Some science behind the scenes
Vitamin B12 food sources
Description |
Vitamin B-12 (µg) |
Mollusks, clam, mixed species, cooked, moist heat |
98.89 |
Lamb, variety meats and by-products, liver, raw |
90.05 |
Lamb, variety meats and by-products, liver, cooked, pan-fried |
85.70 |
Veal, variety meats and by-products, liver, cooked, braised |
84.60 |
Beef, variety meats and by-products, liver, cooked, pan-fried |
83.13 |
Lamb, variety meats and by-products, kidneys, cooked, braised |
78.90 |
Lamb, variety meats and by-products, liver, cooked, braised |
76.50 |
Veal, variety meats and by-products, liver, cooked, pan-fried |
72.50 |
Beef, variety meats and by-products, liver, cooked, braised |
70.58 |
Veal, variety meats and by-products, liver, raw |
59.85 |
Beef, variety meats and by-products, liver, raw |
59.30 |
Duck, domesticated, liver, raw |
54.00 |
Goose, liver, raw |
54.00 |
Lamb, variety meats and by-products, kidneys, raw |
52.41 |
Mollusks, clam, mixed species, cooked, breaded and fried |
40.27 |
Veal, variety meats and by-products, kidneys, cooked, braised |
36.90 |
Mollusks, octopus, common, cooked, moist heat |
36.00 |
Mollusks, oyster, Pacific, cooked, moist heat |
28.80 |
Veal, variety meats and by-products, kidneys, raw |
28.20 |
Turkey, liver, all classes, cooked, simmered |
28.17 |
Beef, variety meats and by-products, kidneys, raw |
27.50 |
Pork, fresh, variety meats and by-products, liver, raw |
26.00 |
Beef, variety meats and by-products, kidneys, cooked, simmered |
24.90 |
Liver cheese, pork |
24.55 |
Mollusks, oyster, eastern, farmed, cooked, dry heat |
|
Lamb, variety meats and by-products, brain, cooked, pan-fried |
24.10 |
Mollusks, mussel, blue, cooked, moist heat |
24.00 |
Veal, variety meats and by-products, brain, cooked, pan-fried |
21.30 |
Chicken, liver, all classes, cooked, pan-fried |
21.13 |
Fish, caviar, black and red, granular |
20.00 |
Mollusks, octopus, common, raw |
20.00 |
Turkey, liver, all classes, raw |
19.73 |
Mollusks, oyster, eastern, canned |
19.13 |
Fish, mackerel, Atlantic, cooked, dry heat |
19.00 |
Fish, herring, Atlantic, kippered |
18.70 |
Pork, fresh, variety meats and by-products, liver, cooked, braised |
18.67 |
Mollusks, clam, mixed species, canned, drained solids |
18.63 |
Mollusks, whelk, unspecified, cooked, moist heat |
18.14 |
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) |
18.10 |
Fish, mackerel, king, cooked, dry hea |
18.00 |
Mollusks, oyster, eastern, wild, cooked, moist heat |
17.50 |
Veal, variety meats and by-products, pancreas, cooked, braised |
17.33 |
Pork, fresh, variety meats and by-products, pancreas, cooked, braised |
17.07 |
Chicken, liver, all classes, cooked, simmered |
16.85 |
Beef, variety meats and by-products, pancreas, cooked, braised |
16.60 |
Chicken, liver, all classes, raw |
16.58 |
Pork, fresh, variety meats and by-products, pancreas, raw |
16.40 |
Mollusks, oyster, eastern, farmed, raw |
16.20 |
Mollusks, oyster, Pacific, raw |
16.00 |
Turkey, whole, giblets, cooked, simmered |
15.89 |
Mollusks, oyster, eastern, cooked, breaded and fried |
15.63 |
Fish, mackerel, king, raw |
15.60 |
Beef, variety meats and by-products, brain, cooked, pan-fried |
15.20 |
Veal, variety meats and by-products, heart, cooked, braised |
14.46 |
Beef, variety meats and by-products, pancreas, raw |
14.00 |
Turkey, heart, all classes, cooked, simmered |
13.90 |
Veal, variety meats and by-products, heart, raw |
13.76 |
Fish, herring, Atlantic, raw |
13.67 |
Liver sausage, liverwurst, pork |
13.46 |
Liverwurst spread |
13.46 |
Veal, variety meats and by-products, pancreas, raw |
13.38 |
Chicken, broilers or fryers, giblets, cooked, fried |
13.31 |
Turkey, heart, all classes, raw |
13.30 |
Fish, herring, Atlantic, cooked, dry heat |
13.14 |
Turkey, whole, giblets, raw |
13.06 |
Chicken, capons, giblets, raw |
12.95 |
Mollusks, oyster, eastern, wild, cooked, dry heat |
12.91 |
Veal, variety meats and by-products, brain, raw |
12.20 |
Mollusks, mussel, blue, raw |
12.00 |
Fish, mackerel, salted |
12.00 |
Fish, roe, mixed species, cooked, dry heat |
11.54 |
Crustaceans, crab, alaska king, cooked, moist heat |
11.50 |
Chicken, broilers or fryers, giblets, raw |
11.41 |
Lamb, variety meats and by-products, brain, raw |
11.30 |
Mollusks, clam, mixed species, raw |
11.28 |
Lamb, variety meats and by-products, heart, cooked, braised |
