Beef liver is the #1 food highest in B12.
What is the #1 food highest in B12?
The food with the highest concentration of vitamin B12 is beef liver. A 3-ounce serving of cooked, pan-fried beef liver provides an extraordinary amount of B12, far exceeding the daily recommended value.
Understanding Vitamin B12 and Its Importance
Vitamin B12, also known as cobalamin, is an essential nutrient crucial for numerous bodily functions. It plays a vital role in:
- Red blood cell formation
- DNA synthesis
- Neurological function
- Energy production
A deficiency in B12 can lead to various health issues, including anemia, fatigue, weakness, nerve damage, and cognitive problems.
Top Foods Rich in Vitamin B12
While beef liver stands out, several other animal-based foods are excellent sources of vitamin B12. Fortified foods also offer a significant amount, making them important for individuals following vegetarian or vegan diets.
Here's a comparison of top B12 sources:
| Food (Cooked, 3 ounces unless specified) | Micrograms (mcg) per Serving | Percent Daily Value (% DV) |
|---|---|---|
| Beef liver, pan-fried | 70.7 | 2,944 |
| Clams (without shells) | 17 | 708 |
| Oysters, eastern, wild | 14.9 | 621 |
| Nutritional yeast, fortified (approx. ¼ cup) | 8.3 to 24 | 346 to 1,000 |
Note: The Daily Value (DV) for Vitamin B12 is typically 2.4 mcg for adults, though individual needs may vary.
Other Notable Sources of B12
Beyond the top contenders, a variety of other foods contribute to B12 intake:
- Fish: Salmon, trout, tuna, and cod are good sources. For example, a 3-ounce serving of cooked salmon can provide over 200% DV.
- Meat: Beef, poultry (chicken, turkey), and lamb contain B12.
- Dairy Products: Milk, yogurt, and cheese are moderate sources.
- Eggs: One large hard-boiled egg provides about 0.6 mcg of B12, roughly 25% of the DV.
- Fortified Cereals: Many breakfast cereals are fortified with B12, making them a convenient option, especially for those with dietary restrictions.
- Fortified Plant Milks: Soy, almond, and oat milks are often fortified with B12, providing a plant-based alternative.
Incorporating a variety of these foods into your diet can help ensure adequate vitamin B12 intake. If you have dietary restrictions or concerns about B12 levels, consulting a healthcare professional or registered dietitian is recommended.
