7. Fortified nutritional yeast
Nutritional yeast is a good vegan source of protein, vitamins, and minerals. It’s a species of yeast specifically grown to be used as food, not as a leavening agent in bread and beer.
Nutritional yeast does not naturally contain vitamin B12. However, it’s commonly fortified, which makes it a great source of this nutrient.
As with fortified cereals, the vitamin B12 in nutritional yeast is vegan-friendly because it’s synthetic (14Trusted Source).
Two tablespoons (15 grams) of nutritional yeast may contain up to 733% of the DV for vitamin B12 (21Trusted Source).
In one study, researchers added nutritional yeast to the diets of raw food vegans and found that it increased vitamin B12 blood levels and helped reduce blood markers of B12 deficiency (22Trusted Source).
B12 content
8. Trout
Rainbow trout is considered one of the healthiest fish. This freshwater species is a great source of protein, healthy fats, and B vitamins.
A 3.5-ounce (100-gram) serving of trout fillet offers about 312% of the DV for vitamin B12 and 1,171 mg of omega-3 fatty acids (23Trusted Source).
For adults, experts recommend a combined daily intake of 1,100–1,600 mg of omega-3 fatty acids (24Trusted Source).
Trout is also a great source of minerals such as manganese, phosphorus, and selenium (23Trusted Source).
B12 content
