Natural Vitamin B-12 Sources
Natural Vitamin B-12 Sources
health & fitness / nutrition

Natural Vitamin B-12 Sources

This is the ultimate evidence-based list of natural vitamin B-12 sources. Sort by diet, form, and more. Contact me for errors, suggestions, or collaboration.

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Hans P Taylor
Hans P Taylor
18th January 2024
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Source
Common name (scientific name, part)
Source
Common name (scientific name, part)
Diet
Form
Raw, Dried, etc.
B-12 Density
(µg/100 g of source)
Standard or Relative Deviation
B12 Density
Mass Required
to meet RDA (2.4 µg)
Data Source
Authors (Publication Year)
Country
of Origin
Link to Buy
Amazon Rating
out of 5 stars
1

Ivory shell snail (Babylonia japonica, viscera)

  • Pescatarian
Raw
92.80
2.59
Watanabe and Bito (2018)
2

Green laver seaweed (Ulva, whole)

  • Vegan
  • + 4
Dried
84.74
3.42
2.83
BM de Brito et al. (2023)
3

Maesaengi seaweed (Capsosiphon fulvescens, whole)

  • Vegan
  • + 4
Dried
67.29
9.29
3.57
BM de Brito et al. (2023)
South Korea
4.5
4

Purple laver seaweed (Porphyra sp, whole)

  • Vegan
  • + 4
Dried
66.76
3.14
3.59
BM de Brito et al. (2023)
United States
4.6
5

Skipjack tuna (Katsuwonus pelamis, dark muscle)

  • Pescatarian
Raw
63.90
3.76
Nishioka et al. (2010)
Thailand
4.4
6

Clams (Bivalve molluscs)

  • Pescatarian
Raw
60.00
4.00
Watanabe and Bito (2018)
United States
4.4
7

Oysters (Bivalve molluscs)

  • Pescatarian
Raw
60.00
4.00
Watanabe and Bito (2018)
South Korea
4.6
8

Mussels (Bivalve molluscs)

  • Pescatarian
Raw
60.00
4.00
Watanabe and Bito (2018)
Chile
4.5
9

Cattle (Bos taurus, liver)

Raw
52.80
4.55
Watanabe and Bito (2018)
10

Purple laver seaweed (Porphyra sp, whole)

  • Vegan
  • + 4
Dried & toasted
51.70
15.20
4.64
BM de Brito et al. (2023)
11

Chicken (Gallus domesticus, liver)

Raw
44.40
5.41
Watanabe and Bito (2018)
4.6
12

Round herring (Etrumeus micropus, viscera)

  • Pescatarian
Raw
37.50
6.40
Nishioka et al. (2011)
13

Sea buckthorn (Hippophae rhamnoides, berry)

  • Vegan
  • + 4
Dried
37.01
1.20
6.48
M. Nakos et al. (2017)
Russia
3.9
14

Salmon (Salmonidae, egg-laden ovary)

  • Pescatarian
Raw
34.70
4.70
6.92
Yamanaka et al. (2022)
15

Ivory shell snail (Babylonia japonica, meat)

  • Pescatarian
Raw
27.20
8.82
Watanabe and Bito (2018)
16

Pig (Sus domesticus, liver)

Raw
25.20
9.52
Watanabe and Bito (2018)
United States
4.4
17

Round herring (Etrumeus micropus, viscera)

  • Pescatarian
Conv. Cooked
23.25
10.32
Watanabe and Bito (2018)
18

Couch grass (Elymus repens, whole)

  • Vegan
  • + 4
Dried
23.10
10.39
M. Nakos et al. (2017)
Croatia
4.4
19

Mullet (Mugilidae, roe)

  • Pescatarian
Dried
21.60
4.30
11.11
Yamanaka et al. (2022)
20

Turban shell snail (Turdo Batillus cornutus, viscera)

  • Pescatarian
Raw
15.10
15.89
Watanabe and Bito (2018)
21

White sturgeon (Acipenser transmontanus, roe)

  • Pescatarian
Raw
14.70
6.60
16.33
Yamanaka et al. (2022)
Russia
4.2
22

Salmon (Salmonidae, roe)

  • Pescatarian
Raw
14.20
6.40
16.90
Yamanaka et al. (2022)
United States
4.3
23

Round herring (Etrumeus micropus, meat)

  • Pescatarian
Raw
12.20
19.67
Nishioka et al. (2011)
24

Elecampane sunflower (Inula helenium, whole)

