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Vitamin B-12

Essential nutrient
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Vitamin B-12 Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Mollusks, clam, mixed species, canned, liquid 55.5 0.02 0.3
Mollusks, clam, mixed species, cooked, moist heat 14.7 1.48 23.1
Lamb, variety meats and by-products, liver, raw 14.2 1.39 15.0
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled 14.1 1.50 21.8
Beef, New Zealand, imported, variety meats and by-products, liver, raw 14.0 1.33 19.5
Lamb, New Zealand, imported, kidney, raw 13.2 0.84 11.5
Lamb, variety meats and by-products, kidneys, cooked, braised 12.6 1.37 17.1
Fish, whitefish, eggs (Alaska Native) 11.9 1.04 19.0
Lamb, variety meats and by-products, kidneys, raw 11.8 0.97 11.5
Lamb, New Zealand, imported, kidney, cooked, soaked and fried 10.9 1.12 15.2
Beef, variety meats and by-products, liver, cooked, pan-fried 10.4 1.75 24.3
Moose, liver, braised (Alaska Native) 10.0 1.55 17.1
Veal, variety meats and by-products, liver, cooked, braised 9.6 1.92 25.6
Beef, variety meats and by-products, liver, raw 9.6 1.35 18.9
Lamb, New Zealand, imported, liver, raw 9.5 1.36 17.9
Veal, variety meats and by-products, liver, raw 9.3 1.40 19.5
Goose, liver, raw 8.9 1.33 18.3
Duck, domesticated, liver, raw 8.7 1.36 17.2
Veal, variety meats and by-products, liver, cooked, pan-fried 8.2 1.93 25.5
Beef, variety meats and by-products, liver, cooked, braised 8.0 1.91 26.1
Lamb, variety meats and by-products, liver, cooked, pan-fried 7.8 2.38 20.4
Lamb, variety meats and by-products, liver, cooked, braised 7.6 2.20 22.4
Lamb, New Zealand, imported, liver, cooked, soaked and fried 7.4 1.68 21.0
Beef, New Zealand, imported, variety meats and by-products, kidney, raw 6.9 0.87 12.1
Mollusks, oyster, eastern, farmed, cooked, dry heat 6.7 0.79 12.2
Veal, variety meats and by-products, kidneys, raw 6.2 0.99 11.2
Mollusks, oyster, eastern, canned 6.1 0.68 8.9
Beef, variety meats and by-products, kidneys, raw 6.0 0.99 10.0
Mollusks, oyster, eastern, farmed, raw 5.9 0.59 9.2
Mollusks, octopus, common, raw 5.2 0.82 12.7
Veal, variety meats and by-products, kidneys, cooked, braised 4.9 1.63 17.4
Mollusks, octopus, common, cooked, moist heat 4.7 1.64 25.4
Mollusks, clam, mixed species, cooked, breaded and fried 4.2 2.02 20.7
Mollusks, oyster, Pacific, raw 4.2 0.81 11.6
Pork, fresh, variety meats and by-products, liver, raw 4.1 1.34 18.4
Mollusks, oyster, Pacific, cooked, moist heat 3.7 1.63 23.2
Mollusks, oyster, eastern, wild, raw 3.6 0.51 6.2
Mollusks, oyster, eastern, wild, cooked, moist heat 3.6 1.02 12.4
Mollusks, oyster, eastern, wild, cooked, dry heat 3.4 0.79 9.7
Beef, variety meats and by-products, kidneys, cooked, simmered 3.3 1.58 15.3
Turkey, liver, all classes, raw 3.2 1.28 11.9
Turkey, liver, all classes, cooked, simmered 3.1 1.89 17.7
Fish, mackerel, king, raw 3.1 1.05 14.5
Lamb, New Zealand, imported, testes, raw 3.0 0.68 8.8
Mollusks, mussel, blue, raw 2.9 0.86 12.1
Mollusks, mussel, blue, cooked, moist heat 2.9 1.72 24.2
Chicken, liver, all classes, raw 2.9 1.19 12.8
Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled 2.8 1.57 21.1
