What food contains vitamin B12 apart from meat?

December 3, 2025 •

4 min read

While meat is a well-known source, many other foods also contain vitamin B12, a vital nutrient for nerve function and red blood cell production. Vegetarians, in particular, can meet their daily needs through dairy products and eggs, while vegans must rely on fortified products and supplements.

Quick Summary

This guide explores vegetarian and vegan-friendly alternatives to meat for obtaining vitamin B12, including dairy, eggs, and various fortified foods. It details specific products like nutritional yeast, plant-based milks, and cereals, and clarifies common misconceptions about plant-based sources like algae and mushrooms.

Key Points

Dairy is a primary non-meat B12 source for vegetarians: Milk, yogurt, and cheese provide a highly bioavailable form of vitamin B12.
Eggs contain B12, mostly in the yolk: For vegetarians, eggs are a good source of B12, but consumption of the whole egg is necessary to maximize intake.
Fortified nutritional yeast is a powerful vegan source: This seasoning is a potent source of B12, with some brands providing 100% of the daily value in a single tablespoon.
Many plant-based milks and cereals are fortified: Vegans can rely on fortified non-dairy milks and breakfast cereals to consistently meet their B12 needs.
Beware of misleading plant sources: Foods like spirulina and unfortified tempeh contain inactive B12 analogues and are not reliable for preventing deficiency.
Supplements are recommended for vegans and some vegetarians: For those with dietary restrictions or absorption issues, relying on fortified foods alone may not be sufficient, and supplementation is often recommended.

Essential Non-Meat Sources of Vitamin B12

Vitamin B12 is a water-soluble vitamin essential for several critical bodily functions, including nerve function, red blood cell formation, and DNA synthesis. While it is most famously found in meat and other animal products, there are numerous excellent sources for those who follow vegetarian or vegan diets. These include dairy, eggs, and a variety of fortified foods that make it possible to meet your daily requirements without consuming meat.

Dairy Products: A Vegetarian's Primary B12 Source

For vegetarians who include dairy in their diet, milk, yogurt, and cheese are reliable sources of vitamin B12. Your body has been shown to absorb B12 from dairy products more efficiently than from sources like eggs.

Milk: One cup of low-fat milk provides approximately 1.2 micrograms (mcg) of vitamin B12, about 50% of the recommended daily value (DV). A single 250 mL glass of cow's milk contains 26% of an adult's daily requirement.
Yogurt: A low-fat, 8-ounce serving of plain yogurt can provide around 1 mcg of B12. Some varieties, like Greek yogurt, can be even higher.
Cheese: The B12 content in cheese can vary, but types like Swiss and cheddar are good options. One ounce of Swiss cheese contains about 0.9 mcg of B12.

Eggs: An Accessible B12 Option

Eggs are a convenient and widely available source of vitamin B12 for many vegetarians. However, for those with a significant deficiency, they should not be the sole source.

Whole Eggs: The vitamin B12 is concentrated in the yolk, so consuming the whole egg is important. Two large eggs can provide about 46% of the daily value for B12.
Bioavailability: While a single egg may contain less B12 than a serving of milk, the vitamin from eggs is also easily absorbed by the body.

Fortified Foods: The Vegan's Best Bet

Since vitamin B12 is naturally found in animal products, vegans and those with absorption issues must rely on fortified foods or supplements. The synthetic B12 used in fortification is vegan-friendly and highly bioavailable.

Fortified Nutritional Yeast: This popular vegan seasoning has a cheesy, nutty flavor and is one of the most potent B12 sources. Just one tablespoon of a fortified version can contain 2.4 mcg, or 100% of the daily value.
Fortified Plant-Based Milks: Soy, almond, oat, and rice milks are often fortified with B12 and other vitamins. Always check the label, as levels can vary. Some soy milks can provide over 86% of the daily value in a single cup.
Fortified Cereals: Many breakfast cereals, though not often the healthiest choice, are fortified with B12. One study showed that daily consumption of a fortified cereal significantly increased B12 levels in participants. Choose options low in added sugar.
Meat Substitutes: Many vegan products, such as veggie burgers and other meat analogues, are fortified to provide a reliable source of B12.

