What contains the highest B12? Your comprehensive guide to top food sources

November 9, 2025 •

3 min read

Just a small 3.5-ounce serving of lamb liver can provide over 3,000% of the daily value for vitamin B12, making it one of the most potent sources available. Understanding what contains the highest B12 is essential for maintaining nerve function, creating red blood cells, and ensuring overall health, especially for those with dietary restrictions.

Quick Summary

This guide outlines the most concentrated sources of vitamin B12, including clams, organ meats, and other animal products like fish, beef, and dairy. It also explores essential fortified options, such as cereals and nutritional yeast, for vegans and vegetarians, and compares the B12 content across different food groups.

Key Points

Organ meats and clams are the highest sources: Lamb liver and cooked clams contain thousands of percent of the Daily Value for vitamin B12 in a single serving.
Rich B12 is found in many animal products: Fish like trout, salmon, and mackerel, as well as lean beef, are also excellent natural sources of B12.
Dairy provides a highly absorbable form: B12 from milk, yogurt, and cheese is absorbed by the body more effectively than B12 from meat, fish, or eggs.
Fortified foods are vital for vegans: Since B12 is not naturally found in most plants, fortified foods like cereals, nutritional yeast, and plant-based milks are crucial for those on vegan diets.
B12 is essential for red blood cells and nerves: Maintaining adequate B12 levels helps prevent megaloblastic anemia, supports DNA synthesis, and ensures healthy nervous system function.
Cooking and variety affect intake: Cooking methods can impact B12 content, and consuming a variety of sources, or supplementing when necessary, ensures sufficient intake for different dietary needs.

The Richest Natural Sources: Organ Meats and Clams

Among all foods, organ meats and clams are unparalleled in their vitamin B12 concentration. These sources offer a massive amount of the nutrient in a small serving, far exceeding the daily recommended intake for adults, which is 2.4 micrograms (mcg).

Organ Meats

Animal livers and kidneys are nutrient powerhouses, particularly rich in B12.

Lamb liver: A 3.5-ounce (100-gram) serving can provide over 3,000% of the Daily Value (DV) for B12.
Beef liver and kidneys: These also contain thousands of percent of the DV per 100-gram serving, along with other key nutrients like iron and selenium.

Clams and Other Shellfish

Clams are small, chewy shellfish that pack an incredible punch of B12, often cited as the single highest source by weight.

Clams: Just 3 ounces of cooked clams can supply over 84 mcg of B12, well over 3,500% of the DV.
Oysters and Mussels: These mollusks are also excellent sources, with 3 ounces of cooked oysters providing over 1,000% of the DV and mussels offering a similar amount.

Excellent B12 from Fish and Beef

For those who don't eat organ meats or shellfish, a variety of fish and beef options provide substantial B12 levels.

Nutrient-Packed Fish

Trout: A 3.5-ounce (100-gram) serving of rainbow trout offers more than 300% of the DV.
Salmon: A half-fillet of cooked salmon contains over 200% of the DV, plus beneficial omega-3 fatty acids.
Sardines: A single can of drained sardines can provide hundreds of percent of the DV for B12.
Tuna: Whether fresh or canned, tuna is a reliable source, with concentrations highest in the dark muscles just beneath the skin.

Beef: A Dependable Source

Lean cuts of beef are an effective way to boost B12 levels, especially when grilled or roasted to preserve the vitamin content. A 3-ounce serving of broiled top sirloin steak offers a significant portion of the daily requirement.

Dairy, Eggs, and Fortified Foods

For vegetarians and vegans, a different set of foods is crucial for meeting B12 needs.

Dairy and Eggs

Milk, Cheese, and Yogurt: Dairy products contain B12, and research suggests that the body absorbs B12 from milk and dairy more efficiently than from meat or eggs.
Eggs: The B12 in eggs is more concentrated in the yolk and is easier to absorb than from the whites.

Fortified Vegan Options

Because B12 is not naturally present in plant foods, vegans and strict vegetarians must rely on fortified products or supplements.

Fortified Nutritional Yeast: Often used as a seasoning, fortified nutritional yeast provides a significant amount of synthetic, and therefore vegan-friendly, B12.
Fortified Cereals: Many breakfast cereals are enriched with B12 and other B vitamins.
Fortified Plant-Based Milks: Soy, almond, and oat milks are frequently fortified, offering a convenient way to get B12.

How to Optimize Your B12 Intake

Knowing the sources is just the first step. Proper food preparation and dietary planning are also key to maximizing your B12 benefits.

Cooking Methods: High-heat cooking methods like frying can destroy some of the B12 content in foods. Opt for grilling, roasting, or steaming when possible.
Dietary Variety: Including a mix of animal-based and fortified foods (if applicable) can ensure a steady intake. Relying on a single source may not be sufficient.
Supplementation: Individuals at higher risk of deficiency, such as older adults, vegans, and those with certain medical conditions, may require B12 supplements or injections.

Comparing Top B12 Food Sources


Food Source	Serving Size	Approximate B12 (mcg)	Percent Daily Value (DV)*
Cooked Clams	3 ounces	84.1	3,504%
Cooked Beef Liver	3 ounces	70.7	2,946%
Cooked Mackerel	3 ounces	16.1	670%
Cooked Trout	3 ounces	5.4	225%
Cooked Salmon	3 ounces	3.8	158%
Fortified Nutritional Yeast	3 tablespoons	24	1,000%
Whole Milk	1 cup	1.5	62%
Large Egg	1 egg	0.6	25%

*Based on a 2.4 mcg DV for adults.

Conclusion: Strategic Consumption is Key

While organ meats and clams contain the most vitamin B12 by a considerable margin, a balanced diet incorporating a variety of sources is the most practical way for most people to meet their needs. For those who follow plant-based diets, fortified foods such as nutritional yeast, cereals, and plant-based milks are essential. Regardless of your dietary choices, being aware of these high-potency foods empowers you to strategically manage your B12 intake for optimal neurological and overall health.

For more detailed information on vitamin B12, consult the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

The single food with the highest vitamin B12 concentration per serving is clams, followed closely by organ meats like lamb and beef liver. Just 3 ounces of cooked clams can provide over 3,500% of the Daily Value.

Vegetarians can get vitamin B12 from dairy products like milk, yogurt, and cheese, as well as eggs. Fortified foods such as breakfast cereals and some soy products are also excellent sources.

Vegans should rely on fortified foods like nutritional yeast, plant-based milks (soy, almond, oat), and fortified breakfast cereals. B12 is not naturally present in most plant-based whole foods, so supplementation is often necessary.

No, fruits and vegetables do not naturally contain vitamin B12. This essential vitamin is primarily found in animal products and requires fortification to be present in plant-based foods.

You can check the Nutrition Facts label on food packaging to see if vitamin B12 has been added. Manufacturers are required to list B12 on the label if it has been added as a fortificant.

Vitamin B12 from dietary supplements is not bound to protein like the B12 found in animal products, so it can be absorbed more easily by some individuals. However, it still requires intrinsic factor for proper absorption.

People most at risk for B12 deficiency include older adults who may have trouble with absorption, individuals on strict vegan diets, and those with certain digestive disorders or who have had gastrointestinal surgery.