Fortified Food With B12

20

You probably already know that fortified foods with B12 are going to be an important part of keeping your body running smoothly.

Unfortunately, it can be hard to find high-quality sources of B12 that taste good and nourish your body. That’s why we’ve created this list of the best fortified foods with B12—all of which are guaranteed to put the spring back in your step and the shine back in your hair!

Fortified Food With B12

Animal products, such as meat, fish, and eggs, contain vitamin B12 in varying amounts. The following is a list of good sources:

  • clams
  • liver
  • trout
  • salmon
  • canned tuna
  • beef
  • low fat yogurt
  • low fat milk
  • ham
  • eggs
  • chicken breast

A person should consume these foods in moderation as part of a healthful diet. Learn how to eat a healthful diet here.

The above food sources are all unsuitable for people following an entirely plant-based diet.

Vegan sources

Vitamin B12 is not present in plant foods, so people on a plant-based diet need to obtain it through fortified foods and supplements.

Foods that are sometimes fortified and may contain vitamin B12 in varying amounts include:

  • plant milk, such as soy, almond, oat, cashew, and coconut milk
  • breakfast cereals
  • margarine and spreads
  • nutritional yeast
  • tofu
  • fruit juice
  • dairy-free yogurt

It is important to read the nutritional information on a fortified product to ensure that it contains vitamin B12.

Learn more about vegetarian and vegan sources of vitamin B12 here.

Foods or drinks to avoid 

Some foods and drinks can interfere with vitamin B12 intake:

Folic acid-fortified foods

Folate (vitamin B9) is an essential nutrient, especially before and during pregnancy. The Centers for Disease Control and Prevention (CDC) state that women of reproductive age need 400 micrograms (mcg) of folic acid (synthetic folate) each day.

However, too much folic acid can mask a vitamin B12 deficiency. Research suggests that high folate levels can even exacerbate the anemia and cognitive symptoms associated with a lack of vitamin B12. For these reasons, folic acid intake from fortified foods should not exceed 1,000 mcg in adults with a good overall health status.

Alcohol

Research has suggested that the consumption of alcohol may reduce vitamin B12 levels.

An older study indicated that moderate alcohol intake diminished vitamin B12 by 5% among “healthy, well-nourished, postmenopausal women.”

Alcohol-related liver disease may falsely increaseTrusted Source vitamin B12 test levels. People with alcohol use disorder may need supplements to correct vitamin B12 deficiency and anemia.

Foods with insufficient vitamin B12

Some people believe that certain plant-based foods are good sources of vitamin B12. These foods include:

  • spirulina
  • dried nori
  • barley grass
  • other seaweeds
  • raw foods

However, many researchers believe that these foods are not adequate to correct a deficiency of vitamin B12. For instance, the vitamin B12 in cyanobacteria, such as spirulina, has very low bioavailability.

Therefore, although people can include the above foods as part of a healthful diet, they should not rely on them as a source of vitamin B12.

How to get vitamin b12 naturally

To increase the amount of vitamin B12 in your diet, eat more of foods that contain it, such as:

  1. Beef, liver, and chicken.
  2. Fish and shellfish such as trout, salmon, tuna fish, and clams.
  3. Fortified breakfast cereal.
  4. Low-fat milk, yogurt, and cheese.
  5. Eggs.

Top 10 Foods Highest in Vitamin B12 (Cobalamin)

Vitamin B12, or Cobalamin, is necessary for making DNA and for creating energy in our cells. (1) A deficiency of vitamin B12 leads to anemia, fatigue, mania, and depression. A long-term deficiency can cause permanent damage to the brain and central nervous system.

Vitamin B12 is created by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods such as packaged cereals.

Vitamin B12 can be consumed in large doses since excess B12 is stored in the liver for use when supplies are scarce. Stores of B12 can last for several years, which is why it takes a long time before people realize they have a deficiency in their diet.

List of Foods High in Vitamin B12

Clams

#1: Clams

Vitamin B12
per 3oz Serving
Vitamin B12
per 100g
Vitamin B12
per 200 Calories
84.1μg
(3502% DV)
98.9μg
(4120% DV)
133.6μg
(5568% DV)

Nutrition Facts for Cooked Clams.(Source)

Other Shellfish High in Vitamin B12

  • 1020% DV in 3oz of oysters
  • 850% DV in 3oz of mussels
  • 76% DV in 3oz of scallops

3oz is equal to roughly 3 oysters, 5 mussels, and 10 small scallops respectively.

See all fish high in vitamin b12.

Tuna Fillet

#2: Tuna

Vitamin B12
per 6oz Fillet
Vitamin B12
per 100g
Vitamin B12
per 200 Calories
18.5μg
(771% DV)
10.9μg
(453% DV)
11.8μg
(493% DV)

Nutrition Facts for Bluefin Tuna (Cooked).(Source)

Other Fish High in Vitamin B12

  • 783% DV per 5oz fillet of Atlantic herring
  • 1346% DV in a 6oz mackerel fillet
  • 555% DV per cup of canned sardines
  • 375% DV in a 5oz trout fillet
  • 248% DV per 6oz snapper fillet
  • 39% DV in 1oz of smoked salmon

See the list of canned fish high in vitamin b12.