Comparison of B12 Sources


Source	Vitamin B12 per serving (approx.)	Best for	Notes
Fortified Nutritional Yeast	>2.4 mcg (1 tbsp)	Vegans, adding cheesy flavor	High potency, check labels for fortification.
Cow's Milk (Low-fat)	1.2 mcg (1 cup)	Vegetarians	Good daily source, highly bioavailable.
Fortified Plant Milk	1.0 mcg (1 cup)	Vegans, vegetarians avoiding dairy	Good daily source, check labels.
Plain Yogurt	1.0 mcg (8 oz)	Vegetarians	Also offers probiotics and protein.
Eggs (2 large)	1.4 mcg (per 100g)	Vegetarians	Nutrient-dense, B12 concentrated in yolk.
Swiss Cheese (1 oz)	0.9 mcg	Vegetarians	Moderate source, also high in calcium.
Fortified Cereal	0.6 mcg (1 serving)	Vegans, vegetarians	Check nutrition labels for B12 levels.

Can Plant Foods Naturally Provide B12? A Closer Look

There is a common misconception that some plants, like certain seaweeds (nori, spirulina) and fermented products (tempeh, miso), can be reliable sources of active vitamin B12. However, many of these sources contain B12 analogues—compounds that are structurally similar to B12 but are inactive in humans. These analogues can interfere with the absorption and metabolism of true B12, making them an unreliable source. For this reason, vegans should prioritize fortified foods or supplements to ensure adequate intake.

Conclusion: Diversify Your Diet for Optimal B12

For those limiting or avoiding meat, obtaining sufficient vitamin B12 is both possible and important for maintaining good health. Dairy and eggs are excellent natural sources for vegetarians, while vegans can confidently turn to a variety of fortified products such as nutritional yeast, plant-based milks, and cereals. The key is to be mindful of your food choices and, for vegans especially, to rely on fortified or supplemental B12 to cover your needs. By incorporating these non-meat options into your diet, you can easily support your body's requirements for this essential nutrient.

A Note on Supplements

For individuals with dietary restrictions or absorption issues, supplements are a safe and effective way to ensure adequate B12 intake. It is advisable to consult a healthcare provider or registered dietitian, who can help determine the right approach for your needs. Fortified foods alone may not be sufficient for everyone, especially those with pre-existing deficiencies.

Frequently Asked Questions

Many processed foods are fortified with vitamin B12, including breakfast cereals, plant-based milks (soy, almond, oat), some meat substitutes, and nutritional yeast. It is important to always check the product label to ensure it is fortified.

No, vegans cannot reliably get enough vitamin B12 from unfortified plant foods alone, as it is produced by bacteria and primarily found in animal products. They must consume fortified foods or take supplements to prevent deficiency.

Research suggests that the vitamin B12 found in dairy products and fortified cereals may be absorbed more efficiently by the body than B12 from some other food sources, including meat.

Fortified nutritional yeast has synthetic vitamin B12 added to it during processing, making it a reliable and potent source of the nutrient. Unfortified nutritional yeast contains only the vitamins naturally found in the yeast cells and is not a dependable source of B12.

Yes, eggs are a good source of vitamin B12 for vegetarians, with two large eggs providing a notable percentage of the daily value. Most of the B12 is concentrated in the yolk.

No, most seaweeds and algae, such as spirulina, are not reliable sources of active vitamin B12. They contain inactive B12 analogues that are not useful to the human body and can interfere with absorption.

Besides vegans, older adults, people with gastrointestinal disorders (like Crohn's or celiac disease), and individuals who have undergone stomach surgery are at increased risk for B12 deficiency due to impaired absorption.