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Web Stories – The Best 15 Vitamin B12 Rich Foods

Parul Dube

November 30, 2023

  1. Clams – A type of shellfish that is very high in vitamin B12, with 84.1 mcg per 3 oz serving.
  2. Liver (Beef) – A nutritious organ meat that is high in vitamin B12, with 70.7 mcg per 3 oz serving.
  3. Trout – A freshwater fish that is a good source of vitamin B12, with 5.4 mcg per 3 oz serving.
  4. Salmon – A popular fatty fish that is rich in omega-3 fatty acids and vitamin B12, with 4.8 mcg per 3 oz serving.
  5. Tuna – Another type of fish that is high in vitamin B12, with 2.5 mcg per 3 oz serving.
  6. Milk – A dairy product that is often fortified with vitamin B12, with 1.2 mcg per 1 cup serving.
  7. Yogurt – A fermented dairy product that is a good source of vitamin B12, with 1.1 mcg per 1 cup serving.
  8. Cheese (Swiss) – A type of cheese that is a decent source of vitamin B12, with 0.9 mcg per 1 oz serving.
  9. Eggs – A popular breakfast food that contains a small amount of vitamin B12, with 0.6 mcg per 1 large egg.
  10. Chicken – A common type of poultry that contains a small amount of vitamin B12, with 0.3 mcg per 3 oz serving.
  11. Beef – A red meat that contains a moderate amount of vitamin B12, with 1.5 mcg per 3 oz serving.
  12. Pork – Another type of meat that contains a small amount of vitamin B12, with 0.6 mcg per 3 oz serving.
  13. Fortified Cereals – Breakfast cereals that are often fortified with vitamin B12, with the amount varying by brand and serving size.
  14. Nutritional Yeast – A type of yeast that is often used as a vegan source of vitamin B12, with the amount varying by brand and serving size.
  15. Shiitake Mushrooms – A type of edible mushroom that contains a small amount of vitamin B12, with 0.4 mcg per ½ cup serving.

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!


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