11.20 |
Fish, tuna, fresh, bluefin, cooked, dry heat |
10.88 |
Chicken, stewing, giblets, raw |
10.83 |
Beef, variety meats and by-products, heart, cooked, simmered |
10.80 |
Egg |
10.51 |
Crustaceans, crab, dungeness, cooked, moist heat |
10.38 |
Crustaceans, crab, queen, cooked, moist heat |
10.38 |
Lamb, variety meats and by-products, heart, raw |
10.25 |
Beef, variety meats and by-products, brain, cooked, simmered |
10.10 |
Fish, cod, Atlantic, dried and salted |
10.00 |
Fish, herring, Pacific, raw |
10.00 |
Fish, roe, mixed species, raw |
10.00 |
Veal, variety meats and by-products, brain, cooked, braised |
9.65 |
Fish, herring, Pacific, cooked, dry heat |
9.62 |
Beef, variety meats and by-products, brain, raw |
9.51 |
Chicken, stewing, giblets, cooked, simmered |
9.48 |
Pate de foie gras, canned (goose liver pate), smoked |
9.40 |
Pate, goose liver, smoked, canned |
9.40 |
Emu, fan fillet, cooked, broiled |
9.37 |
Lamb, variety meats and by-products, brain, cooked, braised |
9.25 |
Mollusks, whelk, unspecified, raw |
9.07 |
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone |
9.00 |
Crustaceans, crab, alaska king, raw |
9.00 |
Crustaceans, crab, blue, raw |
9.00 |
Crustaceans, crab, dungeness, raw |
9.00 |
Crustaceans, crab, queen, raw |
9.00 |
Fish, sardine, Atlantic, canned in oil, drained solids with bone |
8.94 |
Mollusks, oyster, eastern, wild, raw |
8.75 |
Emu, top loin, cooked, broiled |
8.71 |
Fish, mackerel, Atlantic, raw |
8.71 |
Beef, variety meats and by-products, heart, raw |
8.55 |
Emu, ground, cooked, pan-broile |
8.52 |
Pork, fresh, variety meats and by-products, kidneys, raw |
8.49 |
Chicken, roasting, giblets, cooked, simmered |
8.45 |
Game meat, beaver, cooked, roasted |
8.30 |
Game meat, muskrat, cooked, roasted |
8.30 |
Game meat, opossum, cooked, roasted |
8.30 |
Game meat, rabbit, domesticated, composite of cuts, cooked, roasted |
8.30 |
Game meat, raccoon, cooked, roasted |
8.30 |
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled |
8.18 |
Pate, chicken liver, canned |
8.07 |
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled |
7.97 |
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled |
7.92 |
Pork, fresh, variety meats and by-products, kidneys, cooked, braised |
7.79 |
Fish, trout, mixed species, raw |
7.79 |
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled |
7.72 |
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled |
7.53 |
Fish, trout, mixed species, cooked, dry heat |
7.49 |
Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled |
7.34 |
Whale, beluga, meat, dried (Alaska Native) |
7.31 |
Chicken, heart, all classes, raw |
7.29 |
Chicken, heart, all classes, cooked, simmered |
7.29 |
Lamb, variety meats and by-products, tongue, raw |
7.20 |
Game meat, rabbit, domesticated, composite of cuts, raw |
7.16 |
Fish, mackerel, jack, canned, drained solids |
6.94 |
Emu, outside drum, raw |
6.92 |
Emu, oyster, raw |
6.76 |
Emu, ground, raw |
6.75 |
Emu, fan fillet, raw |
6.67 |
Game meat, caribou, cooked, roasted |
6.64 |
Game meat, rabbit, domesticated, composite of cuts, cooked, stewed |
6.51 |
Game meat, rabbit, wild, cooked, stewed |
6.51 |
Game meat, squirrel, cooked, roasted |
6.51 |
Caribou, hind quarter, meat, cooked (Alaska Native) |
6.47 |
Ostrich, inside strip, cooked |
6.44 |
Ostrich, oyster, cooked |
6.32 |
Game meat, caribou, raw |
6.31 |
Game meat, deer, raw |
6.31 |
Game meat, moose, cooked, roasted |
6.31 |
Fish, trout, rainbow, wild, cooked, dry heat |
6.30 |
Lamb, variety meats and by-products, tongue, cooked, braised |
6.30 |
Ostrich, outside strip, cooked |
6.26 |
Ostrich, tip trimmed, cooked |
6.25 |
Fish, bluefish, cooked, dry heat |
6.22 |
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled |
6.18 |
Ostrich, top loin, cooked |
6.17 |
Emu, flat fillet, raw |
6.12 |
Veal, variety meats and by-products, tongue, raw |
6.10 |
Egg, yolk, dried |
6.02 |
Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, cooked, grilled |
6.01 |
Lamb, variety meats and by-products, pancreas, raw |
6.00 |
Fish, salmon, sockeye, raw |
5.95 |
Crustaceans, crab, blue, crab cakes, home recipe |
5.94 |
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled |
5.89 |
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw |
5.82 |
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled |
5.75 |