If you are trying to eat more Vitamin B12, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Vitamin B12 content in µg per 100 g, drawn from the foods in our database.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Vitamin B12 compound page to understand absorption, forms and interactions.
Mussels — the top-ranked source
| Total Fat | 2.24 g |
|---|---|
| Saturated Fat | 0.43 g |
| Sodium | 286 mg |
| Potassium | 320 mg |
| Total Carbohydrate | 3.69 g |
| Dietary Fiber | 0 g |
| Total Sugars | 0 g |
| Protein | 11.9 g |
Top 15 Vitamin B12 foods
- Mussels — 12.0 µg per 100g (500% DV). Vitamin B12, iron, selenium
- Sardines — 8.94 µg per 100g (372% DV). Omega-3, calcium (with bones), vitamin D
- Mackerel — 8.71 µg per 100g (363% DV). Omega-3 (EPA & DHA), vitamin D, vitamin B12
- Salmon (Atlantic) — 5.70 µg per 100g (238% DV). Omega-3 EPA & DHA, vitamin D, vitamin B12
- Rainbow Trout — 4.30 µg per 100g (179% DV). Omega-3 (EPA & DHA), vitamin B12, vitamin D
- Tuna (canned, light) — 2.55 µg per 100g (106% DV). Selenium, vitamin B12, niacin
- Mozzarella — 2.28 µg per 100g (95% DV). Calcium, protein, vitamin B12
- Lean Beef (95% lean) — 2.24 µg per 100g (93% DV). Heme iron, zinc, vitamin B12
- Scallops — 1.41 µg per 100g (59% DV). Vitamin B12, selenium, phosphorus
- Parmesan — 1.20 µg per 100g (50% DV). Calcium, protein, vitamin B12
- Shrimp — 1.00 µg per 100g (42% DV). Selenium, vitamin B12, iodine
- Cod — 0.91 µg per 100g (38% DV). Selenium, vitamin B12, iodine
- Eggs — 0.89 µg per 100g (37% DV). Choline, vitamin B12, vitamin D
- Cheddar Cheese — 0.88 µg per 100g (37% DV). Calcium, protein, vitamin B12
- Tilapia — 0.76 µg per 100g (32% DV). Protein, selenium, vitamin B12
How to actually eat more Vitamin B12
A handful of additions usually move the needle more than a full diet reset. Vitamin B12 is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Brain Health hub and the Vitamin B12 compound page.
Common questions
How much Vitamin B12 do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Vitamin B12 effectively. Supplements are useful for filling confirmed gaps.