Foods high in Vitamin B12

Beef liver tops the list with 103 µg per serving. The Daily Value for vitamin b12 is 2.4 µg. Ranked from 11,875 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Beef liverLiver and organ meats · 1 cup (125 g)103 µg4295% DV
2. 2Beef liver and onionsMeat mixed dishes · 1 cup (202 g)102 µg4265% DV
3. 3Cooked clamsFinfish and Shellfish Products · 3 oz (85 g)84.1 µg3502% DV
4. 4New Zealand lamb liver, rawLamb, Veal, and Game Products · 4 oz (113 g)66.7 µg2778% DV
5. 5New Zealand lamb kidney, rawLamb, Veal, and Game Products · 4 oz (113 g)56.9 µg2372% DV
6. 6KidneyLiver and organ meats · 1 kidney (230 g)56.8 µg2367% DV
7. 7Raw goose liverPoultry Products · 1 liver (94 g)50.8 µg2115% DV
8. 8New Zealand lamb liver, friedLamb, Veal, and Game Products · 3 oz (85 g)48.9 µg2036% DV
9. 9New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products · 3 oz (85 g)47.2 µg1968% DV
10. 10LiverwurstCold cuts and cured meats · 1 cup, solid pack (213 g)42.8 µg1783% DV
11. 11HerringFish · 1 whole fish, any size (270 g)34.9 µg1452% DV
12. 12Breaded and fried clamsFinfish and Shellfish Products · 3 oz (85 g)34.2 µg1426% DV
13. 13Clams, cannedShellfish · 1 large can (255 g)32.4 µg1348% DV
14. 14Common octopus, cookedFinfish and Shellfish Products · 3 oz (85 g)30.6 µg1275% DV
15. 1560% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)24.7 µg1031% DV
16. 1660% fat vegetable oil spread, saltedFats and Oils · 1 cup (229 g)24.7 µg1031% DV
17. 17Turkey liver, cooked, simmeredPoultry Products · 3 oz (85 g)23.9 µg998% DV
18. 18Domestic duck liver, rawPoultry Products · 1 liver (44 g)23.8 µg990% DV
19. 19Turkey liver, rawPoultry Products · 4 oz (113 g)22.3 µg929% DV
20. 20Raw wild eastern oystersFinfish and Shellfish Products · 1 cup (248 g)21.7 µg904% DV
21. 21Farmed eastern oyster, cookedFinfish and Shellfish Products · 3 oz (85 g)20.7 µg861% DV
22. 22Cooked blue musselFinfish and Shellfish Products · 3 oz (85 g)20.4 µg850% DV
23. 23Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)19.3 µg804% DV
24. 24Chicken liver, rawPoultry Products · 4 oz (113 g)18.7 µg781% DV
25. 25Chicken liver, pan-friedPoultry Products · 3 oz (85 g)18 µg748% DV
26. 26OctopusShellfish · 1 cup (135 g)17.5 µg728% DV
27. 27Octopus salad, Puerto Rican styleSeafood mixed dishes · 1 cup (180 g)17.4 µg727% DV
28. 28Raw common octopusFinfish and Shellfish Products · 3 oz (85 g)17 µg708% DV
29. 29Liver pâtéLiver and organ meats · 1 cup (210 g)16.9 µg706% DV
30. 30Salted mackerelFinfish and Shellfish Products · 1 cup, cooked (136 g)16.3 µg680% DV
31. 31Canned eastern oystersFinfish and Shellfish Products · 3 oz (85 g)16.3 µg678% DV
32. 32Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products · 3 oz (85 g)16.1 µg673% DV
33. 33Canned clams, drainedFinfish and Shellfish Products · 3 oz (85 g)15.8 µg660% DV
34. 34Chopped chicken liver with eggs and onionPoultry mixed dishes · 1 cup (208 g)15.5 µg646% DV
35. 35Cooked whelkFinfish and Shellfish Products · 3 oz (85 g)15.4 µg642% DV
36. 36King mackerel, cookedFinfish and Shellfish Products · 3 oz (85 g)15.3 µg638% DV
37. 37Capon giblets, rawPoultry Products · 1 giblets (115 g)14.9 µg621% DV
38. 38Cooked wild eastern oystersFinfish and Shellfish Products · 3 oz (85 g)14.9 µg620% DV
39. 39Turkey giblets, rawPoultry Products · 4 oz (113 g)14.8 µg615% DV
40. 40Chicken liver, simmeredPoultry Products · 3 oz (85 g)14.3 µg597% DV
41. 41BrainsLiver and organ meats · 1 cup (140 g)14 µg585% DV
42. 42Farmed eastern oyster, rawFinfish and Shellfish Products · 3 oz (85 g)13.8 µg574% DV
43. 43Simmered stewing chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)13.7 µg573% DV
44. 44Clam cakeSeafood mixed dishes · 1 cake or patty (120 g)13.7 µg570% DV
45. 45Turkey giblets, simmeredPoultry Products · 3 oz (85 g)13.5 µg563% DV
46. 46Sardine sandwichSeafood sandwiches · 1 large sandwich (270 g)13.4 µg559% DV
47. 47Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products · 1 cup, drained (149 g)13.3 µg555% DV
48. 48Breaded and fried eastern oystersFinfish and Shellfish Products · 3 oz (85 g)13.3 µg554% DV
49. 49King mackerel, rawFinfish and Shellfish Products · 3 oz (85 g)13.3 µg553% DV
50. 50Trout, grilledFish · 1 whole fish, any size (270 g)13.3 µg552% DV
