Contrary to popular belief, vitamin B12 is not naturally produced by animals, neither it is by plants. This vitamin is originated from a bacteria in the soil, and plants absorb it from the soil it grows on. Herbivore animals get their needed amount of B12 out of eating a pure plant-based diet, and carnivores get their share of B12 out of eating these herbivore animals. Mother nature got it all organized, trust her. That’s the simple story behind all vitamin B12 foods available on planet earth.

“But vegans and vegetarians are more likely to be deficient in B12!”

I believe problems for vegans actually began as human agriculture evolved, and the need to feed billions of mouths combined with the typical humane lust for $dollars$, caused the vast majority of our plant-food to be genetically manipulated and chemically enhanced, which made it an absolute must for us to carefully wash our fruits and vegetables before we consumed, and thus destroy the B12. When you wash the plant – you also wash off its content of B12, which might put you at a greater risk of developing vitamin B12 deficiency symptoms.

How Much B12 Do We Need ?

To enjoy the various vitamin B12 benefits, our body requires a VERY small amount of this vitamin, around 2-3 MICRO grams a day, although you can safely consume much larger amounts of this vitamin as it is water-soluble and even stored in the liver, kidneys and muscles for future usage. This is also why it can take years to develop a deficiency, but let’s get back to our business and take a look at some vitamin B12 foods.

Foods Rich In Vitamin B12

• Clam. Provides 98.9μg per 100g (1648% of vitamin B12 RDA). Also rich in Vitamin C, Copper, Selenium, Iron, Phosphorus, Manganese, Niacin, Riboflavin, Potassium and Zinc, and is moderately anti-inflammatory. One small clam contains 9.4μg (156.55% RDA) !
• Liver. Most animals’ liver is rich in vitamin B12, most noticeably lamb, veal, beef, moose, turkey, duck and goose, with the lamb highest on the list, providing 85.7μg per 100g (1428% RDA). Although usually very rich sources of Vitamin A, Niacin, Riboflavin, Folate, Phosphorus, Zinc, Copper and Pantothenic Acid, these foods are VERY high in cholesterol.
• Kidneys. Lamb kidneys provides the highest amount of B12 of all animals’ kidneys, providing 78.9μg per 100g (1315% RDA) of B12, but again, internal organs are very, very high in cholesterol, and I would avoid them at any cost.
• Caviar. Of all fish eggs, whitefish contains the most B12, 56.4μg per 100g (940% RDA), while black and red caviar contains 20μg per 100g (333% RDA). Chicken eggs, for comparison sake, contain only 1.3μg per 100g, which accounts for 22% of RDA.
• Octopus. Cooked octopus contains 36μg per 100g (600% RDA), and is also a rich source of Copper, Iron, Selenium, Vitamin B6, Niacin, Zinc, Phosphorus, and Potassium, but is also quite high in cholesterol.
• Oyster. Depending on the type, cooked wild eastern oyster being the highest in B12, containing around 35μg per 100g (584% RDA). It is also rich in Selenium, Iron, Zinc, Copper, Manganese, Magnesium and Phosphorus, but also rich in sodium and cholesterol.
• Mussel. Blue cooked mussels contain 24μg of B12 per 100g, which is 400% of RDA. They are also a rich source of Selenium, Iron, Manganese, Riboflavin, Vitamin C, Thiamin, Folate, Zinc and Phosphorus.
• Fish. Highest vitamin B12 rich fish is Mackerel, providing 19μg per 100g serving (317% RDA), while Herring provides 18.7μg (312% RDA) and Salmon 18.1μg (302% RDA). These fish are also very rich in omega-3 fat acid, which you have probably heard of it’s advantages. Other fish, like tuna, cod, sardines, bluefish and trout, also contain a good amount of B12 in them.
• Crabs. Contain 11.5μg of vitamin B12 (192% of the RDA) for a 100g serving, which means that an average leg (135g) will provide you with around 15.5μg (260%RDA) of this vitamin. Lobsters will give you 4.04μg (67% RDA) per 100g serving, which means around 6.59μg (110% RDA) in one, average, single lobster.

Remember, those were the highest vitamin B12 rich foods, and contain A LOT more than our required daily dosage, which is 2-3μg. There are other animal foods containing vitamin B12, like beef, cheese, eggs, pork, mutton and fish. They all contain high amounts of vitamin B12 and each one of them by itself can easily give you enough of this vitamin.

Vegan Foods High In Vitamin B12

As mentioned earlier, this vitamin is produced by a bacteria in the soil, and almost any fruit or vegetable contains it to some extent, but washes away when you wash the plant with water, which is a complete must if it has been chemically treated. You would probably notice some fermented soy products, such as tempeh or miso, and algae like nori and spirulina, sold as a “Great Source of Vitamin B12!”, while the truth is that they usually contain little to no amount of the ACTIVE form of B12, Cobalamin, but Instead, they contain analogs of it. If you’re taking B12 supplements, always ensure that it contains an active form of this vitamin – cyanocobalamin or hydroxocobalamin.

Few reliable vegan sources of vitamin B12 are known, one of them, which I highly recommend, is “Red Star Nutritional Yeast T-6635+ (Vegetarian Support Formula)“. This nutritional yeast, Saccharomyces cerevisiae,  has a great cheesy taste, and I personally pour it over whatever I make, to fortify it with some B12 and a wonderful taste. Highly, highly recommended addition to your menu.

Make sure you read about vitamin B12 injections if you’re even considering taking them, and you might as well want to take a look at the next case study of Eli, whose wife was worried with the absence of animal foods in Eli’s diet for the recent 53 years, and forced him to take a series of B12 shots. (Power of women!)

Edit: I have added a post about vitamin B12 blood test. Check it out if you’re thinking of going through one.

What questions do you have regarding foods with vitamin B12? I want to hear your thoughts. Use the comment box below to share your ideas.

“When it comes to eating right and exercising, there is no “I’ll start tomorrow.”  Tomorrow is disease.” ~ Terri Guillemets.

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2. B12 Benefits and Recommended Dosage: What Does Vitamin B12 Do and What Is It Good For?
3. Vitamin B12 RDA (Recommended Daily Allowance) – How Much is Too Much of a Daily Dose ?
4. Vitamin B12 Blood Test: What Levels are Normal, Low and High in Blood? Results Examined
5. Vitamin B12 Deficiency Symptoms In Women and Men – Causes, Risks, Treatment and Supplements
6. Vitamin B12 Injections Benefits, Dosage, Side Effects and More. Should You Take These Shots?