32 Foods High in Vitamin B12 to Keep You Energized

Also known as cobalamin, Vitamin B12 plays a vital role in many processes throughout the body. This essential vitamin is found in many fish, meats, and dairy products. Include many Vitamin B12 rich foods in your diet in order to make sure your body stays strong and healthy.

32 Foods High in Vitamin B12- an essential vitamin for everything from keeping you energized to healthy skin & hair.


Several varieties of fish and other seafood are an excellent source of many vitamins and minerals. Mackerel is a great example: one fillet (a serving size that measures 88 grams) provides 16.72 micrograms of Vitamin B12. That’s more than enough to reach the daily recommended value for the average adult.

Serving Size (1 fillet, 88 grams), 16.72 micrograms of Vitamin B12 (279% DV), 231 calories.

Swiss Cheese

When enjoying a sandwich for lunch or as an after-work snack, add a slice of tasty Swiss cheese for an unexpected boost in several essential vitamins and minerals. Swiss cheese is a great source of calcium and Vitamin D. It also houses a moderate amount of Vitamin B12. One slice contains about 16% of the daily recommended value.

Serving Size (1 slice, or 1 ounce), 0.94 micrograms of Vitamin B12 (16% DV), 106 calories.


Feta Cheese

For a quick and healthy salad option, sprinkle some crumbled feta cheese over a dark green leafy salad with berries. One cup of crumbled feta provides 42% of the daily recommended value of Vitamin B12, and the fruits and veggies will provide your body with many other healthful minerals and antioxidants.

Serving Size (1 cup, crumbled), 2.54 micrograms of Vitamin B12 (42% DV), 396 calories.

Goose Liver Pate

Goose liver pate (also commonly referred to as the French pâté de Fois Gras) is a spread that includes a mixture of ground meat along with any of several base ingredients. Goose liver pate is rich in several vitamins, especially Vitamin B12. One tablespoon of goose liver pate contains an impressive 20% of the daily recommended value.

Serving Size (1 tablespoon), 1.22 micrograms of Vitamin B12 (20% DV), 60 calories.

Cured Ham

A serving size of three ounces of lean cured ham provides your body with just over a half of one microgram of Vitamin B12, or about 9% of the daily recommended value for the average adult. Like many meats, cured ham tends to be high in calories, so enjoy it in moderation as part of a healthy and balanced diet overall.

Serving Size (3 ounces), 0.55 micrograms of Vitamin B12 (9% DV), 123 calories.


One can of sardines packed in oil (totaling 3.75 ounces) contains 8.22 micrograms of Vitamin B12. That’s more than enough to reach the daily recommended value. Sardines, like many varieties of fish, are also a good source of healthy omega-3 fats and bone nutrients such as calcium and Vitamin D.

Serving Size (3.75 ounces), 8.22 micrograms of Vitamin B12 (137% DV), 191 calories.

Emu Steak

Emu steaks are lean—nearly as lean as venison. A three-ounce portion of emu steak provides almost eight micrograms of Vitamin B12, or 133% of the daily recommended value. They also provide your body with protein, amino acids, and niacin. And because they’re so lean, emu steaks are relatively low in fat.

Serving Size (3 ounces), 7.96 micrograms of Vitamin B12 (133% DV), 131 calories.



Ocean creatures are typically a great source of many vitamins and minerals, and clams are no different. Clam are filled with chromium (essential in regulating cholesterol levels), iron (a mineral that lets your body produce hemoglobin), and B vitamins. A single three-ounce serving of clams loads your body with Vitamin B12, giving you more than your fair share for the day.

Serving Size (3 ounces), 84.06 micrograms of Vitamin B12 (1401% DV), 126 calories.

Mozzarella Cheese

By adding a small amount of mozzarella cheese to your sandwich or salad, you’ll be contributing protein, calcium, and Vitamins A, D, E, and B12 to your diet. One slice of mozzarella cheese, or a serving size of one ounce, contributes 0.65 micrograms of Vitamin B12. That’s equal to about 11% of the daily value.