Fish, mackerel, king, cooked, dry heat 2.8 1.34 18.6
Mollusks, clam, mixed species, raw 2.7 0.86 14.5
Mollusks, clam, mixed species, canned, drained solids 2.7 1.42 24.0
Veal, variety meats and by-products, heart, raw 2.6 1.10 12.5
Chicken, liver, all classes, cooked, pan-fried 2.5 1.72 19.0
Crustaceans, crab, alaska king, cooked, moist heat 2.4 0.97 14.7
Pork, fresh, variety meats and by-products, liver, cooked, braised 2.3 1.65 23.2
Crustaceans, crab, alaska king, raw 2.2 0.84 13.9
Turkey, whole, giblets, raw 2.2 1.24 12.0
Crustaceans, crab, dungeness, raw 2.1 0.86 13.9
Crustaceans, crab, blue, raw 2.1 0.87 13.7
Veal, variety meats and by-products, brain, raw 2.1 1.18 6.8
Beef, New Zealand, imported, variety meats and by-products, heart, raw 2.1 1.05 14.3
Chicken, liver, all classes, cooked, simmered 2.1 1.67 17.9
Veal, variety meats and by-products, brain, cooked, pan-fried 2.0 2.13 9.5
Crustaceans, crab, queen, raw 2.0 0.90 14.0
Chicken, capons, giblets, raw 2.0 1.30 14.8
Turkey, heart, all classes, raw 1.9 1.40 11.3
Crustaceans, crab, dungeness, cooked, moist heat 1.9 1.10 17.8
Lamb, variety meats and by-products, brain, raw 1.9 1.22 7.0
Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw 1.9 0.77 11.5
Chicken, broilers or fryers, giblets, raw 1.9 1.24 14.8
Turkey, whole, giblets, cooked, simmered 1.9 1.73 16.0
Crustaceans, crab, queen, cooked, moist heat 1.8 1.15 17.9
Lamb, variety meats and by-products, brain, cooked, pan-fried 1.8 2.73 11.4
Fish, herring, Atlantic, raw 1.7 1.58 12.8
Fish, herring, Atlantic, kippered 1.7 2.17 17.6
Pork, fresh, variety meats and by-products, kidneys, raw 1.7 1.00 12.3
Lamb, New Zealand, imported, brains, raw 1.7 1.18 8.6
Lamb, variety meats and by-products, heart, raw 1.7 1.22 11.3
Pork, fresh, variety meats and by-products, pancreas, raw 1.6 1.99 12.2
Liver cheese, pork 1.6 3.04 12.7
Lamb, New Zealand, imported, heart, raw 1.6 1.05 13.7
Turkey, heart, all classes, cooked, simmered 1.6 1.74 16.3
Mollusks, oyster, eastern, cooked, breaded and fried 1.6 1.99 18.1
Pork, fresh, variety meats and by-products, pancreas, cooked, braised 1.5 2.19 18.7
Veal, variety meats and by-products, heart, cooked, braised 1.5 1.86 21.1
Beef, variety meats and by-products, brain, cooked, pan-fried 1.5 1.96 8.6
Beef, variety meats and by-products, heart, raw 1.5 1.12 10.1
Fish, caviar, black and red, granular 1.5 2.64 22.7
Fish, salmon, chum, dried (Alaska Native) 1.5 3.78 34.8
Chicken, roasting, giblets, raw 1.5 1.27 14.4
Veal, variety meats and by-products, pancreas, raw 1.4 1.82 8.4
Fish, mackerel, Atlantic, cooked, dry heat 1.4 2.62 17.0
Lamb, New Zealand, imported, testes, cooked, soaked and fried 1.4 1.25 15.9
Veal, variety meats and by-products, brain, cooked, braised 1.4 1.36 7.6
Fish, roe, mixed species, raw 1.4 1.43 16.9
Fish, Salmon, Chum, raw (Alaska Native) 1.4 1.16 15.0
Veal, variety meats and by-products, pancreas, cooked, braised 1.3 2.56 16.3
Emu, outside drum, raw 1.3 1.03 11.8
Beef, variety meats and by-products, brain, cooked, simmered 1.3 1.51 8.0
Beef, variety meats and by-products, brain, raw 1.3 1.43 7.1

Top Recipes With Vitamin B-12