Vitamin B12-Rich Foods
The Recommended Dietary Allowance (RDA) of vitamin B12 for adults 18 years and older is 2.4 mcg.
See our vitamin B12 monograph for details on children and pregnancy/lactation data.
Food |
Standard serving |
Amount per serving |
Beef (85% lean, ground, cooked) |
3 ounces |
2.3 mcg |
Beef liver |
1 ounce |
20 mcg |
Cereal (All-bran wheat flakes, fortified) |
1 cup |
8.2 mcg |
Clams (canned) |
1 cup (solids only) |
20.3 mcg |
Clams (fresh, steamed or boiled) |
1 cup (12 medium) |
30.3 mg |
Eggs (large, boiled) |
2 eggs |
0.8 mcg |
Milk, low-fat (1%) |
1 cup |
1.5 mcg |
Salmon (baked or broiled) |
1 medium filet (227 g) |
10.7 mcg |
Tuna (canned, in water) |
1 can (6.5 ounce) |
4.3 mcg |
Yogurt (plain, low fat) |
1 cup |
1.4 mcg |
*For a complete list of vitamin B12 rich foods, see the USDA Food Composition Databases.