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 2017 (India) + INDB + USDA FoodData Central
✓ 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 | 99 | >999% | USDA | |
| 2 | 96 | >999% | USDA | |
| 3 | 90 | >999% | USDA | |
| 4 | 86 | >999% | USDA | |
| 5 | 85 | >999% | USDA | |
| 6 | 85 | >999% | USDA | |
| 7 | 83 | >999% | USDA | |
| 8 | 79 | >999% | USDA | |
| 9 | 77 | >999% | USDA | |
| 10 | 73 | >999% | USDA | |
| 11 | 71 | >999% | USDA | |
| 12 | 71 | >999% | USDA | |
| 13 | 60 | >999% | USDA | |
| 14 | 59 | >999% | USDA | |
| 15 | 59 | >999% | USDA | |
| 16 | 58 | >999% | USDA | |
| 17 | 56 | >999% | USDA | |
| 18 | 56 | >999% | USDA | |
| 19 | 54 | >999% | USDA | |
| 20 | 54 | >999% | USDA | |
| 21 | 52 | >999% | USDA | |
| 22 | 50 | >999% | USDA | |
| 23 | 40 | >999% | USDA | |
| 24 | 37 | >999% | USDA | |
| 25 | 36 | >999% | USDA | |
| 26 | 29 | >999% | USDA | |
| 27 | 29 | >999% | USDA | |
| 28 | 28 | >999% | USDA | |
| 29 | 28 | >999% | USDA | |
| 30 | 28 | >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.