32 Foods High in Vitamin B12 to Keep You Energized
Mackerel
Several
varieties of fish and other seafood are an excellent source of many
vitamins and minerals. Mackerel is a great example: one fillet (a
serving size that measures 88 grams) provides 16.72 micrograms of
Vitamin B12. That's more than enough to reach the daily recommended
value for the average adult. Serving Size (1 fillet, 88 grams), 16.72 micrograms of Vitamin B12 (279% DV), 231 calories.
Swiss Cheese
When
enjoying a sandwich for lunch or as an after-work snack, add a slice
of tasty Swiss cheese for an unexpected boost in several essential vitamins
and minerals. Swiss cheese is a great source of calcium and Vitamin
D. It also houses a moderate amount of Vitamin B12. One slice contains
about 16% of the daily recommended value. Serving Size (1 slice, or 1 ounce), 0.94 micrograms of Vitamin B12 (16% DV), 106 calories.
Feta Cheese
For
a quick and healthy salad option, sprinkle some crumbled feta cheese
over a dark green leafy salad with berries. One cup of crumbled feta
provides 42% of the daily recommended value of Vitamin B12, and the
fruits and veggies will provide your body with many other healthful
minerals and antioxidants. Serving Size (1 cup, crumbled), 2.54 micrograms of Vitamin B12 (42% DV), 396 calories.
Goose Liver Pate
Goose
liver pate (also commonly referred to as the French pâté de Fois
Gras) is a spread that includes a mixture of ground meat along with
any of several base ingredients. Goose liver pate is rich in several
vitamins, especially Vitamin B12. One tablespoon of goose liver pate
contains an impressive 20% of the daily recommended value. Serving Size (1 tablespoon), 1.22 micrograms of Vitamin B12 (20% DV), 60 calories.
Cured Ham
A
serving size of three ounces of lean cured ham provides your body
with just over a half of one microgram of Vitamin B12, or about 9% of
the daily recommended value for the average adult. Like many meats,
cured ham tends to be high in calories, so enjoy it in moderation as
part of a healthy and balanced diet overall. Serving Size (3 ounces), 0.55 micrograms of Vitamin B12 (9% DV), 123 calories.
Sardines
One
can of sardines packed in oil (totaling 3.75 ounces) contains 8.22
micrograms of Vitamin B12. That's more than enough to reach the daily
recommended value. Sardines, like many varieties of fish, are also a
good source of healthy omega-3 fats and bone nutrients such as calcium
and Vitamin D. Serving Size (3.75 ounces), 8.22 micrograms of Vitamin B12 (137% DV), 191 calories.
Emu Steak
Emu
steaks are lean—nearly as lean as venison. A three-ounce portion of
emu steak provides almost eight micrograms of Vitamin B12, or 133% of
the daily recommended value. They also provide your body with protein,
amino acids, and niacin. And because they're so lean, emu steaks are
relatively low in fat. Serving Size (3 ounces), 7.96 micrograms of Vitamin B12 (133% DV), 131 calories.
Clams
Ocean
creatures are typically a great source of many vitamins and minerals,
and clams are no different. Clam are filled with chromium (essential
in regulating cholesterol levels), iron (a mineral that lets your body
produce hemoglobin), and B vitamins. A single three-ounce serving of
clams loads your body with Vitamin B12, giving you more than your fair
share for the day. Serving Size (3 ounces), 84.06 micrograms of Vitamin B12 (1401% DV), 126 calories.
Mozzarella Cheese
By
adding a small amount of mozzarella cheese to your sandwich or salad,
you'll be contributing protein, calcium, and Vitamins A, D, E, and
B12 to your diet. One slice of mozzarella cheese, or a serving size of
one ounce, contributes 0.65 micrograms of Vitamin B12. That's equal
to about 11% of the daily value. Serving Size (1 slice, 1 ounce), 0.65 micrograms of Vitamin B12 (11% DV), 85 calories.
Eggs
Whether
you enjoy eating your eggs boiled, poached, scrambled, or fried, your
body will enjoy absorbing the various vitamins and minerals housed
inside the egg's white and yolk. Eggs provide your body with
riboflavin, folate, Vitamin D, protein, and Vitamin B12, all of which
are essential in a healthy working body. Serving Size (1 large), 0.56 micrograms of Vitamin B12 (9% DV), 78 calories.
Turkey Liver
After
enjoying a turkey dinner at Thanksgiving, many people opt to keep the
turkey giblets (including the liver) for use with other foods. The
liver, in particular, is a great addition to stuffing or gravy. It
brings a unique taste, along with several essential vitamins and
minerals. A 100-gram liver provides over 800% of the recommended daily
value of Vitamin B12, along with well over 1000% of the recommended
daily value of Vitamin A. Serving Size (100 grams), 49.4 micrograms of Vitamin B12 (823% DV), 228 calories.
