Vitamin B12 is an essential nutrient that supports energy metabolism, red blood cell formation, DNA production, and nervous system health. Because your body can’t make B12 on its own, you need to get it from food (or supplements).

According to the National Institutes of Health (NIH), the average adult should aim for 2.4 micrograms (mcg) of vitamin B12 per day. The good news? Many common foods easily help you meet — and often exceed — that target.

Below are some of the top foods rich in B12, ranked from highest to lowest per serving.

1. Clams (3 ounces) — 84 mcg

Clams are by far one of the most concentrated natural sources of vitamin B12. A single 3-ounce serving provides more than 30 times the daily requirement.
They’re also rich in iron and protein, making them a nutrient-dense seafood option.

2. 100% Fortified Breakfast Cereal (1 serving) — 6 mcg

Fortified cereals are an excellent option — especially for vegetarians and vegans.
Always check the label to confirm B12 content, as amounts vary by brand.

3. Trout (3 ounces) — 5.4 mcg

Trout provides more than double the daily requirement in one serving. It also contains heart-healthy omega-3 fatty acids.

4. Salmon (3 ounces) — 4.9 mcg

Salmon is another excellent source of B12 and offers anti-inflammatory omega-3 fats. A single serving nearly doubles the daily B12 target.

5. Canned Tuna (3 ounces) — 2.5 mcg

Tuna provides just over the daily recommendation in a modest portion, making it an easy pantry staple for B12 intake.

6. Fortified Soy Milk, Chocolate (1 cup, check label) — 1.7 mcg

Fortified plant milks can meaningfully contribute to daily intake, especially for those avoiding dairy. Always verify fortification levels on the packaging.

7. Beef (3 ounces) — 1.5 mcg

Beef supplies about 60% of the daily value in one serving. It also provides iron and protein.

8. Nonfat Plain Greek Yogurt (6 ounces) — 1.3 mcg

Greek yogurt is a convenient way to add B12 at breakfast or as a snack, along with probiotics and protein.

9. Swiss Cheese (1 slice) — 0.9 mcg

Cheese contributes smaller but meaningful amounts. Multiple dairy servings per day can help you reach your goal.

10. Ham (3 ounces) — 0.6 mcg

Ham offers modest B12 levels but can add up when combined with other animal products.

11. Egg (1 large) — 0.6 mcg

Eggs provide smaller amounts of B12, primarily in the yolk. While nutritious, eggs alone typically won’t meet your full daily requirement.

12. Roasted Chicken Breast (3 ounces) — 0.3 mcg

Chicken contains lower amounts compared to seafood or beef but still contributes to overall intake.

How Easy Is It to Reach 2.4 mcg Per Day?

Very easy — especially if you eat seafood or fortified foods.

For example:

• 3 oz salmon = 4.9 mcg (already above daily needs)
• 1 serving fortified cereal = 6 mcg
• 1 cup fortified soy milk + 1 egg = 2.3 mcg (almost the full target)

However, people following strict vegan diets typically need fortified foods or supplements, since B12 is naturally found in animal products.

Who May Need Extra Attention to B12 Intake?

• Adults over age 50 (absorption may decline)
• Vegetarians and vegans
• People taking metformin or acid-reducing medications
• Those with digestive disorders affecting absorption

Dr. Clark Store B12

$15.99

Dr. Clark Store uses only Methylcobalamin, the bioactive form of vitamin B12, meaning it is already in a form the body can use directly without needing conversion. Unlike cyanocobalamin, which must be converted into active forms, methylcobalamin participates immediately in key processes such as nerve function and methylation (a process important for DNA production and cellular health). Because it is naturally occurring and readily utilized by the body, methylcobalamin is often preferred for optimal absorption and tissue retention, particularly for supporting neurological health.

Final Takeaway

The recommended intake for adults is 2.4 mcg per day, and many common foods — especially seafood and fortified products — make that easy to achieve. If you don’t regularly consume animal products, supplements can help ensure you meet your needs.