VitaminsµgKey Nutrient

Foods Rich in Vitamin B12

Water-soluble vitamin critical for nerve function, DNA synthesis, and red blood cell formation. Found almost exclusively in animal foods, making supplementation important for vegetarians.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Maintains nerve health
Required for DNA synthesis
Prevents megaloblastic anemia
Supports brain function

Deficiency Signs

Megaloblastic anemia
Nerve damage (numbness, tingling)
Fatigue
Cognitive decline

Higher needs:Vegetarians and vegans · Elderly (reduced absorption) · People on metformin

Daily Requirement (RDA)

2.2

µg/day

Adult Male

2.2

µg/day

Adult Female

1.2

µg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Vitamin B12

Ranked by µg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	µg/100g	% DV	DB
1	Royal jelly	150	>999%	Ciqual
2	Liver, ox, raw	110	>999%	CoFID
3	Liver, ox, stewed	110	>999%	CoFID
4	Mollusks, clam, mixed species, cooked, moist heat	99	>999%	USDA
5	Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled	96	>999%	USDA
6	Liver, lamb, raw	96	>999%	Ciqual
7	Liver, young cow, raw	96	>999%	Ciqual
8	Lamb, variety meats and by-products, liver, raw	90	>999%	USDA
9	Lamb, variety meats and by-products, liver, cooked, pan-fried	86	>999%	USDA
10	Veal, variety meats and by-products, liver, cooked, braised	85	>999%	USDA
11	Beef, New Zealand, imported, variety meats and by-products, liver, raw	85	>999%	USDA
12	Beef, variety meats and by-products, liver, cooked, pan-fried	83	>999%	USDA
13	Liver, lamb, fried in corn oil	83	>999%	CoFID
14	Lamb, variety meats and by-products, kidneys, cooked, braised	79	>999%	USDA
15	Kidney, lamb, braised	79	>999%	Ciqual
16	Lamb, variety meats and by-products, liver, cooked, braised	77	>999%	USDA
17	Lamb, liver, grilled, no added fat	77	>999%	AFCD
18	Veal, variety meats and by-products, liver, cooked, pan-fried	73	>999%	USDA
19	Moose, liver, braised (Alaska Native)	71	>999%	USDA
20	Beef, variety meats and by-products, liver, cooked, braised	71	>999%	USDA
21	Liver, calf, raw	68	>999%	CoFID
22	Liver and bacon, fried, homemade	67	>999%	CoFID
23	Cooked winkle	61	>999%	Ciqual
24	Liver, lamb, cooked	60	>999%	Ciqual
25	Veal, variety meats and by-products, liver, raw	60	>999%	USDA
26	Beef, variety meats and by-products, liver, raw	59	>999%	USDA
27	Lamb, New Zealand, imported, liver, raw	59	>999%	USDA
28	Liver, calf, fried in corn oil	58	>999%	CoFID
29	Lamb, New Zealand, imported, liver, cooked, soaked and fried	58	>999%	USDA
30	Fish, whitefish, eggs (Alaska Native)	56	>999%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Vitamin B12 do I need daily?▼

The recommended daily allowance (RDA) for Vitamin B12 is 2.2µg/day for adult men and 2.2µg/day for adult women, based on ICMR 2020 guidelines for India.

What does Vitamin B12 do for the body?▼

Maintains nerve health. Required for DNA synthesis. Prevents megaloblastic anemia. Supports brain function.

What happens if I don't get enough Vitamin B12?▼

Vitamin B12 deficiency can lead to: Megaloblastic anemia, Nerve damage (numbness, tingling), Fatigue, Cognitive decline. Adequate intake through diet or supplementation is recommended.