15 Foods With More Vitamin B12 Than an Egg

Fifteen foods contain more vitamin B12 per 100 grams than an egg, which has 0.89 mcg of vitamin B12 per 100 g, providing 37% of the Daily Value of 2.4 mcg. The top sources include sardines at 8.94 mcg, followed by Swiss cheese at 3.30 mcg and salmon at 3.00 mcg.

This list highlights 15 foods that offer higher vitamin B12 content than an egg, ranked by their vitamin B12 levels per 100 grams. Each food is evaluated based on its vitamin B12 concentration.

Foods With More Vitamin B12 Than an Egg

The following table ranks these foods according to their vitamin B12 content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Vitamin B12 (per 100 g)	% Daily Value	% More Than an egg
1	Sardines	8.94 mcg	373%	904%
2	Swiss Cheese	3.30 mcg	138%	271%
3	Salmon	3.00 mcg	125%	237%
4	Lamb	2.60 mcg	108%	192%
5	Ground Beef	2.50 mcg	104%	181%
6	Canned Tuna	2.50 mcg	104%	181%
7	Tuna Steak	2.40 mcg	100%	170%
8	Tilapia	1.90 mcg	79%	113%
9	Feta Cheese	1.70 mcg	71%	91%
10	Shrimp	1.50 mcg	63%	69%
11	Parmesan	1.20 mcg	50%	35%
12	Cheddar Cheese	1.10 mcg	46%	24%
13	Cod	1.00 mcg	42%	12%
14	Mozzarella	0.90 mcg	38%	1%
15	Ground Turkey	0.90 mcg	38%	1%

For reference, an egg has 0.89 mcg of vitamin b12 per 100 g, about 37% of the Daily Value (2.4 mcg).

Track Your Vitamin B12 Intake

Knowing which foods are richest in vitamin b12 only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your vitamin b12 intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Vitamin B12 values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram vitamin b12 content is higher than that of an egg (0.89 mcg), and ranked highest first. Percent Daily Value uses the US reference intake of 2.4 mcg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What food has the most vitamin b12?

Sardines have the most vitamin B12, containing 8.94 mcg per 100 grams, significantly surpassing other foods on the list.

Does an egg have a lot of vitamin b12?

An egg contains 0.89 mcg of vitamin B12 per 100 grams, which is relatively low compared to many other food sources.

How much vitamin b12 do you need per day?

The recommended daily intake of vitamin B12 for adults is 2.4 mcg, which can be met through various dietary sources.

Are these vitamin b12 values per 100 grams or per serving?

The vitamin B12 values provided are per 100 grams, ensuring a consistent basis for comparison among the foods listed.

Key Takeaways

• Sardines are the richest source of vitamin B12 on the list.
• An egg provides 0.89 mcg of vitamin B12 per 100 grams.
• Swiss cheese and salmon also offer significant amounts of vitamin B12.
• Daily vitamin B12 needs for adults are 2.4 mcg.