Vitamin B12 Food Table

No.	amount		Share of the daily value per 100 g
1	Boiled shellfish	98.9 mcg	4 120.4%
2	Beef liver, stewed or fried	70.6 mcg	2,940.8%
3	Raw beef liver	59.3 μg	2,470.8%
4	Raw goose liver	54.0 μg	2 250.0%
five	Duck liver, raw	54.0 μg	2 250.0%
6	Boiled octopus	36.0 μg	1,500.0%
7	Stewed turkey liver	28.2 μg	1,173.8%
eight	Raw beef kidneys	27.5 mcg	1,145.8%
nine	Raw pork liver	26.0 μg	1,083.3%
ten	Boiled beef kidneys	24.9 mcg	1,037.5%
eleven	Boiled mussels	24.0 μg	1,000.0%
12	Fried chicken liver	21.1 μg	880.4%
13	Octopus raw	20.0 μg	833.3%
fourteen	Raw turkey liver	19.7 mcg	822.1%
fifteen	Baked mackerel	19.0 μg	791.7%
sixteen	Smoked herring	18.7 mcg	779.2%
17	Pork liver fried or stewed	18.7 mcg	777.9%
18	Pork pancreas cooked	17.1 mcg	711.3%
nineteen	Chicken liver stewed or boiled	16.9 mcg	702.1%
20	Chicken liver, raw	16.6 mcg	690.8%
21	Raw pork pancreas	16.4 μg	683.3%
22	Roasted beef brain	15.2 mcg	633.3%
23	Turkey heart cooked	13.9 mcg	579.2%
24	Raw herring	13.7 mcg	569.6%
25	Raw turkey heart	13.3 μg	554.2%
26	Baked herring	13.1 μg	547.5%
27	Baked oysters	12.9 mcg	537.9%
28	Raw mussels	12.0 μg	500.0%
29	Salted mackerel	12.0 μg	500.0%
thirty	Red or black caviar, cooked (heat-treated)	11.5 mcg	480.8%
31	Boiled Kamchatka crab	11.5 mcg	479.2%
32	Raw shellfish	11.3 mcg	470.0%
33	Dry muesli (with dried fruits and nuts)	10.9 mcg	453.8%
34	Boiled beef heart	10.8 mcg	450.0%
35	Red or black caviar, raw	10.0 μg	416.7%
36	Raw beef brain	9.5 mcg	396.3%
37	Foie gras canned	9.4 μg	391.7%
38	Kamchatka crab raw	9.0 μg	375.0%
39	Crab (crab meat) raw	9.0 μg	375.0%
40	Canned sardine in oil	8.9 mcg	372.5%
41	Raw oysters	8.8 mcg	364.6%
42	Raw mackerel	8.7 mcg	362.9%
43	Raw beef heart	8.6 mcg	356.3%
44	Raw pork kidneys	8.5 mcg	353.8%
45	Rabbit meat cooked	8.3 μg	345.8%
46	Cooked beaver meat	8.3 μg	345.8%
47	Stewed pork kidneys	7.8 mcg	324.6%
48	Raw trout	7.8 mcg	324.6%
49	Baked trout	7.5 mcg	312.1%
50	Chicken hearts cooked	7.3 μg	303.8%
51	Chicken hearts raw	7.3 μg	303.8%
52	Rabbit meat, raw	7.2 μg	298.3%
53	Canned horse mackerel	6.9 mcg	289.2%
54	Venison raw	6.3 μg	262.9%
55	Cooked cuttlefish	5.4 μg	225.0%
56	Duck egg, raw	5.4 μg	225.0%
57	Powdered chicken egg yolk	5.1 mcg	212.9%
58	Raw goose egg	5.1 mcg	212.5%
59	Raw ostrich meat, tenderloin	5.0 μg	209.6%
60	Coho salmon baked	5.0 μg	208.3%
61	Baked pink salmon	4.7 μg	197.1%
62	Sockeye salmon, raw	4.7 μg	195.4%
63	Baked salmon	4.5 mcg	186.3%
64	Salted herring	4.3 μg	177.9%
65	Omul baked	4.3 μg	177.5%
66	Milk Powder Protein Supplements	4.2 μg	175.0%
67	Coho salmon raw	4.2 μg	173.8%
68	Raw pink salmon	4.2 μg	172.9%
69	Baked Terpug	4.2 μg	172.9%
70	Fried smelt	4.0 μg	165.4%