Serving Size (1 slice, 1 ounce), 0.65 micrograms of Vitamin B12 (11% DV), 85 calories.


Whether you enjoy eating your eggs boiled, poached, scrambled, or fried, your body will enjoy absorbing the various vitamins and minerals housed inside the egg’s white and yolk. Eggs provide your body with riboflavin, folate, Vitamin D, protein, and Vitamin B12, all of which are essential in a healthy working body.

Serving Size (1 large), 0.56 micrograms of Vitamin B12 (9% DV), 78 calories.

Turkey Liver

After enjoying a turkey dinner at Thanksgiving, many people opt to keep the turkey giblets (including the liver) for use with other foods. The liver, in particular, is a great addition to stuffing or gravy. It brings a unique taste, along with several essential vitamins and minerals. A 100-gram liver provides over 800% of the recommended daily value of Vitamin B12, along with well over 1000% of the recommended daily value of Vitamin A.

Serving Size (100 grams), 49.4 micrograms of Vitamin B12 (823% DV), 228 calories.

Fortified Soymilk

Many people make the switch from whole or skim milk to soymilk once they learn of the many health benefits it can provide. Fortified soymilk is even better, as it brings added vitamins and minerals into your diet. One serving (100 grams) of fortified soymilk brings 19% of the daily recommended amount of B12. It’s also high in essential Vitamins A and D.

Serving Size (100 grams), 1.11 micrograms of Vitamin B12 (19% DV), 33 calories.



Like many varieties of fish, salmon is high in healthy omega-3 fats, selenium, Vitamin D, and Vitamin B12. If you’re concerned about getting enough Vitamin B12, salmon is a healthful addition to your diet. A serving size of 100 grams contains over 300% of the amount of Vitamin B12 the average person must consume per day.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

You may also like:


  1. Jennifer says:

    Awesome information. I suffer from anemia & Gastritis and shortness of breath & lack of energy. I love fish more than beef meat. So I m glad my daily b12 need could be met for the daily value in most of the seafood listed here. I like cheese & Italian food. I will be better in no time. Looking forward to a healthier me.

    • Tina says:

      I’m happy to read all this in formation all symptoms I got it I hope all this food I will try to eat hopefully can help my body

  2. Jill Rivas says:

    WOW…This is crammed full of animal products which are NOT good for you, and certainly not for the animals that gave it to you against their will. There are other ways of getting B12, times and attitudes are changing..you should too.

    • chris says:

      wow @ jill. I guess you can thank all the gerations before you that didnt go vegan that allowed you to be here and voice your judgement on others. imagine without technology how older vegans, of generations past, survived without having google all the information in front of them to make alternate food choices so one can be so darn selective. and all because of silly feelings for cute animals, and some that would eat the flesh off your face when hungry. before you pass your next judgement, look in the mirror and check out the teeth you have for eating meat and then spend more time finding nutrient replacements for your “decision” to not eat normally.

      good article with a lot of gathered info all in one page. hopefully the moderators will delete my first post that was in the wrong spot and not a reply to jill

    • dina says:

      Tell that to the senior who cannot process vitamin b12 very well and finds themselves eating quite a bit of beef liver just to have enough energy to walk to their mailbox.

    • Paul E says:

      Damn right! Just got to wait till the GM food guys figure out a way to put animal fats and proteins in to plants. Waiting for that … ?!

    • saik says:

      doesn’t animals willingly give milk?

    • Melissa says:

      Totally ! vegan 4 life !

  3. betty says:

    Jill your argument is pointless a zebra does not give its self up willingly to a lion does it but a tiger needs to eat it can’t live off grass. Vegans and. Vegetarians are more likely to suffer with low B12 (fact) like it or not. Meat is healthy obviously the leaner the better hence why they mentioned it a lot in the list above.think what’s lacking is people’s lack of respect for meat and the processes people don’t rear animals or go through the process anymore desensitized from it all.

