Foods High in Vitamin B12

 
 

The following is general information. Please work with your clinician to find the best balance for you.

 

The Importance of Vitamin B12

Vitamin B12 is a water-soluble vitamin that plays a vital role in red blood cell formation, nervous system function, and DNA synthesis. It is especially important for maintaining nerve health and cognitive function.

Recommended Daily Intake

The recommended daily intake of Vitamin B12 varies based on age and sex:

  • Adult Men and Women: 2.4 mcg

Foods High in Vitamin B12

Food Vitamin B12 Content (per serving)
Clams ~84 mcg (3 oz cooked)
Tuna ~2.5 mcg (3 oz cooked)
Salmon ~2.6 mcg (3 oz cooked)
Trout ~2.9 mcg (3 oz cooked)
Beef Liver ~70.7 mcg (3 oz cooked)
Beef ~2.4 mcg (3 oz cooked)
Fortified Cereal Varies (1 serving)
Swiss Cheese ~0.9 mcg (1 oz)
Eggs ~0.6 mcg (1 large egg)
Greek Yogurt ~1.3 mcg (1 serving)
Milk ~1.1 mcg (1 cup)
Chicken ~0.3 mcg (3 oz cooked)
Cottage Cheese ~0.8 mcg (1/2 cup)
Fortified Nutritional Yeast ~8 mcg (2 tbsp)
Tofu ~1.5 mcg (1 serving)

Some Recipe Ideas

  1. B12-Rich Breakfast Burrito:

    • Scramble eggs or tofu with sautéed spinach, diced tomatoes, and onions.

    • Fill a whole wheat tortilla with the scramble, and add a sprinkle of feta cheese and nutritional yeast.

  2. Smoked Salmon Bagel with Cream Cheese:

    • Spread cream cheese on a whole grain bagel.

    • Top with slices of smoked salmon, red onion, and capers.

  3. Beef and Broccoli Stir-Fry:

    • Sauté lean beef strips with garlic, ginger, and broccoli florets.

    • Prepare a stir-fry sauce using low-sodium soy sauce, sesame oil, and a touch of honey.

    • Serve over brown rice.

  4. Chicken Liver Pâté:

    • Cook chicken livers with onions and garlic until fully cooked.

    • Blend with butter, herbs, and spices to make a creamy pâté.

    • Spread on whole grain crackers or toast.

  5. Fortified Nutritional Yeast Pasta:

    • Cook whole wheat pasta.

    • Toss with a sauce made from nutritional yeast, olive oil, garlic, and a bit of lemon juice.

    • Add sautéed vegetables like spinach and cherry tomatoes.

  6. Turkey and Swiss Cheese Wrap:

    • Fill a whole wheat wrap with lean turkey slices, Swiss cheese, lettuce, and tomato.

    • Drizzle with mustard or a light dressing.

  7. Grilled Tofu and Vegetable Skewers:

    • Marinate tofu cubes with a mixture of soy sauce, garlic, and ginger.

    • Thread onto skewers with bell peppers, onions, and zucchini.

    • Grill until tofu is slightly charred and vegetables are tender.

  8. Eggs Benedict with Spinach:

    • Poach eggs and place them on whole grain English muffins.

    • Top with sautéed spinach and a light hollandaise sauce.

  9. Lamb Chops with Mint Sauce:

    • Grill or pan-sear lamb chops.

    • Serve with a fresh mint sauce made from chopped mint leaves, lemon juice, and a touch of honey.

  10. Cheese and Mushroom Omelette:

    • Whisk eggs and make an omelette with sautéed mushrooms and your choice of cheese (such as cheddar or goat cheese).

    • Garnish with chopped chives.

  11. Clam and Tomato Pasta:

    • Sauté clams with garlic, cherry tomatoes, and fresh basil.

    • Toss with cooked pasta and drizzle with olive oil.