71	Stewed turkey stomachs	3.9 mcg	162.9%
72	Beef light raw	3.8 mcg	158.8%
73	Raw beef tongue	3.8 mcg	157.9%
74	Raw pork heart	3.8 mcg	157.9%
75	Pork heart, boiled or stewed	3.8 mcg	157.9%
76	Baked pollock	3.7 mcg	153.3%
77	Raw turkey stomachs	3.6 μg	150.4%
78	Terpug raw	3.6 μg	150.0%
79	Powdered egg substitutes	3.5 μg	146.7%
80	Lucian (berix) baked	3.5 μg	145.8%
81	Chum salmon baked	3.5 μg	144.2%
82	Raw smelt	3.4 mcg	143.3%
83	Dairy fish (hanos) raw	3.4 mcg	141.7%
84	Boiled crab	3.3 μg	138.8%
85	Baked milk fish (hanos)	3.3 μg	136.3%
86	Raw pork spleen	3.3 μg	135.8%
87	Powdered milk	3.3 μg	135.4%
88	Liver pate	3.2 μg	133.3%
89	Raw pollock	3.2 μg	132.9%
90	Raw salmon	3.2 μg	132.5%
91	Horse meat cooked	3.2 μg	131.7%
92	Boiled beef tongue	3.1 mcg	130.4%
93	Swiss cheese	3.1 mcg	127.5%
94	Baked salmon	3.1 mcg	127.1%
95	Raw cuttlefish	3.0 μg	125.0%
96	Chum salmon, raw	3.0 μg	125.0%
97	Raw horse meat	3.0 μg	125.0%
98	Raw eel	3.0 μg	125.0%
99	Lucian (berix) raw	3.0 μg	125.0%
100	Fried catfish	2.9 mcg	120.8%
101	Baked or smoked eel	2.9 mcg	120.4%
102	Baked Chinook salmon	2.9 mcg	119.6%
103	Cooked beef (meat without fat)	2.9 mcg	119.2%
104	Raw pork tongue	2.8 μg	118.3%
105	Pork spleen cooked	2.8 μg	115.0%
106	Raw pork lung	2.8 μg	114.6%
107	Cooked lamb	2.7 mcg	112.9%
108	Raw lamb	2.6 mcg	110.0%
109	Baked whiting	2.6 mcg	108.3%
110	Boiled or stewed light beef	2.6 mcg	107.9%
111	Cooked beefalo meat	2.6 mcg	106.3%
112	Canned tuna in its own juice	2.6 mcg	106.3%
113	Monster Energy Energy Drink	2.5 mcg	104.2%
114	Baked sturgeon	2.5 mcg	104.2%
115	Raw croaker	2.5 mcg	104.2%
116	Cooked bear meat	2.5 mcg	102.9%
117	Protein whey powder	2.5 mcg	102.1%
118	Cooked bison meat	2.4 mcg	101.7%
119	Raw beefalo meat	2.4 mcg	100.8%
120	Brunust cheese	2.4 mcg	100.8%
121	Boiled pork tongue	2.4 mcg	99.6%
122	Baked catfish	2.4 mcg	97.9%
123	Raw beef, meat without fat	2.3 μg	97.1%
124	River perch baked	2.3 μg	96.3%
125	Baked pike perch	2.3 μg	96.3%
126	Raw whiting	2.3 μg	95.8%
127	Pike cooked	2.3 μg	95.8%
128	Cheese Mexican Cotiha	2.3 μg	94.2%
129	Raw catfish	2.2 mcg	92.9%
130	Raw sturgeon	2.2 mcg	91.7%
131	Raw pork marrow	2.2 mcg	91.3%
132	Scallop cooked	2.2 mcg	89.6%
133	Boiled crayfish	2.2 mcg	89.6%
134	Ground beef, raw, 20% fat	2.1 μg	89.2%
135	Roasted croaker	2.1 μg	87.5%
136	Tilsiter cheese	2.1 μg	87.5%
137	Beef neck (Chuck I Roll) raw	2.1 μg	86.3%
138	Turkey thigh (fillet) raw	2.1 μg	85.4%
139	Raw catfish	2.0 μg	84.6%
140	Pork light boiled	2.0 μg	84.6%
141	River perch raw	2.0 μg	83.3%
142	Raw crayfish	2.0 μg	83.3%
143	Raw pike perch	2.0 μg	83.3%
144	Raw pike	2.0 μg	83.3%
145	Red Bull Energy Drink	2.0 μg	82.1%
146	Raw egg yolk	2.0 μg	81.3%
147	Raw bison meat	1.9 μg	80.8%
