What foods are naturally rich in vitamin B12?
Posted by b12patch | Posted in Diet | Posted on 15-07-2009
Tags: food, vegan, vegetarian
0
Even if you are using supplementation like the vitamin B-12 patch, it’s still important to make sure you’re eating foods that are high in vitamin B-12. Generally you find the best sources in fish, meat, poultry and dairy.
While I would never recommend eating a prepackaged breakfast cereal (oatmeal is far better for you and much cheaper), fortified breakfast cereals can also be a good source.
Here’s a quick list of some items high in B-12 – this is a handy chart, as most nutritional labels don’t list a food’s vitamin B-12 content:
| Foods | Micrograms (µg) per serving |
Percent Daily Value |
|---|---|---|
| Mollusks, clam, mixed species, cooked, 3 ounces | 84.1 | 1400% |
| Liver, beef, braised, 1 slice | 47.9 | 780% |
| Fortified breakfast cereals, (100%) fortified), ¾ cup | 6.0 | 100% |
| Trout, rainbow, wild, cooked, 3 ounces | 5.4 | 90% |
| Salmon, sockeye, cooked, 3 ounces | 4.9 | 80% |
| Trout, rainbow, farmed, cooked, 3 ounces | 4.2 | 50% |
| Beef, top sirloin, lean, choice, broiled, 3 ounces | 2.4 | 40% |
| Fast Food, Cheeseburger, regular, double patty & bun, 1 sandwich | 1.9 | 30% |
| Fast Food, Taco, 1 large | 1.6 | 25% |
| Fortified breakfast cereals (25% fortified), ¾ cup | 1.5 | 25% |
| Yogurt, plain, skim, with 13 grams protein per cup, 1 cup | 1.4 | 25% |
| Haddock, cooked, 3 ounces | 1.2 | 20% |
| Clams, breaded & fried, ¾ cup | 1.1 | 20% |
| Tuna, white, canned in water, drained solids, 3 ounces | 1.0 | 15% |
| Milk, 1 cup | 0.9 | 15% |
| Pork, cured, ham, lean only, canned, roasted, 3 ounces | 0.6 | 10% |
| Egg, whole, hard boiled, 1 | 0.6 | 10% |
| American pasteurized cheese food, 1 ounces | 0.3 | 6% |
| Chicken, breast, meat only, roasted, ½ breast | 0.3 | 6% |
Looks like seafood is the big winner for foods rich in vitamin B-12! Lucky for me, as I love fish.
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Vitamin B12 Basic Facts
