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Jun 25 2012

Food Sources of Vitamin B12

Information About Vitamin B12

  • You need vitamin B12 to form DNA, make healthy blood cells and keep nerves working properly.
  • Low levels of vitamin B12 can cause pernicious anemia. Vegetarians who eat no animal products and the elderly who absorb less vitamin B12 are most at risk.
  • Vitamin B12 is found only in animal foods and fortified foods. People who avoid all animal products should look for meat alternatives, such as soy products fortified with vitamin B12.
  • Ten to thirty percent of older people may not absorb vitamin B12 well. Health Canada advises adults over 50 years to consume foods fortified with vitamin B12 or a supplement containing vitamin B12.

 

How Much Vitamin B12 Do I Need?

Age in years

 

Daily Vitamin B12 Needs micrograms (mcg)/day

Do Not Exceed

Men and Women 19 and older

2.4

An upper limit for vitamin B12 has not been established.

Pregnant Women 19 and older

2.6

Breastfeeding Women 19 and older

2.8

 

Vitamin B12 Content of Some Common Foods

The best sources of vitamin B12 include: eggs, milk, cheese, milk products, meat, fish, shellfish and poultry. Some soy and rice beverages as well as soy-based meat substitutes are fortified with vitamin B12. To see if a product contains vitamin B12 check the Nutrition Facts on the food label.

 

The following table shows you which foods are sources of vitamin B12.

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Food

Serving size

Vitamin B12 (mcg)

Vegetables and Fruit

This food group contains very little of this nutrient.

Grain Products

This food group contains very little of this nutrient.

Milk and Alternatives

Milk

3.3% homo, 2%, 1%

250 mL (1 cup)

1.2 - 1.4

Skim

250 mL (1 cup)

1.3

Buttermilk

250 mL (1 cup)

1.0

Chocolate milk

250 mL (1 cup)

1.0

Cheese

Swiss/emmental

50 g (1 ½ oz)

1.7

Cottage cheese

250 mL (1 cup)

1.5

Feta, gouda, edam, gruyere, brie, cheddar, fontina, mozzarella, provolone

50 g (1 ½ oz)

0.7-0.8

Processed cheese slices, cheddar

50 g (1 ½ oz)

0.4

Yogurt

Plain (regular, low fat)

175 g (¾ cup)

1.0

Fruit bottom (regular, low fat)

175 g (¾ cup)

0.8-0.9

Yogurt beverage

200 mL

0.6

Milk Alternatives

Almond or oat beverage, fortified

250 mL (1 cup)

1.0

Soy or rice beverage, fortified

250 mL (1 cup)

1.0

Meat and Alternatives

Organ Meat

Liver (lamb, veal, beef), cooked

75 g (2 ½ oz)

52.9-64.3

Kidney, lamb, cooked

75 g (2 ½ oz)

59.2

Kidney, veal, cooked

75 g (2 ½ oz)

27.7

Giblets, turkey, cooked

75 g (2 ½ oz)

24.9

Kidney, beef, cooked

75 g (2 ½ oz)

18.7

Liver (chicken, pork), cooked

75 g (2 ½ oz)

12.6-15.9

Pate (goose liver, chicken liver)

75 g (2 ½ oz)

6.1-7.1

Poultry

Turkey, duck or chicken, cooked

75 g (2 ½ oz)

0.2-0.3

Beef

Ground, cooked

75 g (2 ½ oz)

2.4-2.7

Various cuts, cooked

75 g (2 ½ oz)

1.3-2.5

Pork

Various cuts, cooked

75 g (2 ½ oz)

0.8-1.1

Ground, cooked

75 g (2 ½ oz)

0.8-0.9

Ham, cooked

75 g (2 ½ oz)

0.7

Bacon, strips, cooked

3 slices (24 g)

0.3-0.4

Miscellaneous

Caribou/reindeer, cooked

75 g (2 ½ oz)

5.0

Salami, beef and pork

75 g (2 ½ oz) or 3 slices

1.1-2.1

Sausage (pepperoni, chorizo, Polish, Italian, frankfurter)

75 g (2 ½ oz)

0.9-1.5

Deli meat (patrami, mortadella, bologna)

75 g (2 ½ oz) or 3 slices

1.1-1.3

Wiener/hot dog

1 wiener (45 g)

1.24

Fish and Seafood

Clams, cooked

75 g (2 ½ oz)

74.2

Oysters, cooked

75 g (2 ½ oz)

18.2 -26.3

Mussels, cooked

75 g (2 ½ oz)

18.0

Mackerel (King, Atlantic), cooked

75 g (2 ½ oz)

13.5-14.3

Herring, Atlantic, kippered

75 g (2 ½ oz)

14.0

Herring, cooked

75 g (2 ½ oz)

7.2-9.9

Tuna, bluefin, raw or cooked

75 g (2 ½ oz)

8.2-9.3

Roe, raw

75 g (2 ½ oz)

9.0

Crab, Alaska King, cooked

75 g (2 ½ oz)

8.6

Caviar, black and red

75 g (2 ½ oz)

6.0

Trout, cooked

75 g (2 ½ oz)

3.7-5.6

Salmon, red/sockeye, raw or cooked

75 g (2 ½ oz)

4.4

Salmon, pink/humpback, with bones, canned

75 g (2 ½ oz)

3.7

Salmon, Atlantic, wild, cooked

75 g (2 ½ oz)

2.3

Tuna, light, canned in water

75 g (2 ½ oz)

2.2

Meat Alternatives

Meatless (chicken, fish sticks, weiner (frankfurter), meatballs), cooked

75 g (2 ½ oz)

1.0-3.8

Meatless, luncheon slices

75 g (2 ½ oz)

3.0

Soy burger

75 g (2 ½ oz)

1.8

Egg, cooked

2 large

1.5-1.6

Other

Red Star T6635+ Yeast (Vegetarian Support Formula)

2 grams (1 tsp powder or 2 tsp flaked)

1.0


Source:

"Canadian Nutrient File" 2010 . www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php [Accessed March 22, 2012]

 

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