  • Vegan
  • + 4
Dried
10.62
22.60
M. Nakos et al. (2017)
Croatia
4.7
25

Green laver seaweed (Ulva, whole)

  • Vegan
  • + 4
Raw
9.41
25.50
BM de Brito et al. (2023)
26

Round herring (Etrumeus micropus, meat)

  • Pescatarian
Conv. Cooked
7.56
31.73
Watanabe and Bito (2018)
27

Sea buckthorn (Hippophae rhamnoides, berry)

  • Vegan
  • + 4
Raw
7.40
1.20
32.42
M. Nakos et al. (2017)
Russia
3.9
28

Maesaengi seaweed (Capsosiphon fulvescens, whole)

  • Vegan
  • + 4
Raw
7.20
33.33
BM de Brito et al. (2023)
29

Deer (Cervus elaphus hispanicus, meat)

Raw
5.87
0.22
40.89
Soriano et al. (2020)
30

Shiitake (Lentinula edodes, donko-type fruiting body)

  • Vegan
  • + 4
Dried
5.61
3.90
42.78
Bito et al. (2014)
Japan
4.5
31

Pollack (Pollachius, roe)

  • Pescatarian
Raw
4.70
0.30
51.06
Yamanaka et al. (2022)
32

Shiitake (Lentinula edodes, koushin-type fruiting body)

  • Vegan
  • + 4
Dried
4.23
2.42
56.74
Bito et al. (2014)
Japan
4.2
33

Flying fish (Exocoetidae, roe)

  • Pescatarian
Raw
3.90
0.20
61.54
Yamanaka et al. (2022)
34

Mankai plant (Wolffia globosa, whole)

  • Vegan
  • + 4
Dried
3.23
0.50
74.30
Sela et al. (2020)
35

Turban shell snail (Turdo Batillus cornutus, meat)

  • Pescatarian
Raw
3.00
80.00
Watanabe and Bito (2018)
36

Black trumpet (Morchella cornucopiodes, fruiting body)

  • Vegan
  • + 4
Dried
2.65
1.46
90.57
Watanabe et al. (2012)
37

Skipjack tuna (Katsuwonus pelamis, light muscle)

  • Pescatarian
Raw
2.20
109.09
Nishioka et al. (2010)
Thailand
4.5
38

Cattle (Bos taurus, meat)

Raw
2.00
120.00
Watanabe and Bito (2018)
39

Wakame seaweed (Undaria pinnatifida, whole)

  • Vegan
  • + 4
Dried
1.90
0.16
126.32
BM de Brito et al. (2023)
United States
4.3
40

Golden chanterelle (Cantharellus cibarius, fruiting body)

  • Vegan
  • + 4
Dried
1.82
0.57
131.87
Watanabe et al. (2012)
41

Wakame seaweed (Undaria pinnatifida, whole)

  • Vegan
  • + 4
Raw
1.20
0.10
200.00
BM de Brito et al. (2023)
42

Shiitake (Lentinula edodes, donko-type fruiting body)

  • Vegan
  • + 4
Raw
1.12
0.78
213.90
Bito et al. (2014)
43

Chicken (Gallus domesticus, egg)

  • Vegetarian (Ovo)
  • + 2
Raw
0.90
266.67
Watanabe and Bito (2018)
44

Chicken (Gallus domesticus, egg)

  • Vegetarian (Ovo)
  • + 2
Boiled
0.90
266.67
Watanabe and Bito (2018)
45

Shiitake (Lentinula edodes, koushin-type fruiting body)

  • Vegan
  • + 4
Raw
0.79
0.67
303.80
Bito et al. (2014)
46

Sheep (Ovis aries, milk)

  • Vegetarian (Lacto)
  • + 2
Raw
0.71
338.03
Watanabe and Bito (2018)
47

Black trumpet (Morchella cornucopiodes, fruiting body)

  • Vegan
  • + 4
Raw
0.53
0.29
452.83
Watanabe et al. (2012)
48

Pig (Sus domesticus, meat)

Raw
0.50
480.00
Watanabe and Bito (2018)
49

Chicken (Gallus domesticus, meat)

Raw
0.50
480.00
Watanabe and Bito (2018)
United States
4.7
50

Lion’s mane (Hericium erinaceus, fruiting body)

  • Vegan
  • + 4
Dried
0.37
0.34
648.65
Teng et al. (2014)