Which food item has the highest B12?

December 28, 2025 •

3 min read

According to the National Institutes of Health, a single 3-ounce serving of cooked beef liver contains over 2,900% of the daily value for vitamin B12, making it one of the most concentrated sources available. However, other food items, including clams and fortified nutritional yeast, also provide significant amounts of this essential nutrient.

Quick Summary

Beef liver is the food with the highest concentration of vitamin B12 per serving, but clams also offer a massive amount. Other potent sources include nutritional yeast, fortified cereals, and various fish and dairy products.

Key Points

Beef Liver and Clams: The most concentrated sources of natural vitamin B12 are cooked beef liver and clams, often providing thousands of percent of the Daily Value in a single serving.
Seafood is a Powerhouse: Oysters, mussels, sardines, trout, and salmon are all excellent seafood sources rich in vitamin B12.
Fortified Foods for Plant-Based Diets: Vegans and vegetarians can reliably meet B12 needs through fortified foods like nutritional yeast, cereals, and plant-based milks.
Dairy and Eggs Offer Moderate Amounts: Milk, cheese, yogurt, and eggs provide moderate, bioavailable amounts of B12 for those who consume them.
Bioavailability Matters: The body absorbs B12 from different sources at varying rates, with the B12 from dairy often being more bioavailable than that from meat, fish, or eggs.
Deficiency Risk Groups: Older adults, vegans, and people with certain medical conditions are at higher risk for B12 deficiency and may require supplements.

Top B12 Food Sources: A Detailed Breakdown

Vitamin B12, or cobalamin, is crucial for nerve function, DNA synthesis, and red blood cell formation. Since the body cannot produce it, it must be obtained from dietary sources, primarily animal products. While beef liver takes the top spot for concentration, other foods can help you meet your daily needs, whether you eat animal products or follow a plant-based diet.

Organ Meats: The Undisputed B12 King

For those who consume them, organ meats are the most potent natural source of vitamin B12. A cooked 3-ounce serving of beef liver provides a staggering 70.7 micrograms (mcg), which is nearly 3,000% of the Daily Value (DV). Lamb and veal liver also offer exceptionally high amounts. While the taste may not be for everyone, incorporating organ meats, such as liver pâté or minced liver in dishes, can dramatically boost B12 intake.

Seafood: Excellent B12-Rich Choices

After liver, certain types of seafood are the most concentrated natural sources of B12. Many shellfish and fatty fish are packed with this vitamin.

Rich seafood sources include:

Clams: These small shellfish are nutritional powerhouses. Just three ounces of cooked clams can contain 84.1 mcg of vitamin B12, far exceeding the daily requirement. They can be enjoyed in pasta dishes, soups, or steamed.
Oysters: Known for their high zinc content, a 3-ounce serving of cooked oysters also provides a significant amount of B12, at 14.9 mcg.
Mussels: Similar to clams, mussels offer a high dose of B12, with a 3-ounce serving providing 20.4 mcg.
Sardines: These small, canned fish are convenient and rich in B12, with a 3-ounce serving offering 7.6 mcg. They are also an excellent source of omega-3 fatty acids.
Trout: A 3-ounce portion of wild rainbow trout provides 5.4 mcg of B12.
Salmon: A fatty fish known for omega-3s, salmon is also a reliable source of B12, with a 3-ounce cooked portion containing 3.8 mcg.

Fortified Foods: The Best Options for Plant-Based Diets

For vegetarians and especially vegans, who avoid all animal products, natural B12 sources are limited. Fortified foods are the most reliable way to obtain this vitamin without supplements.

Common fortified foods include:

Nutritional Yeast: This deactivated yeast, which has a cheesy and nutty flavor, is often fortified with a high amount of B12. Two tablespoons can provide up to 24 mcg, far surpassing the daily need.
Breakfast Cereals: Many cereals have B12 added during processing. One serving can provide a quarter or more of the DV, but it's essential to check the label.
Plant-Based Milks: Soy, almond, and oat milks are commonly fortified with B12 and other vitamins, making them an excellent choice for vegans.
Tofu and Meat Substitutes: Some plant-based meat alternatives and tofu are also fortified, though levels vary by brand.

Comparison of B12 Sources


Food Item (3-ounce serving)	Approximate B12 (mcg)	Percent Daily Value (DV)	Dietary Classification	Notes
Beef Liver (Cooked)	70.7	2,944%	Animal	Highest concentration of natural B12.
Clams (Cooked)	84.1	3,504%	Animal	Can be higher than liver depending on the preparation.
Oysters (Cooked)	14.9	621%	Animal	Excellent source, also high in zinc.
Sardines (Canned)	7.6	316%	Animal	Good source of omega-3s.
Nutritional Yeast (1/4 cup, fortified)	8.3–24	346–1,000%	Vegan (Fortified)	Reliable, synthetic B12 source.
Beef (Lean, Cooked)	2.4	100%	Animal	A solid everyday source.
Milk (1 cup, 2%)	1.3	54%	Animal	The B12 in dairy is highly bioavailable.
Eggs (1 large)	0.6	25%	Animal	Moderate source, mainly in the yolk.
Fortified Cereal (1 serving)	0.6	25%	Vegan (Fortified)	Varies by brand and fortification level.

Other Reliable Sources

While not as concentrated as liver or clams, other everyday foods contribute to B12 intake, especially for non-vegans:

Beef: A 3-ounce serving of cooked lean beef provides a full day's requirement of 2.4 mcg.
Dairy Products: Milk, cheese, and yogurt contain bioavailable B12. A cup of 2% milk contains 1.3 mcg.
Eggs: One large egg provides 0.6 mcg, with most of the vitamin concentrated in the yolk.

Conclusion

The food item with the absolute highest concentration of vitamin B12 is cooked beef liver, with cooked clams also providing an incredibly high amount per serving. For those following a plant-based diet, fortified nutritional yeast and fortified breakfast cereals are the most reliable and potent sources. It is important for individuals with dietary restrictions, older adults, and those with certain health conditions to monitor their B12 intake and consider supplementation if necessary to prevent deficiency. A balanced diet, combining a variety of these sources according to your preferences, is the best approach to maintaining healthy B12 levels. You can read more about Vitamin B12 and its health implications on the NIH Office of Dietary Supplements website.

Frequently Asked Questions

Cooked beef liver is the single food item with the highest concentration of vitamin B12 per standard 3-ounce serving, providing over 2,900% of the daily value. Cooked clams are also extremely high, sometimes exceeding the concentration found in liver.

For vegans, fortified nutritional yeast is one of the most concentrated and reliable sources of vitamin B12. It can be sprinkled on various dishes to enhance flavor and boost B12 intake significantly.

No, vitamin B12 is produced by bacteria and is found almost exclusively in animal products. Fruits and vegetables do not naturally contain any meaningful amount of B12 unless they are fortified.

You can increase your B12 intake by consuming other rich sources like clams, fortified nutritional yeast, fatty fish (salmon, trout), lean beef, and dairy products such as milk and yogurt.

For most people, a balanced diet including B12-rich foods is sufficient. However, for those with absorption issues or dietary restrictions, supplements are an effective and necessary way to maintain healthy B12 levels.

While some B12 can be lost during cooking, especially with high-heat methods like frying, significant amounts remain in cooked B12-rich foods like meat and fish. Choosing to grill or roast meat can help preserve B12 content.

The initial symptoms of a B12 deficiency can include fatigue, weakness, and a general lack of energy. This is because B12 is essential for red blood cell production.