Foods high in vitamin B12
This list shows the 40 foods with the highest vitamin B12 content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by vitamin B12 per 100 g
| # | Food | vitamin B12 | % NRV | kcal |
|---|---|---|---|---|
| 1 | European oyster raw | 14.6 µg | 584 % | 67 |
| 2 | Softshell clam raw | 14.6 µg | 584 % | 54 |
| 3 | Mackerel grilled | 11.4 µg | 458 % | 188 |
| 4 | Sardine grilled | 11.4 µg | 455 % | 201 |
| 5 | Venus clam raw | 11.3 µg | 452 % | 73 |
| 6 | Venus clam boiled | 11.3 µg | 452 % | 73 |
| 7 | Herring | 10 µg | 400 % | 171 |
| 8 | Herring raw | 10 µg | 400 % | 150 |
| 9 | Anchovy raw | 9.7 µg | 388 % | 204 |
| 10 | Sprat raw | 9.7 µg | 388 % | 186 |
| 11 | Mackerel | 8.81 µg | 352 % | 149 |
| 12 | Sardine raw | 8.31 µg | 332 % | 151 |
| 13 | Chicken egg yolk, raw | 8.21 µg | 328 % | 345 |
| 14 | Common mussel raw | 8 µg | 320 % | 60 |
| 15 | Garfish raw | 7.7 µg | 308 % | 107 |
| 16 | Pike raw | 7.7 µg | 308 % | 84 |
| 17 | Garfish stewed | 7.25 µg | 290 % | 96 |
| 18 | Sheep tongue, raw | 7.2 µg | 288 % | 218 |
| 19 | Domestic rabbit meat, raw | 7 µg | 280 % | 133 |
| 20 | Wild rabbit meat, raw | 7 µg | 280 % | 104 |
| 21 | Beef tongue, raw | 7 µg | 280 % | 207 |
| 22 | Lamb tongue, raw | 7 µg | 280 % | 227 |
| 23 | Mutton tongue, raw | 7 µg | 280 % | 187 |
| 24 | Atlantic horse mackerel raw | 6 µg | 240 % | 119 |
| 25 | Sheep tongue, boiled | 5.4 µg | 216 % | 229 |
| 26 | Duck egg raw | 5.1 µg | 204 % | 182 |
| 27 | Goose egg raw | 5.1 µg | 204 % | 177 |
| 28 | Beef mince, lean, raw | 5 µg | 200 % | 115 |
| 29 | Beef bonemeat, raw | 5 µg | 200 % | 105 |
| 30 | Beef muscle meat, raw | 5 µg | 200 % | 106 |
| 31 | Beef tongue, boiled | 5 µg | 200 % | 211 |
| 32 | Venison meat, raw | 4.63 µg | 185 % | 112 |
| 33 | Venison meat, boiled | 4.63 µg | 185 % | 171 |
| 34 | Venison saddle, raw | 4.63 µg | 185 % | 112 |
| 35 | Reindeer meat, raw | 4.63 µg | 185 % | 106 |
| 36 | Salmon | 4.6 µg | 184 % | 206 |
| 37 | Duck egg boiled | 4.5 µg | 180 % | 182 |
| 38 | Goose egg boiled | 4.5 µg | 180 % | 177 |
| 39 | Chinook salmon raw | 4.3 µg | 172 % | 180 |
| 40 | Pacific salmon raw | 4.3 µg | 172 % | 180 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most vitamin B12?
According to the BLS 4.0, European oyster raw leads with 14.6 µg per 100 grams, followed by Softshell clam raw (14.6 µg) and Mackerel grilled (11.4 µg).
How much vitamin B12 per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 2.5 µg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
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- Foods high in calcium
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