Top 12 Foods That Are High in Vitamin B12

11. Milk and dairy products

Milk and other dairy products, such as yogurt and cheese, are great sources of protein and several vitamins and minerals, including vitamin B12.

One cup (240 ml) of whole milk supplies 46% of the DV for vitamin B12 (28Trusted Source).

Cheese is also a rich source of vitamin B12. One large slice (22 grams) of Swiss cheese contains about 28% of the DV (29Trusted Source).

Full-fat plain yogurt may also be a decent source. It has even been shown to help improve vitamin B12 status in people who are deficient in this vitamin (30Trusted Source, 31Trusted Source).

Interestingly, studies have found that your body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in beef, fish, or eggs (32, 33Trusted Source, 34Trusted Source).

12. Eggs

Eggs are a great source of complete protein and B vitamins, especially B2 and B12.

Two large eggs (100 grams) supply about 46% of the DV for vitamin B12, plus 39% of the DV for vitamin B2 (35Trusted Source).

Research has shown that egg yolks have higher levels of vitamin B12 than egg whites. The B12 in egg yolks is also easier to absorb. Therefore, it’s recommended to eat whole eggs instead of just their whites (36Trusted Source).

In addition to getting a good dose of vitamin B12, you’ll get a healthy amount of vitamin D. Eggs are one of the few foods that naturally contain it, with 11% of the DV in two large eggs (35Trusted Source).