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 in health & fitness
Natural Vitamin B-12 Sources
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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)
  • 1

    Ivory shell snail (Babylonia japonica, viscera)

  • 2

    Green laver seaweed (Ulva, whole)

  • 3

    Maesaengi seaweed (Capsosiphon fulvescens, whole)

  • 4

    Purple laver seaweed (Porphyra sp, whole)

  • 5

    Skipjack tuna (Katsuwonus pelamis, dark muscle)

  • 6

    Clams (Bivalve molluscs)

  • 7

    Oysters (Bivalve molluscs)

  • 8

    Mussels (Bivalve molluscs)

  • 9

    Cattle (Bos taurus, liver)

  • 10

    Purple laver seaweed (Porphyra sp, whole)

  • 11

    Chicken (Gallus domesticus, liver)

  • 12

    Round herring (Etrumeus micropus, viscera)

  • 13

    Sea buckthorn (Hippophae rhamnoides, berry)

  • 14

    Salmon (Salmonidae, egg-laden ovary)

  • 15

    Ivory shell snail (Babylonia japonica, meat)

  • 16

    Pig (Sus domesticus, liver)

  • 17

    Round herring (Etrumeus micropus, viscera)

  • 18

    Couch grass (Elymus repens, whole)

  • 19

    Mullet (Mugilidae, roe)

  • 20

    Turban shell snail (Turdo Batillus cornutus, viscera)

  • 21

    White sturgeon (Acipenser transmontanus, roe)

  • 22

    Salmon (Salmonidae, roe)

  • 23

    Round herring (Etrumeus micropus, meat)

  • 24

    Elecampane sunflower (Inula helenium, whole)

  • 25

    Green laver seaweed (Ulva, whole)

  • 26

    Round herring (Etrumeus micropus, meat)

  • 27

    Sea buckthorn (Hippophae rhamnoides, berry)

  • 28

    Maesaengi seaweed (Capsosiphon fulvescens, whole)

  • 29

    Deer (Cervus elaphus hispanicus, meat)

  • 30

    Shiitake (Lentinula edodes, donko-type fruiting body)

  • 31

    Pollack (Pollachius, roe)