Salmon
Salmon is a favorite food amongst experts and our favorite celebs. Manaker says it’s not only high in vitamin B12 with 2.6 mcg of the nutrient, but it is also a main source of omega-3 fatty acids. This combo especially helps support brain function and heart health.
Trout
Manaker lists trout as another fish source that is rich in B12 and omega-3s. According to the US Department of Agriculture (USDA), one filet of trout has 4.6 mcg of the nutrient.
Tuna
Tuna is known as a great source of protein, but Manaker says you can also look to the fish for your B12 needs. The NIH says that 3 ounces of tuna contains 2.5 mcg of the nutrient.
Eggs
Another great source of protein and B12, Manaker says eggs are one of the easiest foods to add to any meals. The NIH says one large egg contains 0.5 mcg of the nutrient.
Dairy milk
Whole milk (please don’t drink raw milk), is a nutrient powerhouse. It’s most known as a great source of calcium to build and maintain strong bones and teeth. But it also provides protein, vitamin D, and B12 to hydrate, repair muscle, and boost our energy and metabolism. The NIH says that one cup of 2% milk contains 1.3 mcg of vitamin B12.
Yogurt
Another dairy product you can turn to for vitamin B12 is yogurt. The NIH says that 6 oz. of plain, fat-free yogurt contains 1 mcg of the nutrient.
Sardines
Tinned fish are having a moment, and sardines especially make for a great source of vitamin B12. “Tiny but mighty, they’re rich in B12, calcium, and omega-3s,” says Manaker. According to the USDA, one tin of sardines contains 8.22 mcg of the nutrient.
Lean Beef
Lean beef provides you with many different nutrients, such as protein and iron. Manaker also lists it as a good source of vitamin B12 to give you energy and boost red blood cell health. The NIH says that 3 oz. of lean beef contains 2.4 mcg of the nutrient.
Nutritional Yeast
Known for its cheese-like flavor, nutritional yeast is a vegan seasoning that is packed with nutrients. It’s especially rich in vitamin B12, according to the NIH. A quarter of a cup can contain anywhere from 8.3 to 24 mcg of the nutrient.
Turkey, Chicken, and Other Poultry
Shapiro says that poultry like chicken and turkey is a good source of the nutrient. For every one serving, she says you can find 0.3 to 0.5 mcg of the nutrient. And whether you grill or sauté your chicken or poultry of choice, she says it will case only small B12 losses.
Nori
Nori, the dried edible seaweed found in all of our favorite Japanese dishes, actually contains a small but variable amount of 54 to 58 mcg of the nutrient. Shapiro adds that it is also packed with other nutrients such as fiber and vitamin K.
