Which has more B12, cow milk or buffalo milk? A Comprehensive Nutritional Breakdown

November 11, 2025 •

4 min read

While some studies indicate that cow milk can contain a marginally higher concentration of Vitamin B12, others suggest the levels are comparable, with data showing a wide range for both types of milk. The question of which has more B12, cow milk or buffalo milk? is not just about the raw numbers but also involves factors like nutrient density and how the body absorbs the vitamin.

Quick Summary

A comparison of cow and buffalo milk reveals that while vitamin B12 levels are similar, slight variations exist, often showing cow milk with a modest edge. Significant differences are found in fat, protein, and mineral content, with buffalo milk being richer and creamier. A lesser-known factor is B12 bioavailability, which may also differ between the two milk types due to unique binding proteins.

Key Points

Cow milk may have a slight B12 edge: While overall levels can vary, some food composition tables show cow milk with a marginally higher Vitamin B12 concentration compared to buffalo milk.
Bioavailability favors cow milk: The way B12 binds to proteins in cow milk may allow for easier absorption by the human body compared to the B12 in buffalo milk.
Buffalo milk is higher in fat and protein: For individuals prioritizing higher calorie intake, muscle building, or richer dairy products, buffalo milk's higher fat and protein content is more suitable.
Cow milk is easier to digest: With its lower fat content and smaller fat globules, cow milk is generally considered easier to digest for infants, the elderly, and those with sensitive stomachs.
Consider overall nutritional needs: The choice between milks should be based on a comprehensive view of your diet, including factors beyond just B12 like fat, protein, minerals, and calories.
Diverse B12 sources are key: For maintaining healthy B12 levels, it is best to incorporate a variety of animal products or fortified foods into your diet.

The Importance of Vitamin B12 in Your Diet

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin vital for numerous bodily functions. It plays a crucial role in DNA synthesis, the formation of healthy red blood cells, and the proper function of nerve cells. A deficiency can lead to a range of health issues, including megaloblastic anemia, fatigue, weakness, and neurological problems.

Because the body cannot produce vitamin B12, it must be obtained from food sources, primarily animal products like meat, eggs, and dairy. For lacto-vegetarians and others who rely heavily on dairy, the choice of milk can be a significant source of this important nutrient.

Which Has More B12: Research Breakdown

Scientific findings on the precise vitamin B12 content of cow milk versus buffalo milk are not entirely uniform, which is often due to variables such as the animal's diet, genetics, and lactation stage. However, several sources provide data to help clarify the matter.

According to the Indian Food Composition Tables (IFCT) 2017, cow milk contains 0.19 µg of B12 per 100g, while buffalo milk provides 0.12 µg per 100g. This suggests cow milk has a slightly higher concentration. Similarly, data from Lipids in Health and Disease indicated 0.45 mg/100g in cow milk versus 0.40 mg/100g in buffalo milk.

Conversely, a 2019 study published in PMC noted that intervention trials showed cow and buffalo milk contained approximately the same amount of B12, in the range of 2–7 µg/L. Another source, the Philippine Carabao Center, reported identical B12 levels of 0.14 mg/100g for both milks. This variability highlights that while cow milk often shows a slight concentration advantage, the difference is not consistently large and can fluctuate.

Bioavailability: A Critical Factor

Beyond simple concentration, the body's ability to absorb and utilize the vitamin is crucial. A study in the Journal of Dairy Science found that the protein to which B12 binds differs between the two milks, potentially affecting bioavailability.

Cow milk contains B12 bound to transcobalamin (TC), which is efficiently absorbed by the body.
Buffalo milk contains a higher percentage of B12 bound to haptocorrin (HC). The liberation of B12 from buffalo HC was hampered due to its pH stability and slow proteolysis, potentially constraining its nutritional availability compared to cow milk.

Therefore, even if raw B12 concentrations were identical, the superior absorption from cow milk could make its B12 more accessible to the human body.

