Recommendations for Vitamin B12 (mg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 0.4 (AI) | – | 0.4 (AI) | – |
| Infants | 6-12 months | 0.5 (AI) | – | 0.5 (AI) | – |
| Children | 1-3 years | 0.9 | – | 0.9 | – |
| Children | 4-8 years | 1.2 | – | 1.2 | – |
| Children | 9-13 years | 1.8 | – | 1.8 | – |
| Adolescents | 14-18 years | 2.4 | – | 2.4 | – |
| Adults | 19-50 years | 2.4 | – | 2.4 | – |
| Adults | 51-70 years | 2.4** | – | 2.4** | – |
| Adults | > 70 years | 2.4** | – | 2.4** | – |
| Pregnancy | 14-18 years | – | – | 2.6 | – |
| Pregnancy | 19-50 years | – | – | 2.6 | – |
| Breast-feeding | 14-18 years | – | – | 2.8 | – |
| Breast-feeding | 19-50 years | – | – | 2.8 | – |
For Table Legend & Data Sources Information click here.
Best food sources of Vitamin B12
| Food | Serving | Amount of Vitamin B12 (mcg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Clam, cooked | 3 oz (85g) | 84.1 | 3502.7 | Excellent | 3502.7 | Excellent |
| Beef liver, cooked | 3 oz (85g) | 60 | 2500.4 | Excellent | 2500.4 | Excellent |
| Octopus, cooked | 3 oz (85g) | 30.6 | 1275 | Excellent | 1275 | Excellent |
| Oysters | 3 oysters (140g) | 22.4 | 933.3 | Excellent | 933.3 | Excellent |
| Mussel, cooked | 3 oz (85g) | 20.4 | 850 | Excellent | 850 | Excellent |
| Mackerel, cooked | 3 oz (85g) | 16.2 | 672.9 | Excellent | 672.9 | Excellent |
| Herring, cooked | 3 oz (85g) | 11.1 | 464 | Excellent | 464 | Excellent |
| Tuna, cooked | 3 oz (85g) | 9.3 | 386 | Excellent | 386 | Excellent |
| Crab, cooked | 3 oz (85g) | 6.2 | 258.5 | Excellent | 258.5 | Excellent |
| Rabbit, cooked | 3 oz (85g) | 5.5 | 230.2 | Excellent | 230.2 | Excellent |
| Cuttlefish, cooked | 3 oz (85g) | 4.6 | 191.3 | Excellent | 191.3 | Excellent |
| Trout, cooked | 3 oz (85g) | 4.3 | 177.1 | Excellent | 177.1 | Excellent |
| Pollock, cooked | 3 oz (85g) | 3.1 | 131 | Excellent | 131 | Excellent |
| Snapper, cooked | 3 oz (85g) | 3 | 124 | Excellent | 124 | Excellent |
| Crayfish, cooked | 3 oz (85g) | 2.6 | 109.8 | Excellent | 109.8 | Excellent |
| Lobster, cooked | 3 oz (85g) | 2.6 | 109.8 | Excellent | 109.8 | Excellent |
| Lamb lean, cooked | 3 oz (85g) | 2.5 | 106.3 | Excellent | 106.3 | Excellent |
| Eel, cooked | 3 oz (85g) | 2.5 | 102.7 | Excellent | 102.7 | Excellent |
| Salmon, cooked | 3 oz (85g) | 2.4 | 99.2 | Excellent | 99.2 | Excellent |
| Flounder, cooked | 3 oz (85g) | 2.1 | 88.5 | Excellent | 88.5 | Excellent |
| Pike, cooked | 3 oz (85g) | 2 | 81.5 | Excellent | 81.5 | Excellent |
| Swordfish, cooked | 3 oz (85g) | 1.7 | 70.8 | Excellent | 70.8 | Excellent |
| Beef, lean | 3 oz (85g) | 1.4 | 60.2 | Excellent | 60.2 | Excellent |
| Shrimp, cooked | 3 oz (85g) | 1.3 | 53.1 | Excellent | 53.1 | Excellent |
| Carp, cooked | 3 oz (85g) | 1.3 | 53.1 | Excellent | 53.1 | Excellent |
| Egg large | 2 large (100g) | 1.2 | 50 | Excellent | 50 | Excellent |
| Haddock, cooked | 3 oz (85g) | 1.2 | 49.6 | Excellent | 49.6 | Excellent |
| Halibut, cooked | 3 oz (85g) | 1.2 | 49.6 | Excellent | 49.6 | Excellent |
| Scallops, cooked | 3 oz (85g) | 1.1 | 46 | Excellent | 46 | Excellent |
| Veal lean, cooked | 3 oz (85g) | 1.1 | 46 | Excellent | 46 | Excellent |
| Milk, cow’s | 1 cup (244g) | 1.1 | 45.8 | Excellent | 45.8 | Excellent |
| Perch, cooked | 3 oz (85g) | 1 | 42.5 | Excellent | 42.5 | Excellent |
| Cod, cooked | 3 oz (85g) | 0.9 | 39 | Excellent | 39 | Excellent |
| Yogurt low fat | 1/2 cup (120g) | 0.7 | 28.6 | Excellent | 28.6 | Excellent |
| Grouper, cooked | 3 oz (85g) | 0.6 | 24.8 | Excellent | 24.8 | Excellent |
| Abalone, cooked | 3 oz (85g) | 0.6 | 24.8 | Excellent | 24.8 | Excellent |
| Goose, cooked | 3 oz (85g) | 0.4 | 17.7 | Good | 17.7 | Good |
| Pork lean, cooked | 3 oz (85g) | 0.4 | 17.7 | Good | 17.7 | Good |
| Cheese ricotta, low fat | 1/2 cup (124g) | 0.4 | 16.7 | Good | 16.7 | Good |
| Cheese ricotta | 1/2 cup (124g) | 0.4 | 16.7 | Good | 16.7 | Good |
| Cheese | 2 oz (56g) | 0.4 | 16.7 | Good | 16.7 | Good |
| Duck, cooked | 3 oz (85g) | 0.3 | 14.2 | Good | 14.2 | Good |
| Quail, cooked | 3 oz (85g) | 0.3 | 14.2 | Good | 14.2 | Good |
| Turkey, cooked | 3 oz (85g) | 0.3 | 12.6 | Good | 12.6 | Good |
| Chicken breast filet, cooked | 3 oz (85g) | 0.3 | 10.6 | Good | 10.6 | Good |
| Heavy cream | 1 oz (28g) | 0.1 | 4.2 | – | 4.2 | – |
| Mushrooms, crimini, raw | 1/2 cup (43,5g) | 0.1 | 2.1 | – | 2.1 | – |
For Table Legend & Data Sources Information click here.
