Some science behind the scenes

Vitamin B12 food sources

Description

Vitamin B-12 (µg)
Value Per

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