The 20 best sources of vitamin B12

Here is a table summarizing the 20 richest foods vitamin B12, published on the site passportsante.net, and which is supported by numerous sources and studies.

The best sources of vitamin B12

Food servings (mcg)
1 Canned clams 100 g (3 ½ oz) – 13 medium) 99 μg
2 Livers of beef, lamb or veal, sauteed or braised 100 g (3 ½ oz) 71-86 μg
3 Braised lamb kidneys 100 g (3 ½ oz) 79 μg
4 Veal kidneys and beef, braised 100 g (3 ½ oz) 25-37 μg
5 Boiled octopus 100 g (3 ½ oz) 36 μg
6 Pacific Oysters, raw or steamed 100 g (3 ½ oz) (2 to 4 medium) 16-29 μg
7 Livers of chicken or pork, sautéed or braised 100 g (3 ½ oz) 17-21 μg
8 Cervelle of veal or beef, sautéed or braised 100 g (3 ½ oz) 10-21 μg
9 Steamed crab 100 g (3 ½ oz) 7-12 μg
10 Grilled tuna 100 g (3 ½ oz) 11 μg
11 Chicken offal stewed 100 g (3 ½ oz) 9 μg
12 Canned sardines with bones 100 g (3 ½ oz) (8 medium) 9 μg
13 Rainbow trout, baked or grilled 100 g (3 ½ oz) 5-6 μg
14 Canned, baked, grilled or smoked salmon 100 g (3 ½ oz) 3-6 μg
15 Marinated herring 100 g (3 ½ oz) 4 μg
16 Beef and veal, all parts, cooked 100 g (3 ½ oz) 2-4 μg
17 Canned tuna 100 g (3 ½ oz) 2-3 μg
18 Egg of chicken, yellow only, raw 2 to 4 yellows (30-60 g) 3 μg
19 Boiled lobster 100 g (3 ½ oz) 3 μg
20 Steamed shrimps 100 g (3 ½ oz) 2 μg

Food choice: see our criteria

Source
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