Top 12 Foods That Are High in Vitamin B12

This source of vitamin B12 may work well for vegetarians and vegans because it’s synthetically made and not derived from animal sources (14Trusted Source).

Although not commonly recommended as part of a healthy diet, fortified cereals can be a good source of B vitamins, especially B12. Food fortification is the process of adding nutrients that are not originally in the food.

For instance, Malt-O-Meal Raisin Bran offers up to 62% of the DV for vitamin B12 in 1 cup (59 grams) (15Trusted Source).

The same serving of this cereal also packs 29% of the DV for vitamin B6 and good amounts of vitamin A, folate, and iron (15Trusted Source).

Research shows that eating fortified cereals daily helps increase vitamin B12 concentrations (16Trusted Source, 17Trusted Source).

In fact, one study showed that when participants ate 1 cup (240 mL) of fortified cereal containing 4.8 mcg (200% of the DV) of vitamin B12 daily for 14 weeks, their B12 levels increased significantly (16Trusted Source).

If you choose to use fortified cereal to increase your vitamin B12 intake, make sure to choose a product that’s low in added sugar and high in fiber or whole grains.

6. Tuna

Tuna is a commonly consumed fish and a great source of nutrients, including protein, vitamins, and minerals. It contains high concentrations of vitamin B12, especially in the muscles right beneath the skin, which are known as dark muscles (18).

A 3.5-ounce (100-gram) serving of cooked tuna contains 453% of the DV for the vitamin (19Trusted Source).

This same serving size also packs a good amount of lean protein, phosphorus, selenium, and vitamins A and B3 (19Trusted Source).

Canned tuna also contains a decent amount of vitamin B12. In fact, a can (142 grams) of light tuna canned in water contains 152% of the DV (20Trusted Source).