Broader Nutritional Comparison: Cow Milk vs. Buffalo Milk

Looking beyond just B12 reveals significant differences in the overall nutritional composition, which can inform your choice based on your specific dietary needs.


Nutrient (per 244ml/1 cup)	Buffalo Milk	Whole Cow Milk	Takeaway
Calories	237	149	Buffalo milk is more energy-dense.
Protein	9g	8g	Buffalo milk has slightly more protein, ideal for muscle building.
Fat	17g	8g	Buffalo milk has more than double the fat content.
Calcium	32% DV	21% DV	Buffalo milk is richer in calcium for stronger bones.
Phosphorus	41% DV	29% DV	Buffalo milk provides significantly more phosphorus.
Water Content	83%	88%	Cow milk is more hydrating due to higher water content.
Cholesterol	Lower	Higher	Buffalo milk is lower in cholesterol, beneficial for heart health.

Other Health Benefits

For Easier Digestion: Cow milk has a lower fat content and smaller fat globules, making it easier to digest for most people, especially children and the elderly. Its high water content is also great for hydration.
For Weight Management or Calorie-Controlled Diets: Individuals watching their calorie intake might prefer cow milk due to its lower fat and calorie content.
For Higher Nutrient Density: For those seeking to increase their intake of fat, protein, and certain minerals, buffalo milk's richer composition makes it a suitable choice.

Other B12-Rich Food Sources

For those needing to boost their B12 intake, milk is a great option, but it's not the only one. A diet rich in animal products provides a variety of B12 sources.

Organ Meats: Liver and kidneys are exceptionally rich sources of B12.
Fish: Salmon, tuna, and sardines are packed with B12 and omega-3 fatty acids.
Shellfish: Clams and oysters are excellent sources of B12.
Eggs: A good source of protein and B vitamins, including B12.
Fortified Foods: Many breakfast cereals, nutritional yeasts, and some plant-based milks are fortified with B12, offering a reliable source for vegans.

Conclusion

When comparing cow milk and buffalo milk specifically for Vitamin B12, cow milk often has a slight edge in raw concentration, though research findings vary. Furthermore, studies suggest the B12 in cow milk may be more bioavailable due to its binding proteins. However, the choice ultimately depends on broader nutritional goals. If you are seeking lower fat and easier digestion, cow milk is the better option. If higher protein, fat, and a richer mineral profile are priorities, buffalo milk is superior. As always, a balanced diet including a variety of foods rich in B12 is the most reliable way to maintain adequate levels.

For more information on the full nutritional breakdown of cow milk, explore trusted sources like the U.S. Dairy website, which details its complete profile of essential nutrients.

Frequently Asked Questions

Scientific data is variable, but some sources suggest cow milk has a slightly higher concentration of Vitamin B12 than buffalo milk. However, a key factor is bioavailability, which studies suggest may be better in cow milk due to its binding proteins.

Cow milk is generally easier to digest than buffalo milk. This is because cow milk has a lower fat content and its fat globules are smaller, making it lighter on the digestive system.

Yes, buffalo milk is a source of Vitamin B12, but its levels can vary. While it contains essential nutrients, some studies suggest the bioavailability of its B12 may be limited compared to cow milk due to the type of binding proteins present.

Buffalo milk is richer and higher in fat, protein, calcium, and phosphorus. Cow milk contains more water and is lower in fat and calories, making it lighter and potentially more suitable for calorie-conscious diets.

Yes, excellent sources of Vitamin B12 include organ meats like liver, shellfish such as clams, fish like salmon and tuna, eggs, and fortified foods such as cereals and nutritional yeast.

The difference is related to the binding proteins. In buffalo milk, B12 is largely bound to haptocorrin (HC), which is more stable and less easily digested. In cow milk, it is bound to transcobalamin (TC), which is absorbed more efficiently.

For most people who consume a varied diet including meat and dairy, a healthy intake of dairy products can contribute significantly to their B12 needs. However, a balanced diet with a variety of B12 sources is recommended for optimal health.