King crab legs

#3: King Crab

Vitamin B12
in 1 Crab Leg
Vitamin B12
per 100g
Vitamin B12
per 200 Calories
15.4μg
(642% DV)
11.5μg
(479% DV)
23.7μg
(988% DV)

Nutrition Facts for Alaskan King Crab.(Source)

Other Crustaceans High in Vitamin B12

  • 368% DV in 3oz of Dungeness crab
  • 187% DV in 1 cup of canned blue crab
  • 110% DV in 3oz of crayfish
  • 59% DV in 3oz of shrimp
  • 51% DV in 3oz of lobster

See all fish high in vitamin b12.

A steak on a plate

#4: Beef (Skirt Steak)

Vitamin B12
per 6oz Steak
Vitamin B12
per 100g
Vitamin B12
per 200 Calories
12.8μg
(533% DV)
7.5μg
(314% DV)
5.6μg
(234% DV)

Nutrition Facts for Skirt Steak.(Source)

More Red Meat High in Vitamin B12

  • 112% DV in 3oz of broiled beef round
  • 101% DV in 3oz of lean roast buffalo
  • 99% DV per 3oz beef hamburger
  • 96% DV in 3oz of roast lamb shank
  • 93% DV per 3oz of beef short ribs

See all meats high in vitamin B12.

Circle cereals

#5: Fortified Cereals

Vitamin B12
per 3/4 Cup
Vitamin B12
per 100g
Vitamin B12
per 200 Calories
6.1μg
(254% DV)
21μg
(875% DV)
12.8μg
(535% DV)

Nutrition Facts for Kelloggs All-Bran Complete Wheat Flakes.(Source)

More Cereals High in Vitamin B12

  • 251% DV per cup of Kellogg’s Special K
  • 250% DV per cup of General Mills Whole Grain Total
  • 250% DV per 2/3 cup of Kellogg’s Low Fat Granola
  • 250% DV per cup of Kashi Heart to Heart Oat Flakes
  • 125% DV per 3/4 cup of Wheaties
  • 121% DV per 3/4 cup of Post Honey Bunches of Oats

See the complete ranking of 200 cereals high in vitamin B12.

Soymilk

#6: Fortified Soymilk

Vitamin B12
per 16oz Glass
Vitamin B12
per 100g
Vitamin B12
per 200 Calories
6μg
(249% DV)
1.2μg
(51% DV)
7.5μg
(311% DV)

Nutrition Facts for Unsweetened Soy Milk.(Source)

Other Milk Substitutes High in Vitamin B12

  • 250% DV in a 16oz glass of fortified almond milk
  • 250% DV in a 16oz glass of fortified coconut milk drink
  • 126% DV in a 16oz glass of rice milk

The quantity of vitamin B12 can vary greatly, check product labels.

See more vegetarian sources of vitamin B12.

A block of tofu

#7: Fortified Tofu

Vitamin B12
per Cup
Vitamin B12
per 100g
Vitamin B12
per 200 Calories
3.3μg
(137% DV)
1.5μg
(60% DV)
3.2μg
(131% DV)

Nutrition Facts for Extra Firm Fortified Tofu.(Source)

See more vegetarian sources of vitamin B12.

A glass of milk

#8: Low-Fat Milk

Vitamin B12
per 16oz Glass
Vitamin B12
per 100g
Vitamin B12
per 200 Calories
2.6μg
(108% DV)
0.5μg
(22% DV)
2.1μg
(88% DV)

Nutrition Facts for Low-Fat Milk 2%.(Source)

More Dairy Foods High in Vitamin B12

  • 108% DV in a 16oz glass of low fat milk
  • 96% DV in a 16oz glass of whole milk
  • 62% DV per cup of non-fat yogurt
  • 38% DV per cup of plain yogurt
  • 51% DV per cup of hot chocolate
  • 48% DV in a 1/4 cup of buttermilk
  • 18% DV per 1/2 cup of soft serve ice-cream

See the full list of dairy foods high in vitamin B12.

A slice of swiss cheese

#9: Swiss Cheese

Vitamin B12
per Oz
Vitamin B12
per 100g
Vitamin B12
per 200 Calories
0.9μg
(36% DV)
3.1μg
(128% DV)
1.6μg
(65% DV)

Nutrition Facts for Swiss Cheese.(Source)

Other Cheeses High in Vitamin B12

  • 29% DV per oz of gjetost
  • 27% DV per oz of mozzarella
  • 22% DV per 1/2 cup of cottage cheese
  • 20% DV per oz of feta
  • 20% DV per oz of brie
  • 19% DV per oz of gruyere
  • 18% DV per oz of gouda
  • 18% DV per 1/2 cup of ricotta

See the list of high vitamin B12 cheeses.