Fortified Soymilk
Many
people make the switch from whole or skim milk to soymilk once they
learn of the many health benefits it can provide. Fortified soymilk is
even better, as it brings added vitamins and minerals into your diet.
One serving (100 grams) of fortified soymilk brings 19% of the daily
recommended amount of B12. It's also high in essential Vitamins A and
D. Serving Size (100 grams), 1.11 micrograms of Vitamin B12 (19% DV), 33 calories.
Salmon
Like
many varieties of fish, salmon is high in healthy omega-3 fats,
selenium, Vitamin D, and Vitamin B12. If you're concerned about getting
enough Vitamin B12, salmon is a healthful addition to your diet. A
serving size of 100 grams contains over 300% of the amount of Vitamin
B12 the average person must consume per day. Serving Size (100 grams), 18.1 micrograms of Vitamin B12 (302% DV), 345 calories.
Gjetost Cheese
Gjetost
cheese, which comes from Norway and is made using goat milk, goes by
many names. However you refer to it, it'll always be an excellent
source of Vitamin B12. One package of gjetost cheese (or about eight
ounces) contributes 92% of the recommended amount of Vitamin B12 the
average adult should consume per day. Serving Size (1 package, 8 ounces), 5.49 micrograms of Vitamin B12 (92% DV), 1058 calories.
Oysters
Oysters
(not to be confused with clams) are a strong source of Vitamin B12. A
serving size of 3 ounces provides 29.77 micrograms. That's nearly
500% of the daily recommended value for the average adult. Oysters are
also high in Vitamin A, thiamin, riboflavin, Vitamin C, and Vitamin D, all of which are essential to a strong and healthy body. Serving Size (3 ounces), 29.77 micrograms of Vitamin B12 (496% DV), 116 calories.
Beef (Chuck)
Beef
is a tasty meat that's rich in Vitamin B12. The amount of Vitamin B12
varies depending on the cut. For the richest supply, choose lean
fat-trimmed chuck, which contains 103% of the daily recommended value
in a 100-gram serving. Beef is also a great source of iron, protein,
and zinc. Serving Size (100 grams), 6.18 micrograms of Vitamin B12 (103% DV), 212 calories.
Mussels
Mussels
are a type of shellfish. To some, mussels are an acquired taste, but
if you are able to eat them regularly, you'll find that they're rich
with nutrients and vitamins, including B12. A three-ounce serving of
mussels contains over twenty micrograms of Vitamin B12, or over 300%
of the recommended daily value. Serving Size (3 ounces), 20.4 micrograms of Vitamin B12 (340% DV), 146 calories.
Caviar
If
you think caviar is only for the rich and famous, think again. All
types of caviar (fish eggs) are dense with nutrients that every single
body needs. So start enjoying more caviar, and your body will start
enjoying the many nutrients right away. Caviar is good for the immune
system as it's rich in Vitamins A, C, and E, and it's also packed with
zinc, iron, and Vitamin B12. Serving Size (1 tablespoon), 3.2 micrograms of Vitamin B12 (53% DV), 40 calories.
Parmesan Cheese
Parmesan
cheese is widely used as a final touch in dishes such as pasta,
salads, pizza, and soups. It adds a subtle but delightful flavor to
your meals, and it's a surprising source of Vitamin B12. Just one
tablespoon of parmesan cheese contains 2% of the amount the average
adult should consume per day. Serving Size (1 tablespoon), 0.11 micrograms of Vitamin B12 (2% DV), 22 calories.
Chicken
Poultry
is commonly praised as a healthier alternative to red meat. Chicken
is a good source of several essential vitamins and minerals, but it
lacks much of the fat and calories that come with red meat. A 100-gram
serving of chicken provides the body with 7% of the daily recommended
amount of Vitamin B12. Many people also eat chicken for its protein,
selenium, and Vitamin B3 (niacin) contents. Serving Size (100 grams), 0.43 micrograms of Vitamin B12 (7% DV), 214 calories.
New England Clam Chowder
New
England clam chowder is a thick, milk- or cream-based chowder that
typically incorporates potatoes, onions, and clams, along with herbs
and spices for flavoring. The clams help make this dish a viable
source of Vitamin B12; one cup contains 12.1 micrograms, which is just
over 200% of the daily recommended value. Serving Size (1 cup), 12.1 micrograms of Vitamin B12 (202% DV), 154 calories.
Fortified Cereal
Fortified
whole grain cereals are a great way to start a healthy day.
Three-quarters of a cup of fortified cereal, equal to about 30 grams,
contains up to six micrograms of Vitamin B12. That's just enough to meet
your daily quota in one fell swoop. Different brands and types of
cereal vary widely, so check the nutrition labels for exact amounts. Serving Size (3/4 cup, 30 grams), 6 micrograms of Vitamin B12 (100% DV), 100 calories.
