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Which Foods Are Rich In Vitamin B12?

Vitamin B12, also known as cobalamin, is found almost exclusively in animal foods. These include meat, fish, seafood, dairy and eggs. At most, traces can be found in plant products, for example in fermented foods such as sauerkraut. Vegans should therefore cover their daily requirement with the help of dietary supplements after consulting their doctor. However, we can store vitamin B12 for a very long time, so that a manifest vitamin B12 deficiency often only becomes apparent years later.

Vitamin B12 is involved in various metabolic processes in the body (e.g. in the breakdown of fatty acids). It also plays an important role in blood formation and in the nervous system. The recommended daily requirement is 3 micrograms for adults and adolescents aged 13 and over. Pregnant women have an increased need of 3.5 micrograms, breastfeeding women should even consume 4 micrograms daily.

Offal such as the liver or kidneys of beef, veal, duck, chicken, turkey or goose are particularly rich in vitamin B12. 100 g cover the daily requirement many times over with a content between 25 and 65 micrograms, but are rarely on the menu. However, daily consumption is not advisable anyway, even if the heavy metal load in the innards of farm animals shows a decreasing tendency.

Foods rich in vitamin B12 (per 100 g):

Fish and seafood:

  • Oyster: 13.8 µg
  • Mackerel: 9.5 µg
  • Herring: 8.9 µg
  • Mussel: 7.6 µg
  • Tuna: 4.5 µg

Meat:

  • Rabbit: 10.0 µg
  • Roast beef: 4.4 µg
  • Lean beef: 4.3 µg
  • Pork fillet: 1.8 µg

Sausage products:

  • Liver sausage, fine: 13.5 µg
  • Liver sausage, coarse: 11.5 µg
  • Smoked meat / Bündnerfleisch: 3.4 µg

Cheese:

  • Emmental: 3.1 µg
  • Camembert: 2.8 µg
  • Gruyère: 2.0 µg

Dairy products and chicken egg:

  • Chicken egg: 1.5 µg
  • Kefir, skimmed: 1.0 µg
  • Milk: 0.4 µg

Get an overview of all vitamins!

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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