Eggs

#10: Eggs

Vitamin B12
in 1 Large Egg
Vitamin B12
per 100g
Vitamin B12
per 200 Calories
0.6μg
(23% DV)
1.1μg
(46% DV)
1.4μg
(60% DV)

Nutrition Facts for Hard Boiled Eggs.(Source)

More Eggs High in Vitamin B12

  • 70% DV in 1 cup of scrambled eggs
  • 63% DV in 1 cup of chopped hard-boiled eggs
  • 306% DV in a goose egg
  • 158% DV in a duck egg
  • 56% DV in a turkey egg

Note: Vitamin B12 found in eggs is concentrated in the yolks. Egg whites contain very little B12.

See All 200 Foods High in Vitamin B12

Foods You Should Eat if You Have a B12 Deficiency

All kinds of cells in your body need vitamin B12. That includes red blood cells and glial cells, the kind that protect your nerves. But you don’t make this nutrient on your own. You have to get it from outside sources. It occurs naturally in certain foods, like meat, dairy, and eggs. It’s also added to some foods.

On average, most people 14 and older need about 2.4 micrograms a day. The good news is your body stores extra B12 in your liver. If you stop absorbing it, it’ll take a few years to use what’s left. But once you do, you’ll likely have some health problems. These include fatigue, memory trouble, or nerve damage.

Treatment can help you get better. If you have a serious deficiency, your doctor will probably give you B12 through a shot in your muscle or a daily high-dose supplement. You may need to make changes to your diet, too. Boost your B12 levels with these foods.

Fish and Shellfish

This is how much B12 you’ll find in a 3-ounce serving of these foods:

  • Cooked clams: 84.1 micrograms
  • Steamed mussels: 20.4 micrograms
  • Cooked Atlantic mackerel: 16.1 micrograms
  • Steamed Alaska king crab: 9.8 micrograms
  • Cooked wild rainbow trout 5.4 micrograms
  • Cooked salmon: 2.4 micrograms

Red Meat

This includes beef and lamb. Like humans, large amounts of B12 are stored in their livers.

Here’s what you can get from 3-ounce servings of the following:

  • Cooked beef liver: 70.7 micrograms
  • Grilled lean beef, steak: 6.9 micrograms

Too much red meat can raise your chances for certain health conditions. That includes heart and blood vessel problems and certain kinds of cancer. You may want to limit it to a few servings a week. Ask your doctor how much is safe for you.

Dairy

Cows also pass B12 into their milk. This is what you’ll find in the following:

  • Low-fat milk, 1 cup: 1.2 micrograms
  • Low-fat yogurt, 8 ounces: 1.2 micrograms
  • Swiss cheese, 1 ounces: 0.9 micrograms

Poultry

You can find some B12 in chicken and turkey.

  • Cooked turkey liver, 3 ounces: 23.9 micrograms
  • Cooked chicken liver, 1 ounces: 4.7 micrograms
  • Cooked ground lean turkey, 3 ounces: 1.6 micrograms
  • Roasted turkey, 3 ounces: 0.8 micrograms
  • Roasted chicken breast, 3 ounces: 0.3 micrograms

Eggs

One hard-boiled egg has about 0.6 micrograms of B12. That’s 25% of your daily value. But you’ll need to eat the whole egg. Most of the B12 comes from the yolk.

If you have a deficiency, eggs shouldn’t be your main source of B12. There’s not a lot of evidence that they can raise your levels of B12 all that much. 

Vegan or Vegetarian Sources

It’s harder to get your B12 from food if you’re on a strict plant-based diet. That means you don’t eat any animal products, including eggs or dairy. Your doctor will likely suggest taking a daily or weekly dietary supplement to keep your levels up. They can let you know what dose is right for you.

You can get B12 from some plant-based sources. These include fortified foods with added nutrients.

  • Fortified non-dairy milks, such as soy or oat, 1 cup: 0.6-2.07 micrograms
  • Fortified cereals, one serving: 0.6-2.1 micrograms
  • Nutritional yeast, 1 tablespoon: 4.8 micrograms

Always read the nutrition label to see how much B12 you’re getting per serving.

Some fermented foods and seaweed have B12. It comes from their exposure to bacteria. You shouldn’t depend on them for all your B12 needs. But you can still add them to your diet. They include:

Tempeh. This is a fermented soybean cake. Studies show that one serving may have anywhere from 0.7-8.0 micrograms. But it’s hard to know exactly how much you’ll get in the kind you find at the grocery store.

Nori. These are dried sheets of seaweed. You’ve probably seen them used to make sushi. Studies show it might be possible to get 2.4 micrograms of B12 from 4 grams of nori. But you’d need to eat a little more than 13 sheets to meet your daily intake. 

If you’ve been vegan or a strict vegetarian for more than a few years, ask your doctor to check your B12. A simple blood test can show if your levels are where they should be.

When Food Isn’t Enough

Treatment for your B12 deficiency depends on what’s causing it. Older age and certain health conditions, like pernicious anemia, can make it hard for your stomach to absorb B12 from food. Your doctor can run some tests to find out if you have these problems. You may need regular B12 shots or dietary supplements  to stay healthy. 

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close