Whole Milk
Most
people who drink whole milk do so for the calcium and Vitamin D. But
whole milk is also a good source of other vitamins and minerals,
including essential B vitamins. One cup of whole milk contains over one
microgram of Vitamin B12, enough to fulfill 18% of the daily
recommended total. Serving Size (1 cup), 1.07 micrograms of Vitamin B12 (18% DV), 146 calories.
Low-Fat Buttermilk
Buttermilk
is often used in baked goods, smoothies, ice cream, salad dressings,
soups, and various chicken and pasta dishes. Many people use it, but
few realize the many nutritional elements it can add to your diet. For
example, low-fat buttermilk is a good source of Vitamin B12,
providing about 9% of the average person's daily needs in a one-cup
serving. Serving Size (1 cup), 0.54 micrograms of Vitamin B12 (9% DV), 98 calories.
Octopus
Octopus
isn't generally a common dish in much of the world, but when it's
enjoyed in soups, stews, gumbos, and salad dishes, it's a tasty treat
and an excellent source of many minerals and vitamins. Three ounces of
octopus contains 30.6 micrograms of Vitamin B12, over 500% of the
daily recommended value. It's also high in protein, iron, and zinc. Serving Size (3 ounces), 30.6 micrograms of Vitamin B12 (510% DV), 139 calories.
Crab
Crab
meat is a popular type of seafood, often enjoyed on special
occasions. Whatever the occasion, though, it's a great source of zinc,
copper, selenium, and potassium. It's also high in B vitamins. A
100-gram serving of crab meat provides 6.59 micrograms of Vitamin B12,
just over the daily recommended value. Serving Size (100 grams), 6.59 micrograms of Vitamin B12 (110% DV), 97 calories.
Yeast Extract Spread
Yeast
extract spread (also called marmite) is often enjoyed over toast, in
sandwiches, or spread over crackers. It has a strong salty flavor, so
remember that a little goes a long way. A teaspoon of this savory
spread contains about 1% of the necessary amount of B12 for the day. Enjoy it with snacks or meals to get a small boost to your vitamin intake. Serving Size (1 teaspoon), 0.03 micrograms of Vitamin B12 (1% DV), 9 calories.
Tuna
Tuna
is a good source of many healthful nutrients, especially selenium,
potassium, Vitamin D, Vitamin A, Vitamin B12, and omega-3 fats (the
good kind of fat). For essential B12, a serving size of 100 grams of
tuna fish provides 2.2 micrograms. That's 37% of the daily recommended
value for the average adult. Serving Size (100 grams), 2.2 micrograms of Vitamin B12 (37% DV), 198 calories.
Liverwurst Sausage
One
slice of liverwurst, which makes a great addition to a lunchtime or
after-work sandwich, contains 2.42 micrograms of Vitamin B12, or about
40% of what the average adult needs per day. But like other meats
you'll find at the deli, it's a little steep on the calories and sodium,
so enjoy it in moderation. Serving Size (1 slice), 2.42 micrograms of Vitamin B12 (40% DV), 59 calories.
Fortified Tofu
Tofu
is often fortified with essential vitamins, making it a healthy food
option and a great way to supplement your diet with many healthy
nutrients. One quarter of a package of fortified tofu (or 79 grams)
contains about 31% of the daily recommended value of Vitamin B12.
Fortified tofu is also a great source of protein, calcium, and Vitamin
D. Serving Size (79 grams), 1.86 micrograms of Vitamin B12 (31% DV), 43 calories.
Whey Powder
Whey
powder is a common food additive and nutritional supplement that
comes from milk. It's often used in baked goods, processed cheeses, and
more. One tablespoon of whey powder contains about 1.9 micrograms of
Vitamin B12, or enough to account for about 3% of the recommended value
for the day. Serving Size (1 tablespoon), 0.19 micrograms of Vitamin B12 (3% DV), 28 calories.
Non-Fat Yogurt
Choose
yogurt for a healthy snack that won't weight you down. Eating just
one cup of non-fat plain yogurt provides almost one and a half
micrograms of Vitamin B12, or about a quarter of the recommended daily
amount for the average adult. Yogurt is also a good source of calcium,
potassium, and Vitamin D. Serving Size (1 cup), 1.49 micrograms of Vitamin B12 (25% DV), 137 calories.
A Vitamin B12 deficiency may be marked by such symptoms as anemia, weakness, pale skin, weight loss, or upset stomach. Being deficient in this essential vitamin can affect many major aspects of your health, so be sure to enjoy a Vitamin B12 rich diet every day in order to say strong and healthy.
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