    • Roisin says:

      Betty your argument is pointless not jills im a vegetarian and i suffer from low B12 yes it is a fact that vegans and vegetarians do suffer from low B12 but its the food that we choose to eat humans can live healthy lifestyles without meat without the thought that an animal has been killed for whats on out plate if you were an animal would you rather be killed for dinner? or live a full life?

      • Carl says:

        I’m sorry, what you are saying is humans can live a healthy lifestyle without meat, but through your choice of not eating meat you have given yourself vitamin deficiencies, in particular a vitamin that is closely linked with the proper functioning of the brain and nervous system, the formation of your blood, the metabolism of every cell in your body?

        Vegetarians / Vegans have made a moral and ethical choice, and in defence of that choice try and make people believe that they are healthier, and then try and push that on everyone around them. you are an omnivorous creature whether you like it or not, by choosing to not eat meat you are unhealthy, it is as simple as that I am afraid.

        • Doug says:

          Its amazing how little people know about nutrition…..do some studying on the subject….vegetarians need not be deficient in anything…remember the ground that most people get there food from has been depleted…..make the necessary adjustments when this is true…..there are people in the world who have never had a lick of meat….they are some of those who have lived the longest…do some research before you make statements you cannot back up..

        • ned says:

          Plenty of vegetarians do not have any vitamin deficiencies and B12 can be obtained from non animal sources. Conversely many meat eaters have vitamin deficiencies. The ethical issue is separate to the health issue.

  4. mohit says:

    Thanks for this information , as i have a deficiency of vitamin b12 , this information will help me to get vitamin b12 from vegan products.

  5. maurice says:

    By the uniform recommendation that all vegans take B-12 supplements shows that the diet at its core is deficient. Any time you remove a food group, you risk deficiency. This article, while recommending supplements, also brings up side effects of supplementation of which I was not aware. We don’t really know what is really in those pills and potions regardless of what the labels say. Search your values closely.

  6. chris says:

    wow @ jill. I guess you can thank all the gerations before you that didnt go vegan that allowed you to be here and voice your judgement on others. imagine without technology how older vegans, of generations past, survived without having google all the information in front of them to make alternate food choices so one can be so darn selective. and all because of silly feelings for cute animals, and some that would eat the flesh off your face when hungry. before you pass your next judgement, look in the mirror and check out the teeth you have for eating meat and then spend more time finding nutrient replacements for your “decision” to not eat normally. what a freak.

  7. Tim says:

    betty your argument is shallow and a weak argument. Meat eaters suffer more from lower B12 levels, hence the fortification of cereals etc and supplements available. It is time humenkind weans itself off animal products (incidentally totally eliminating cholesterol from our diets) which in turn will reduce heart disease, cancer, osteoporosis to name a few. Our physiologies have evolved to live totally off a plant based diet. We have become hooked on meat through thousands of years of habit and tradition, that does not mean it is natural.

  8. vishal says:

    im using renerve as a supplement of b12 . do u think it poses any side effects .
    just for 10 days my doctor has prescribed .

  9. jeffrey galazia says:

    I never knew most of that information…Been taking that for years with no side effects. Very Interesting!!

  10. Thale says:

    As a Norwegian, I would not recommend eating an 8 ounce package of gjeitost (goat cheese). It is too sweet and gets too sticky in your mouth. However, in thin slices it is excellent on fresh bread, waffles, pancakes and even as snacks if you are so inclined.

  11. Brian says:

    Choosing to eat or not eat thinking creatures is a moral position. Humans unlike lions have the awareness of this moral stance and the capability to obtain healthy nutrition from non animal sources. The choice is yours as to whether a thinking creature will die prematurely and unnecessarily to sustain you. Peace

  12. Hones says:

    Are you seriously suggesting that the serving size for Gjetost cheese is 8 ounces????!!! EIGHT ounces?? Come on!

