What Foods Are High in B9 and B12?

November 22, 2025 •

3 min read

According to the National Institutes of Health, B12 is found naturally only in animal products, making dietary planning crucial for those following plant-based diets. Understanding what foods are high in B9 and B12 is vital for maintaining good health, supporting neurological function, and preventing fatigue and other deficiency symptoms.

Quick Summary

This guide provides a comprehensive list of foods rich in vitamin B9 (folate) and vitamin B12 (cobalamin), detailing sources for both omnivores and those on vegetarian or vegan diets. It explores the vital functions of these nutrients and offers practical dietary recommendations to ensure adequate intake for optimal health.

Key Points

Folate (B9) is in plants: Excellent natural sources include leafy greens, legumes, and fruits like oranges and avocados.
B12 is mainly from animals: The most reliable natural sources of B12 are meat, fish, dairy, and eggs.
Vegans need fortified foods: Individuals on strict plant-based diets must get B12 from fortified products or supplements.
B9 and B12 work together: These vitamins are crucial for red blood cell formation, DNA synthesis, and neurological health.
Check nutrition labels: For fortified foods like cereals and plant milks, always check the label to confirm B12 content.
Supplementation may be necessary: Those at high risk of deficiency, including older adults, may need supplements as recommended by a healthcare professional.

Why B9 and B12 Are So Important

Folate (B9) and cobalamin (B12) are essential B vitamins that work together in the body. Folate is crucial for cell growth and DNA formation, while B12 is vital for nerve function and red blood cell production. A deficiency in either can lead to serious health issues, including anemia, fatigue, and neurological problems. Pregnant people, older adults, and those on vegetarian or vegan diets are at a higher risk of deficiency.

Top Sources of Vitamin B9 (Folate)

Folate is widely available in many plant-based foods, and its synthetic form, folic acid, is used to fortify common food items. The richest natural sources of B9 include:

Dark leafy greens: Spinach, romaine lettuce, asparagus, Brussels sprouts, and kale.
Legumes: Lentils, chickpeas, black-eyed peas, and kidney beans are excellent sources.
Fruits: Oranges, papaya, avocado, and bananas contain notable amounts of folate.
Nuts and seeds: Peanuts and sunflower seeds are great choices.
Liver: Beef liver is one of the highest concentrated sources.
Fortified grains: Many breakfast cereals, bread, and pasta are enriched with folic acid.

Top Sources of Vitamin B12 (Cobalamin)

Unlike folate, B12 is almost exclusively found in animal products. Vegans must rely on fortified foods or supplements to meet their daily requirements. Good sources of B12 include:

Meat and poultry: Beef, liver, chicken, and turkey.
Fish and seafood: Clams, salmon, trout, tuna, and oysters are especially rich in B12.
Dairy products: Milk, cheese, and yogurt are reliable sources.
Eggs: The yolk contains a good amount of B12.
Fortified foods: Many breakfast cereals, plant-based milks, and nutritional yeast are fortified with B12.
Nutritional yeast: For vegans, this is a very effective and delicious way to get B12.

A Note on Fortified Foods

Fortification has significantly reduced deficiency rates globally. However, it's essential to check labels, as fortification levels can vary by brand and product. For instance, while many plant-based milks are fortified, not all are. Similarly, some fortified breakfast cereals provide a significant portion of the daily B12 requirement, while others contain less.

Comparison of B9 and B12 Sources


Feature	Vitamin B9 (Folate)	Vitamin B12 (Cobalamin)
Primary Sources	Plant-based foods (leafy greens, legumes, fruits) and fortified foods.	Animal products (meat, dairy, eggs) and fortified foods.
Key Functions	DNA synthesis, cell growth, red blood cell production.	Neurological function, red blood cell development, DNA synthesis.
Natural Vegan Sources	Abundant in a wide variety of fruits, vegetables, nuts, and legumes.	Not naturally present in plant foods; must come from fortified products or supplements.
Cooking Considerations	Heat can destroy some natural folate during cooking.	More stable during cooking, especially in animal products.

How to Ensure You Get Enough B9 and B12

To maintain optimal levels of these critical vitamins, consider these strategies:

Eat a balanced and varied diet: Include a mix of folate-rich greens, legumes, and fruits, alongside B12-rich animal products or fortified alternatives.
Meal prep mindfully: Try to eat some B9-rich foods raw, like spinach in a salad, to preserve the vitamin content that can be lost during cooking.
Use fortified foods strategically: Incorporate fortified breakfast cereals or nutritional yeast into your daily routine, especially if you follow a vegan or vegetarian diet.
Consider supplementation: If you have dietary restrictions or a diagnosed deficiency, a doctor might recommend supplements. It's important to have B12 levels checked, as folic acid can sometimes mask a B12 deficiency.

Conclusion

Ensuring an adequate intake of vitamins B9 and B12 is fundamental for overall health. Whether through a diverse diet of animal and plant foods, or via careful planning with fortified products and supplements, meeting your daily requirements is achievable. Understanding the difference in sources—with B12 primarily from animal products and B9 from a wider range of foods—is the first step toward building a nutrient-rich and balanced eating plan.

Expert Link

For a deeper dive into the science behind these vitamins, consult the NIH's Fact Sheet on Folate and B12.

Frequently Asked Questions

The best vegan sources of B12 are fortified foods like breakfast cereals, nutritional yeast, and plant-based milks. Supplements are also a reliable option for vegans.

Yes, folate is a water-soluble vitamin and is sensitive to heat. Cooking methods like boiling can significantly reduce the folate content in foods. Eating raw folate-rich vegetables is one way to preserve this nutrient.

Vitamin B12 is essential for maintaining the health of nerve cells and supporting DNA production. A deficiency can lead to neurological complications like memory loss, numbness, and balance issues.

Yes, while folate is crucial during pregnancy, a deficiency can affect anyone. It can be caused by a poor diet, certain medical conditions, or excessive alcohol use. Symptoms include fatigue, mouth sores, and anemia.

Folate is the naturally occurring form of vitamin B9 found in foods. Folic acid is the synthetic form used in supplements and to fortify foods, and it is more readily absorbed by the body.

Some of the animal products highest in B12 include clams, beef liver, salmon, trout, and beef.

Yes, B9 and B12 work together, and they are often included in B-complex supplements. However, it's important for a doctor to check B12 levels before prescribing high-dose folic acid, as folic acid can sometimes mask the symptoms of a B12 deficiency.