg 146.7%
41 Snapper 3.5µg 145.8%
42 Chum salmon 3.46µg 144.2%
43 Crab 3.33µg 138.8%
44 Milkfish 3.27µg 136.3%
45 Dry milk 3.25µg 135.4%
46 Horse meat 3.16µg 131.7%
47 Beef tongue 3.13µg 130.4%
48 Swiss cheese 3.06µg 127.5%
49 Atlantic salmon 3.05µg 127.1%
50 Catfish 2.9µg 120.8%
51 Eel 2.89µg 120.4%
52 Chinook salmon 2.87µg 119.6%
53 Beef 2.86µg 119.2%
54 Pork spleen 2.76µg 115%
55 Lamb meat 2.71µg 112.9%
56 Whiting 2.6µg 108.3%
57 Beef lungs 2.59µg 107.9%
58 Beefalo meat 2.55µg 106.3%
59 Tuna 2.55µg 106.3%
60 Sturgeon 2.5µg 104.2%
61 Monster Energy drink 2.5µg 104.2%
62 Bear meat 2.47µg 102.9%
63 Whey protein powder 2.45µg 102.1%
64 Bison meat 2.44µg 101.7%
65 Gjetost cheese 2.42µg 100.8%
66 Pork tongue 2.39µg 99.6%
67 Wolffish 2.35µg 97.9%
68 Bass 2.31µg 96.3%
69 Walleye 2.31µg 96.3%
70 Pike 2.3µg 95.8%
71 Cotija Cheese 2.26µg 94.2%
72 Scallop 2.15µg 89.6%
73 Crayfish 2.15µg 89.6%
74 Atlantic croaker 2.1µg 87.5%
75 Tilsit cheese 2.1µg 87.5%
76 Pork lungs 2.03µg 84.6%
77 Red Bull energy drink 1.97µg 82.1%
78 Raw egg yolk 1.95µg 81.3%
79 Turkey leg 1.9µg 79.2%
80 Tilapia 1.86µg 77.5%
81 Butterfish 1.83µg 76.3%
82 Ocean perch 1.72µg 71.7%
83 Feta 1.69µg 70.4%
84 Turkey eggs 1.69µg 70.4%
85 Queso Fresco cheese 1.68µg 70%
86 Mozzarella cheese 1.68µg 70%
87 Fontina cheese 1.68µg 70%
88 Turkey thigh 1.65µg 68.8%
89 Brie cheese 1.65µg 68.8%
90 Veal 1.65µg 68.8%
91 Swordfish 1.62µg 67.5%
92 Gruyere cheese 1.6µg 66.7%
93 Quail eggs 1.58µg 65.8%
94 Gouda cheese 1.54µg 64.2%
95 Edam cheese 1.54µg 64.2%
96 Port De Salut cheese 1.5µg 62.5%
97 Carp 1.47µg 61.3%
98 Muenster cheese 1.47µg 61.3%
99 Provolone cheese 1.46µg 60.8%
100 Lobster 1.43µg 59.6%
101 Pork brain 1.42µg 59.2%
102 Anejo cheese 1.38µg 57.5%
103 Flatfish 1.31µg 54.6%
104 Camembert cheese 1.3µg 54.2%
105 Halibut 1.27µg 52.9%
106 Yellowtail 1.25µg 52.1%
107 Squid 1.23µg 51.3%
108 Blue cheese 1.22µg 50.8%
109 Shark meat 1.21µg 50.4%
110 Cusk 1.2µg 50%
111 Parmesan cheese 1.2µg 50%
112 Goat meat 1.19µg 49.6%
113 Romano cheese 1.12µg 46.7%
114 Hard-boiled eggs 1.11µg 46.3%
115 Cheddar cheese 1.1µg 45.8%
116 Monkfish 1.04µg 43.3%
117 Limburger cheese 1.04µg 43.3%
118 Queso Chihuahua cheese 1.03µg 42.9%
119 Turkey meat 1.02µg 42.5%
120 Asadero cheese 1µg 41.7%
121 Philadelphia cream cheese 0.95µg 39.6%
122 Burbot 0.92µg 38.3%
123 Raw eggs 0.89µg 37.1%
