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.