  13. Regina says:

    Why do they not tell you what brand? I wanted to buy pickled herrings but could not find one brand that contained either vitamin b12or vitamin d

  14. maheshk says:

    I am a pure vegetarian. Not even eag i eat.

  15. maheshk says:

    guide me about best eating foods every day for maintining good health.

    • pattymae says:

      Foolish people! B12 is produced in our own bodies. Taking a supplement is helpful. If you have good intestinal flora, and you are in good health, you are probably just fine and don’t need a supplement.

  16. Ju says:

    Oh the opinionated. That’s good. Just accept that we all are individuals with different world views.

    I find this info extremely helpful. Thank you bembu.com for doing this article.

  17. Heather says:

    So does this mean if I eat 3oz of clams a day lets say that I will get the 1000MCG that I need to take the injection for?? I had intestinal surgery 2 yrs ago and I am B12 anemic, but would rather find a way to raise it naturally then drugs.

    Serving Size (3 ounces), 84.06 micrograms of Vitamin B12 (1401% DV), 126 calories.

  18. paul says:

    carl you sound like an uneducated imbecile making a comment like that. ive been a vegan my entire life, am probably older than you, and guarantee that I could outlift, outclimb, and outrun you. so could many other vegans out there. up for achallenge, bro?

  19. Elvira Kurti says:

    Yeah, I am also vegetarian and choose to be for protecting the animals so they do not get killed for me. I do not want to push this onto anyone. It is everybody else’s own schoce how they live their life how they understand this grand scale interdependence we live in and how they from that understanding decide to help others rather than live on them.

    It is also fact that vegetarian diet is more healthy because it does not contain animal fat, which is one of the the biggest killer there is for humans.

    Like it or not, people who research on B12 will be more likely vegetarians and vegans because these are the people who have to concern themselves of doing so. If you eat meat you are a lot less likely to worry about it. So as a consequence it is a good idea to increase the report on vegetarian and vegan sources of this vitamin. The same applies to most B vitamins and iron.

    Thanks for the information though, it is nicely presented.

  20. sudhir says:

    which vitamins and diet needed to dense hair ,black hair and regrow hair.

  21. Jenny says:

    Hearing other vegetarians talk makes me hate myself for ever trying to be one…

  22. Jane says:

    Please watch YouTube video on how Goose liver pate is made, foie gras. If we eat animals why not ensure they do not suffer as they live and ensure humane, stunned slaughter

  23. Catalin says:

    Thanks for promoting animal abuse! All this

  24. pam says:

    Well just be grateful you can safely eat things that have b12 I’m allergic to it. I have to be very careful about what I eat. Yes my b12 is very low 178 last time Dr checked it. I know when I have had to much I have trouble breathing and I’m like in a sleeping stuper can’t hardly do anything but sleep. Be grateful you can safely have b 12 .

  25. Christina says:

    I found this articular very helpful for my needs. I am a liver transplant recipient and can’t take vitamins because of the fillers in them. My diet must be a high protein diet to feed my new liver. Fish is my main go to source along with non-fat plain yogurts. I can’t help but get a little agitated with vegans. Where to you think your shoes, make-up, cloths and several other item you by to hang on to your body? Anyway, this articular gave me the info I’ve been searching for!
    Thank You,
    Christina (aka-meat eater)

  26. Taruna says:


    Can you or any of the other readers please list any vegetarian specially vegan sources of vitamin B12 ?

Leave a comment


All material provided at Bembu.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at Bembu.com do not represent the views of each and every author or contributor to Bembu.com. The publisher of this site is not responsible for any errors or omissions in any content herein.


Links on this website may lead you to a product or service that provides an affiliate commission to the owners of this site should you make a purchase. In no way does any affiliate relationship ever factor into a recommendation, or alter the integrity of the information we provide.