Vitamin B12

Which foods contain vitamin B12?

Updated 3 Nov 2026

Short answer

Only animal foods contain B12 naturally: liver, clams, fish, meat, eggs and dairy. Plant foods have none, unless B12 is added, as in many breakfast cereals and nutritional yeasts.[1] For example, 3 ounces of cooked salmon have 2.6 µg, 1 cup of milk has 1.3 µg and 1 egg has 0.5 µg. The adult need is 2.4 µg a day.[1]

Sources (1)

  1. Vitamin B12: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. ods.od.nih.gov

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For education; not medical advice. Talk to a doctor before you start, stop or change a supplement.