Which Meat Has the Most B12? An In-Depth Nutritional Guide

January 6, 2026 •

4 min read

According to nutrition data, certain shellfish and organ meats like liver can pack thousands of percent of the daily value for vitamin B12 in a single serving. This means that when asking which meat has the most B12, the answer is often found in these nutrient-dense animal parts rather than standard muscle meats.

Quick Summary

Organ meats, especially lamb and beef liver, along with bivalve mollusks like clams, are the richest animal sources of vitamin B12. While muscle meat from animals like beef and lamb provides significant amounts, they are outmatched by organ meats and certain shellfish.

Key Points

Organ Meats are B12 Superstars: Lamb and beef liver are the richest meat sources of B12, with a single serving often exceeding the daily value by thousands of percent.
Shellfish is Extremely Potent: Clams are among the top food sources of vitamin B12, providing over 3,500% of the DV in a single 3-ounce serving.
Red Meat is a Great Source: Muscle meat like beef is an excellent source of vitamin B12, though it contains less than organ meats and some seafood.
Poultry Provides Less B12: Chicken and turkey contain B12, but in much smaller amounts compared to red meat, organ meats, or shellfish.
Bioavailability Varies: The body's absorption of B12 can differ based on the food source, with dairy sometimes having a higher absorption rate than beef or fish.
Fortified Foods for Non-Meat Eaters: Vegans and vegetarians can get B12 from fortified products like cereals, nutritional yeast, and plant milks.

Understanding the Importance of Vitamin B12

Vitamin B12, or cobalamin, is an essential water-soluble vitamin that plays a crucial role in several bodily functions. It is vital for nerve cell health, red blood cell formation, and the synthesis of DNA. A deficiency can lead to a range of symptoms, from fatigue and weakness to more serious neurological issues. The human body cannot produce B12 on its own, so it must be obtained through diet, primarily from animal products, or supplements. For most adults, the recommended daily intake is about 2.4 micrograms (mcg), with higher amounts recommended for pregnant or breastfeeding women.

The Uncontested Champions: Organ Meats and Shellfish

When examining which meat has the most B12, the top contenders are overwhelmingly organ meats and certain types of shellfish. These foods are nutritional powerhouses, far surpassing the vitamin content of standard muscle meat.

Organ Meats

Organ meats like liver and kidneys are the most concentrated sources of vitamin B12. Lamb liver, in particular, is frequently cited as containing a phenomenal amount, providing over 3,000% of the daily value in a 100-gram serving. Beef liver is similarly rich, offering a comparable amount. Other organ meats are also excellent sources:

Beef Liver: One 3-ounce (approx. 85g) serving provides over 70 mcg of B12.
Lamb Kidney: Also extremely high, with a 100g serving providing over 3,000% of the Daily Value.
Beef Kidney: A 3-ounce (approx. 85g) serving contains about 33 mcg.
Chicken Liver: While not as potent as ruminant liver, cooked chicken liver still provides a significant boost, with a single ounce containing nearly 5 mcg.

Shellfish

Clams are another astonishingly rich source of B12, often rivaling organ meats for the top spot. Just 3 ounces of cooked clams can contain a staggering 84.1 mcg, or over 3,500% of the daily value. Other shellfish also provide impressive levels:

Oysters: A 3-ounce serving offers 24.5 mcg.
Mussels: 3 ounces of mussels provide 20.4 mcg of B12.
Crab: A 3-ounce serving of king crab has 11.5 mcg.

Other High-B12 Animal Sources

While not as concentrated as liver or clams, many other types of meat and animal products are excellent contributors to B12 intake.

Fish and Seafood

Many types of fish offer a substantial amount of vitamin B12, in addition to heart-healthy omega-3 fatty acids.

Mackerel: One of the best fish sources, with 100g containing around 19 mcg.
Sardines: A 3.5-ounce (100g) serving provides about 8.9 mcg.
Trout: A 3.5-ounce (100g) fillet provides 7.5 mcg.
Tuna: 100g of cooked tuna contains around 10.9 mcg.
Salmon: A half fillet (178g) of cooked salmon contains 208% of the daily value.

Red Meat and Poultry

Muscle meat is a reliable source of B12 for many, especially red meat. Beef, derived from ruminant animals, is particularly rich compared to poultry.

Beef: A 100-gram cooked skirt steak contains about 7.5 mcg. Low-fat cuts generally contain higher concentrations.
Lamb: A cooked lamb shank offers 96% of the Daily Value per 3-ounce serving.
Chicken and Turkey: While containing B12, poultry has significantly less than red meat. A 3-ounce portion of roasted chicken breast provides only about 0.3 mcg.

Comparison of Top B12 Sources


Food Source	Serving Size	Vitamin B12 (mcg)	% Daily Value (DV)*
Lamb Liver	100g	~83.1	>3,000%
Cooked Clams	85g (3oz)	84.1	3,504%
Cooked Beef Liver	85g (3oz)	70.7	2,944%
Cooked Atlantic Mackerel	85g (3oz)	16.1	671%
Cooked Beef Steak	85g (3oz)	6.9	287%
Cooked Salmon	85g (3oz)	2.6	108%
Large Egg	1	0.6	25%
Roasted Chicken Breast	85g (3oz)	0.3	12.5%

Note: DV percentages are based on the 2.4 mcg recommendation for adults.

Considerations for Absorption

It's important to remember that simply consuming B12-rich foods doesn't guarantee full absorption. Factors like the type of food and an individual's health can impact how well the vitamin is utilized by the body. For instance, B12 absorption from dairy products is generally higher than from meat, fish, or eggs. Furthermore, some individuals with conditions like pernicious anemia or atrophic gastritis may have impaired absorption regardless of dietary intake. In these cases, supplements or injections may be necessary.

A Note on Other B12 Sources

For those on a vegetarian or vegan diet, relying on naturally-occurring B12 from animal sources is not an option. Fortunately, many foods are fortified with the synthetic version of the vitamin. Fortified breakfast cereals, nutritional yeast, and plant-based milks can be valuable sources. For strict vegans, supplementation is typically recommended to prevent deficiency.

Conclusion

When seeking the absolute most concentrated source of vitamin B12 from meat, the answer lies in organ meats like lamb and beef liver, and in certain shellfish such as clams. These options offer massive quantities of the essential nutrient in relatively small servings. However, a balanced diet including a variety of other animal products like beef muscle meat and fish will provide more than enough B12 for most individuals. For those avoiding animal products, fortified foods and supplements are crucial for meeting daily requirements.

Reference to learn more about vitamin B12 recommendations: NIH Office of Dietary Supplements Fact Sheet

Frequently Asked Questions

Lamb liver has the highest concentration of vitamin B12, with a 100-gram serving providing an incredible amount that far exceeds the daily value.

Clams are typically one of the absolute highest food sources, with a 3-ounce serving of cooked clams providing slightly more B12 than a comparable serving of cooked beef liver.

While all beef contains B12, the highest concentrations are found in organ meats like liver and kidney. Low-fat muscle cuts are also very good sources.

You can get some B12 from poultry, but it contains significantly less than red meat, organ meats, and shellfish. You would need to eat a larger amount of chicken or turkey to meet your daily needs.

Fortified foods like cereals and nutritional yeast can be excellent sources, especially for vegans and vegetarians. In some cases, the absorption rate of synthetic B12 from supplements and fortified foods can be higher than from food sources.

Mackerel, sardines, and certain types of tuna and trout are among the top fish sources of vitamin B12.

Some individuals, such as those with pernicious anemia, have an inability to absorb vitamin B12 from food due to a lack of intrinsic factor. In these cases, injections are necessary to bypass the digestive system.