51. 51Trout, steamedFish · 1 whole fish, any size (270 g)13.2 µg550% DV
52. 52Jack mackerel, canned, drained solidsFinfish and Shellfish Products · 1 cup (190 g)13.2 µg549% DV
53. 53Trout, baked or broiledFish · 1 whole fish, any size (270 g)13 µg541% DV
54. 54Simmered roasting chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)12.3 µg511% DV
55. 55Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies · 1 serving 1 cup (252 g)12.2 µg508% DV
56. 56New England clam chowder, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (126 g)11.9 µg497% DV
57. 57New England clam chowder, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (256 g)11.9 µg494% DV
58. 58Turkey heart, cooked, simmeredPoultry Products · 3 oz (85 g)11.8 µg492% DV
59. 59Atlantic herring, rawFinfish and Shellfish Products · 3 oz (85 g)11.6 µg484% DV
60. 60New England clam chowder, canned, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (248 g)11.5 µg478% DV
61. 61New Zealand lamb brains, rawLamb, Veal, and Game Products · 4 oz (113 g)11.3 µg470% DV
62. 62New Zealand lamb testes, rawLamb, Veal, and Game Products · 4 oz (113 g)11.2 µg466% DV
63. 63Atlantic herring, cooked, dry heatFinfish and Shellfish Products · 3 oz (85 g)11.2 µg465% DV
64. 64BeaverLamb, goat, game · 1 cup (135 g)11.1 µg463% DV
65. 65OpossumLamb, goat, game · 1 cup (135 g)11.1 µg463% DV
66. 66RaccoonLamb, goat, game · 1 cup (135 g)11.1 µg463% DV
67. 67Trout, baked or broiled, coatedFish · 1 whole fish, any size (270 g)11 µg458% DV
68. 68Wild eastern oyster, cookedFinfish and Shellfish Products · 3 oz (85 g)11 µg457% DV
69. 69Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (331 g)10.7 µg447% DV
70. 70Boneless beef chuck eye ribs, lean, rawBeef Products · 1 piece (325 g)10.6 µg443% DV
71. 71Chicken heart, simmeredPoultry Products · 1 cup, chopped or diced (145 g)10.6 µg440% DV
72. 72Grilled mackerelFish · 1 large fillet (210 g)10.5 µg439% DV
73. 73Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (340 g)10.5 µg439% DV
74. 74Baked mackerelFish · 1 large fillet (210 g)10.3 µg431% DV
75. 75MackerelFish · 1 large fillet (210 g)10.3 µg431% DV
76. 76Mixed species fish roe, cookedFinfish and Shellfish Products · 3 oz (85 g)9.8 µg409% DV
77. 77Cooked Alaska king crabFinfish and Shellfish Products · 3 oz (85 g)9.8 µg407% DV
78. 78Boneless beef chuck eye ribs, rawBeef Products · 1 piece (331 g)9.6 µg401% DV
79. 79Beef chuck eye ribs, boneless, lean and fat, choice, rawBeef Products · 1 piece (325 g)9.6 µg398% DV
80. 80Beef chuck eye ribs, boneless, lean and fat, select, rawBeef Products · 1 piece (340 g)9.5 µg397% DV
81. 81New Zealand lamb heart, rawLamb, Veal, and Game Products · 4 oz (113 g)9.5 µg396% DV
82. 82Canned fishFish · 1 cup (135 g)9.4 µg390% DV
83. 83Canned mackerelFish · 1 cup (135 g)9.4 µg390% DV
84. 84Rockstar energy drinkSport and energy drinks · 1 cup (248 g)9.3 µg390% DV
85. 85Fresh bluefin tuna, cookedFinfish and Shellfish Products · 3 oz (85 g)9.2 µg385% DV
86. 86Brook trout, raw, New York StateFinfish and Shellfish Products · 1 fish (332 g)9.2 µg383% DV
87. 87Fortified acai berry drinkBeverages · 8 fl oz (266 g)9 µg377% DV
88. 88Whole egg, dried, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (85 g)8.9 µg372% DV
89. 89CaribouLamb, goat, game · 1 cup (135 g)8.9 µg371% DV
90. 90Catfish, grilledFish · 1 whole fish, any size (270 g)8.9 µg370% DV
91. 91Steamed catfishFish · 1 whole fish, any size (270 g)8.8 µg368% DV
92. 92Dungeness crab, cookedFinfish and Shellfish Products · 3 oz (85 g)8.8 µg368% DV
93. 93Queen crab, cookedFinfish and Shellfish Products · 3 oz (85 g)8.8 µg368% DV
94. 94Baked coated mackerelFish · 1 large fillet (210 g)8.8 µg365% DV
95. 95RabbitLamb, goat, game · 1 cup (135 g)8.7 µg363% DV
96. 96SquirrelLamb, goat, game · 1 cup (135 g)8.7 µg363% DV
97. 97Catfish, baked or broiledFish · 1 whole fish, any size (270 g)8.7 µg362% DV
98. 98Breaded meatless chicken, friedSoy and meat-alternative products · 1 cup, pieces (168 g)8.6 µg358% DV
99. 99Atlantic cod, dried and saltedFinfish and Shellfish Products · 3 oz (85 g)8.5 µg354% DV
100. 100Raw Pacific herringFinfish and Shellfish Products · 3 oz (85 g)8.5 µg354% DV

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.