124 Anchovy 0.88µg 36.7%
125 Cheeseburger (McDonald's) 0.86µg 35.8%
126 Colby cheese 0.83µg 34.6%
127 Monterey cheese 0.83µg 34.6%
128 Cheshire cheese 0.83µg 34.6%
129 Hamburger (McDonald's) 0.83µg 34.6%
130 Pork 0.75µg 31.3%
131 Milk chocolate 0.75µg 31.3%
132 Beef tripe 0.72µg 30%
133 Pheasant meat 0.72µg 30%
134 Sheep milk 0.71µg 29.6%
135 Boar meat 0.7µg 29.2%
136 Grouper 0.69µg 28.8%
137 Mahi-mahi 0.69µg 28.8%
138 Abalone 0.69µg 28.8%
139 Ling 0.65µg 27.1%
140 Roquefort cheese 0.64µg 26.7%
141 White chocolate 0.56µg 23.3%
142 Kit Kat wafer bar 0.56µg 23.3%
143 Pork tail 0.55µg 22.9%
144 Pork loin 0.54µg 22.5%
145 Milk (2% fat) 0.53µg 22.1%
146 Hotdog 0.52µg 21.7%
147 Coffee with milk and sugar 0.51µg 21.3%
148 Yogurt 0.5µg 20.8%
149 Land snails 0.5µg 20.8%
150 Pork stomach 0.48µg 20%
151 Cottage cheese 0.47µg 19.6%
152 Buttermilk 0.46µg 19.2%
153 Sweetened condensed milk 0.44µg 18.3%
154 Pork chitterlings 0.42µg 17.5%
155 Sour cream 0.42µg 17.5%
156 Goose meat 0.41µg 17.1%
157 Pig's feet 0.41µg 17.1%
158 Frog legs 0.4µg 16.7%
159 Duck meat 0.4µg 16.7%
160 Turkey breast 0.39µg 16.3%
161 Chicken legs 0.38µg 15.8%
162 Whole milk (3.7% fat) 0.36µg 15%
163 Mars almond bar 0.36µg 15%
164 Bread crumbs 0.35µg 14.6%
165 Chicken meat 0.34µg 14.2%
166 Twix bar 0.33µg 13.8%
167 Caramel 0.3µg 12.5%
168 Sea bass 0.3µg 12.5%
169 Fat-free sour cream 0.3µg 12.5%
170 Neufchatel cheese 0.3µg 12.5%
171 Kefir 0.29µg 12.1%
172 Ricotta cheese 0.29µg 12.1%
173 Chicken thighs 0.28µg 11.7%
174 Dark chocolate (70-85% cacao) 0.28µg 11.7%
175 Mullet 0.25µg 10.4%
176 Dark chocolate (45-59% cacao) 0.23µg 9.6%
177 Cream cheese 0.22µg 9.2%
178 Goat cheese 0.22µg 9.2%
179 Chicken breast 0.21µg 8.8%
180 Pancakes 0.2µg 8.3%
181 Powdered egg white 0.18µg 7.5%
182 Milk whey liquid 0.18µg 7.5%
183 Dark chocolate (60-69% cacao) 0.18µg 7.5%
184 Milky Way bar 0.18µg 7.5%
185 Chocolate coated marshmallow 0.17µg 7.1%
186 Snickers bar 0.16µg 6.7%
187 Mayonnaise 0.12µg 5%
188 Sweet yeast bread 0.11µg 4.6%
189 Homemade pasta 0.1µg 4.2%
190 Brown mushrooms 0.1µg 4.2%
191 Egg noodles 0.09µg 3.8%
192 Bacon fat 0.09µg 3.8%
193 Raw egg white 0.09µg 3.8%
194 Tempeh 0.08µg 3.3%
195 Mashed potatoes (milk and butter added) 0.07µg 2.9%
196 Goat milk 0.07µg 2.9%
197 Human milk 0.05µg 2.1%
198 Pig's ears 0.04µg 1.7%
199 Halva 0.04µg 1.7%
200 White mushrooms 0.04µg 1.7%