Nutrition Diet: What food has the highest B12?

October 12, 2025 •

4 min read

The human body cannot produce vitamin B12, making dietary intake essential for crucial functions like nervous system health and red blood cell formation. If you're wondering, "What food has the highest B12?", the answer depends on your diet, with some animal products and fortified foods topping the list for concentrated sources.

Quick Summary

Organ meats and shellfish, such as clams and liver, are the most concentrated sources of vitamin B12 per serving. Fortified cereals, nutritional yeast, and certain plant-based milks offer excellent options for vegans.

Key Points

Clams are the top source: Cooked clams contain an exceptionally high concentration of B12, offering far more than the daily recommended amount per serving.
Organ meats are B12 powerhouses: Beef and lamb liver, as well as kidneys, are among the richest natural sources of vitamin B12.
Vegans must rely on fortified foods: Since B12 is primarily found in animal products, those on a vegan diet should choose fortified cereals, plant-based milks, and nutritional yeast.
Fish and dairy provide good amounts: Common foods like salmon, trout, tuna, milk, and eggs are reliable sources of B12 for non-vegans.
Bioavailability varies by source: The body absorbs B12 from dairy more efficiently than from meat, and from fortified foods more efficiently than from natural sources.
Elderly and other groups need caution: Older adults, individuals with certain health conditions, and vegans are at higher risk of deficiency and may need to focus on fortified foods or supplements.

The Importance of Vitamin B12 in Your Diet

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a pivotal role in overall health. Its functions are diverse and vital, including the production of DNA and red blood cells, as well as maintaining the health of your nerve cells. A deficiency can lead to a range of issues, such as fatigue, weakness, and pernicious anemia. Since the body does not naturally produce this essential nutrient, it must be obtained through your diet or supplements. This makes understanding the best food sources critical for everyone, especially those on a restricted diet, such as vegans and vegetarians, or older adults who may have trouble with absorption.

Where to Find the Most Concentrated B12

When it comes to raw concentration, certain animal products stand far above the rest. Organ meats and shellfish are particularly potent sources, delivering a massive amount of B12 in a single serving.

Organ Meats: Beef liver is a nutritional powerhouse, with a 3.5-ounce serving providing over 70 micrograms of vitamin B12—far exceeding the recommended daily intake. Lamb and veal liver are also extremely high in this essential vitamin. Kidneys from lamb, veal, and beef likewise contain very high levels.
Clams: These small, chewy shellfish are another exceptional source, often cited as one of the most concentrated. Just three ounces of cooked clams can offer more than 80 micrograms of B12, a huge percentage of the daily value. Clam broth is also a good source.
Oysters and Mussels: Other types of shellfish also provide significant amounts of B12. A three-ounce serving of cooked oysters can provide over 600% of the daily value, while mussels offer over 800%.

Excellent B12 Sources from Fish and Dairy

For those who don't consume organ meats or shellfish, many common foods still offer excellent amounts of vitamin B12. Fish and dairy are widely available and can easily be incorporated into a regular diet.

Fish: Fatty fish like salmon and trout are rich in B12 and heart-healthy omega-3 fatty acids. A cooked salmon fillet can provide a significant portion of your daily B12 needs. Sardines, often sold canned, are another great option. Tuna, both fresh and canned, is also a reliable source.
Dairy Products: Milk, yogurt, and cheese are good sources of B12 for vegetarians who consume dairy. Notably, research has found that the B12 from dairy is absorbed quite efficiently by the body. A cup of milk or a serving of yogurt can contribute a substantial amount to your daily intake.
Eggs: The B12 in eggs is concentrated in the yolk and is relatively easy for the body to absorb. Two large eggs can provide a good amount of the daily value.

Fortified Foods for Plant-Based Diets

For vegans and individuals who do not consume animal products, fortified foods are a necessity to obtain sufficient vitamin B12. Fortunately, many products are enriched with a synthetic form of B12, which is readily absorbed by the body.

Nutritional Yeast: This popular vegan condiment, with a cheesy, nutty flavor, is often fortified with B12. Just a couple of tablespoons can contain a very high percentage of the daily value. It can be sprinkled on pasta, salads, and popcorn.
Fortified Breakfast Cereals: Many breakfast cereals are enriched with B12. Checking the nutrition label is essential, as the amount can vary between brands. This can be a convenient way for vegans and older adults, who may have absorption issues with B12 from natural food sources, to boost their intake.
Plant-Based Milks: Soy, almond, and oat milks are frequently fortified with B12, making them a common part of a vegan diet. Always read the packaging to confirm fortification.

Comparing High-B12 Food Sources


Food Source	Serving Size	Approximate B12 Amount (mcg)	Notes
Beef Liver	3 oz (cooked)	70.7	Highest concentration of natural B12. Also rich in iron and other nutrients.
Clams	3 oz (cooked)	84.1	Exceptional natural source, also high in iron and antioxidants.
Oysters	3 oz (cooked)	24.5	Very high natural source, rich in zinc.
Fortified Nutritional Yeast	3 tbsp	Up to 24	Excellent vegan option with a high B12 concentration.
Trout	3.5 oz fillet	5.4	Good source of B12 and omega-3s.
Salmon	3.5 oz fillet	3.8	Also rich in protein and omega-3 fatty acids.
Fortified Cereal	1 serving	Varies, e.g., 0.6	Convenient option for vegans and vegetarians. Check labels.
Milk	1 cup	1.5	Good absorption rate; a staple for many vegetarians.
Large Egg	1 large egg	0.6	Good source from animal products, particularly in the yolk.

Conclusion

In summary, while organ meats and shellfish like clams and liver contain the most concentrated amounts of B12, a variety of other foods can help meet your daily needs. For those on a vegan diet, fortified products such as nutritional yeast, cereals, and plant-based milks are essential to prevent deficiency. Regular consumption of a diverse range of these sources is key to maintaining adequate levels of this vital nutrient. If dietary restrictions or absorption issues are a concern, consulting a healthcare professional is recommended. For more information on vitamin B12, visit the NIH Office of Dietary Supplements website.

Frequently Asked Questions

The recommended daily intake of vitamin B12 for most adults is about 2.4 micrograms (mcg), though this amount may be slightly higher for pregnant or breastfeeding individuals.

Vitamin B12 is primarily found in animal-based foods, and most plant foods do not contain it unless they are fortified. While some algae and fermented foods may have trace amounts, the form is often inactive and unreliable for human absorption.

Yes, vegetarians who consume eggs and dairy products can typically get enough B12 through these sources. Eggs and dairy are commonly included on lists of good B12 foods.

You can check the Nutrition Facts label on the food product to see if vitamin B12 has been added. Foods providing 20% or more of the Daily Value per serving are considered high sources.

Groups at higher risk for deficiency include vegans, older adults (due to absorption issues), people with certain medical conditions like pernicious anemia, and those who have had gastrointestinal surgery.

While some nutrients can be lost during cooking, the vitamin B12 content in meat and fish is generally well-preserved. Methods like grilling or roasting are better at preserving B12 than frying.

If you follow a vegan diet, are over 50, or have a condition affecting nutrient absorption, supplements are often recommended to ensure adequate intake. Always consult a doctor before starting any new supplement regimen.