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Web Stories – Top 12 Foods Highest in Vitamin B12

February 2022

Top 12 Foods Highest in Vitamin B12

By Parul Dube

Here are 12 foods rich in vitamin B12 to add to your shopping list.

Animal liver and kidneys

A 3.5-ounce (100-gram) serving of lamb, beef, or veal liver contains up to 3,571% of the DV for vitamin B12, while the same serving of kidneys contains up to 3,000% of the DV.

A 3.5-ounce (100-gram) serving of clams contains up to 99 mcg of vitamin B12, which is 4,120% of the DV.

Sardines

One cup (150 grams) of drained sardines contains up to 554% of the DV for vitamin B12.

A 3.5-ounce (100-gram) serving of beef contains about 5.9 mcg of vitamin B12. That’s 245% of the DV.

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Fortified cereal

Cereal fortified with vitamin B12 may also help you increase your vitamin B12 levels. One cup (59 grams) of Malt-O-Meal Raisin Bran provides 62% of the DV.

A 3.5-ounce (100-gram) serving of cooked tuna provides 10.9 mcg of vitamin B12. That’s 453% of the DV.

Fortified nutritional yeast

Two tablespoons (15 grams) of nutritional yeast may provide up to 17.6 mcg of vitamin B12. That’s 733% of the DV.

A 3.5-ounce (100-gram) serving of trout contains 7.5 mcg of vitamin B12. That’s 312% of the DV.

Salmon

A half fillet (178 grams) of cooked salmon offers more than 200% of the DV for vitamin B12.

Fortified nondairy milk

One cup (240 ml) of soy milk contains 2.1 mcg of vitamin B12, or 86% of the DV.

Milk and dairy products

Dairy is a great source of vitamin B12. One cup (240 mL) of whole milk provides 46% of the DV, and one slice (22 grams) of Swiss cheese contains 28%.

Two large eggs (100 grams) contain 1.1 mcg of vitamin B12. That’s 46% of the DV.

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