Vitamin B12
vitamin Unit: mcg
Vitamin B12 (cobalamin) is required for the synthesis of DNA, the maturation of red blood cells, and the maintenance of the myelin sheaths that insulate nerve fibers. It is found almost exclusively in animal-derived foods, making strict vegetarians and vegans dependent on fortified foods or supplements. Older adults absorb it less efficiently due to reduced stomach acid. The RDA is 2.4 mcg per day; deficiency causes megaloblastic anemia and can cause irreversible neurological damage.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Vitamin B12
See all 4375 foods →Reference Daily Intake
2.4 mcg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Cooked Clams | 98.9 mcg | 4120% |
| 2 | Boiled Beef Liver (New Zealand) | 96.0 mcg | 4000% |
| 3 | Raw Lamb Liver | 90.0 mcg | 3752% |
| 4 | Pan-Fried Lamb Liver | 85.7 mcg | 3571% |
| 5 | Braised Veal Liver | 84.6 mcg | 3525% |
| 6 | Raw Beef Liver (New Zealand) | 84.5 mcg | 3521% |
| 7 | Pan-Fried Beef Liver | 83.1 mcg | 3464% |
| 8 | Braised Lamb Kidneys | 78.9 mcg | 3288% |
| 9 | Braised Lamb Liver | 76.5 mcg | 3188% |
| 10 | Pan-Fried Veal Liver | 72.5 mcg | 3021% |
| 11 | Braised Moose Liver (Alaska Native) | 71.0 mcg | 2958% |
| 12 | Braised Beef Liver | 70.6 mcg | 2941% |
| 13 | Raw Veal Liver | 59.9 mcg | 2494% |
| 14 | Raw Beef Liver | 59.3 mcg | 2471% |
| 15 | Raw New Zealand Lamb Liver | 59.0 mcg | 2458% |
| 16 | Fried New Zealand Lamb Liver | 57.5 mcg | 2396% |
| 17 | Whitefish Eggs | 56.4 mcg | 2350% |
| 18 | Fried New Zealand Lamb Kidney | 55.6 mcg | 2315% |
| 19 | Raw Goose Liver | 54.0 mcg | 2250% |
| 20 | Raw Duck Liver | 54.0 mcg | 2250% |