Foods highest in vitamin B12
Vitamin B12 is involved in making red blood cells and in the nervous system. Naturally, it is only found in animal foods.
The food highest in vitamin B12 on Micela is Octopus: 36 µg per 100 g.
FDA Daily Value: 2.4 µg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in vitamin B12 per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🐙 Octopus | 36 µg | 1500 % | 30.6 µg (3 oz) |
| 2 | 🦪 Oyster | 8.8 µg | 365 % | 7.3 µg (6 medium oysters) |
| 3 | 🍖 Grilled steak | 4.2 µg | 174 % | 3.5 µg (3 oz) |
| 4 | 🦀 Crab | 3.3 µg | 139 % | 3.9 µg (1 cup, flaked) |
| 5 | 🐟 Salmon | 2.8 µg | 117 % | 2.4 µg (3 oz) |
| 6 | 🎣 Hake | 2.6 µg | 108 % | 1.9 µg (1 fillet) |
| 7 | 🐑 Lamb | 2.5 µg | 106 % | 2.2 µg (3 oz) |
| 8 | 🐠 Tuna | 2.5 µg | 106 % | 4.2 µg (1 can, drained) |
| 9 | 🥘 Paella | 2.3 µg | 96 % | 8.1 µg (1 plate) |
| 10 | 🥩 Breaded steak (milanesa) | 1.8 µg | 76 % | 2.9 µg (1 milanesa) |
| 11 | 🍤 Tempura | 1.8 µg | 74 % | 1.7 µg (5 shrimp) |
| 12 | 🥩 Beef | 1.8 µg | 74 % | 1.5 µg (3 oz) |
| 13 | 🧀 Cheese | 1.7 µg | 70 % | 2 µg (1 cup, crumbled) |
| 14 | 🍥 Fish cake | 1.6 µg | 67 % | 0.48 µg (4 slices) |
| 15 | 🌮 Taco | 1.6 µg | 66 % | 1.9 µg (1 taco (double tortilla)) |
| 16 | 🦞 Lobster | 1.4 µg | 60 % | 1.2 µg (3 oz) |
| 17 | 🦑 Squid | 1.3 µg | 54 % | 1.1 µg (3 oz) |
| 18 | 🍔 Hamburger | 1.3 µg | 53 % | 2.8 µg (1 cheeseburger) |
| 19 | 🥓 Bacon | 1.2 µg | 48 % | 0.09 µg (1 slice, cooked) |
| 20 | 🫕 Fondue | 1.1 µg | 48 % | 2.3 µg (1 serving with bread) |
Per serving: the 10 that give the most vitamin B12 in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🐙 Octopus | 3 oz (85 g) | 30.6 µg |
| 2 | 🥘 Paella | 1 plate (353 g) | 8.1 µg |
| 3 | 🦪 Oyster | 6 medium oysters (84 g) | 7.3 µg |
| 4 | 🐠 Tuna | 1 can, drained (165 g) | 4.2 µg |
| 5 | 🦀 Crab | 1 cup, flaked (118 g) | 3.9 µg |
| 6 | 🍖 Grilled steak | 3 oz (85 g) | 3.5 µg |
| 7 | 🥩 Breaded steak (milanesa) | 1 milanesa (162 g) | 2.9 µg |
| 8 | 🍔 Hamburger | 1 cheeseburger (225 g) | 2.8 µg |
| 9 | 🐟 Salmon | 3 oz (85 g) | 2.4 µg |
| 10 | 🫕 Fondue | 1 serving with bread (203 g) | 2.3 µg |
Highest in vitamin B12 in each family
- 🥦 Vegetables: Mushroom, 0.04 µg per 100 g
- 🌾 Grains, breads & pasta: Waffle, 0.25 µg per 100 g
- 🥩 Meat & eggs: Grilled steak, 4.2 µg per 100 g
- 🐟 Fish & seafood: Octopus, 36 µg per 100 g
- 🧀 Dairy: Cheese, 1.7 µg per 100 g
- ☕ Drinks: Beer, 0.02 µg per 100 g
- 🍰 Sweets & desserts: Ice cream, 0.39 µg per 100 g
- 🍽️ World dishes: Paella, 2.3 µg per 100 g
Ranking among the 173 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most vitamin B12?
Among 173 common foods, octopus: 36 µg per 100 g, followed by oyster (8.8 µg) and grilled steak (4.2 µg).
Which food gives the most vitamin B12 per serving?
Octopus: 30.6 µg in 3 oz (85 g).
How much vitamin B12 do you need per day?
The FDA Daily Value is 2.4 µg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Omega-3 (EPA and DHA)