148	Baked turkey drumstick (skinless)	1.9 μg	79.2%
149	Butter fish (escolar), raw	1.9 μg	79.2%
150	Baked tilapia	1.9 μg	77.5%
151	Butter fish (escolar) smoked	1.8 μg	76.3%
152	Raw beef tenderloin (Tenderloin)	1.8 μg	73.3%
153	Raw turkey neck	1.8 μg	73.3%
154	Sea perch (red) baked	1.7 mcg	71.7%
155	Raw beef shoulder	1.7 mcg	71.3%
156	Raw swordfish	1.7 mcg	70.8%
157	Raw turkey egg	1.7 mcg	70.4%
158	Chees Feta	1.7 mcg	70.4%
159	Keso Fresco cheese	1.7 mcg	70.0%
160	Mozzarella cheese	1.7 mcg	70.0%
161	Fontina cheese	1.7 mcg	70.0%
162	Canned beef stew	1.7 mcg	69.2%
163	Veal cooked	1.7 mcg	68.8%
164	Turkey thigh (fillet) baked	1.7 mcg	68.8%
165	Brie cheese	1.7 mcg	68.8%
166	Baked swordfish	1.6 μg	67.5%
167	Surimi raw	1.6 μg	66.7%
168	Crab sticks (surimi) ready to eat	1.6 μg	66.7%
169	Gruyere cheese	1.6 μg	66.7%
170	Raw quail egg	1.6 μg	65.8%
171	Tilapia raw	1.6 μg	65.8%
172	Milk sausages	1.6 μg	65.4%
173	Gouda cheese	1.5 mcg	64.2%
174	Edam cheese	1.5 mcg	64.2%
175	Raw carp	1.5 mcg	63.8%
176	Beef flank, peritoneum, flank raw	1.5 mcg	62.9%
177	Red sea bass, raw	1.5 mcg	62.5%
178	Port-Salu cheese	1.5 mcg	62.5%
179	Shark meat raw	1.5 mcg	62.1%
180	Sausage doctor's	1.5 mcg	61.7%
181	Baked carp	1.5 mcg	61.3%
182	Muenster cheese	1.5 mcg	61.3%
183	Provolone cheese	1.5 mcg	60.8%
184	Raw beef shank	1.4 μg	59.6%
185	Boiled lobsters (lobsters, lobsters)	1.4 μg	59.6%
186	Pork marrow cooked	1.4 μg	59.2%
187	Turkey neck, boiled or stewed	1.4 μg	59.2%
188	Raw scallop	1.4 μg	58.8%
189	Raw veal	1.4 μg	58.3%
190	Raw beef tripe	1.4 μg	57.9%
191	Beef thick rim raw	1.4 μg	57.9%
192	Raw beef brisket	1.4 μg	57.5%
193	Mexican cheese Anejo	1.4 μg	57.5%
194	Fried flounder	1.3 μg	54.6%
195	Yellowtail (lacedra) raw	1.3 μg	54.2%
196	Raw squid	1.3 μg	54.2%
197	Pepperoni sausage	1.3 μg	54.2%
198	Chinook salmon raw	1.3 μg	54.2%
199	Camembert cheese	1.3 μg	54.2%
200	Baked halibut	1.3 μg	52.9%
201	Yellowtail (lacedra) baked	1.3 μg	52.1%
202	Lobsters (lobsters, lobsters), raw	1.3 μg	52.1%
203	Turkey meat (turkey meat) raw, whole carcass meat	1.2 mcg	51.7%
204	Cooked squid (fried)	1.2 mcg	51.3%
205	Raw turkey, whole carcass meat and skin	1.2 mcg	50.8%
206	Blue cheeses	1.2 mcg	50.8%
207	Fried shark meat	1.2 mcg	50.4%
208	Raw chicken grubs	1.2 mcg	50.4%
209	Parmesan cheese	1.2 mcg	50.0%
210	Baked Menёk	1.2 mcg	50.0%
211	Cooked goat meat	1.2 mcg	49.6%
212	Raw beef ribs	1.2 mcg	48.8%
213	Salami	1.2 mcg	47.9%
214	Raw flounder	1.1 μg	47.1%
215	Raw goat meat	1.1 μg	47.1%
216	Beef rump, raw rump	1.1 μg	46.7%
217	Pecorino Romano cheese	1.1 μg	46.7%
218	Boiled chicken egg (hard boiled)	1.1 μg	46.3%
219	Raw halibut	1.1 μg	45.8%
220	Cheddar cheese	1.1 μg	45.8%
221	Soy milk	1.1 μg	45.0%
222	Raw Menyok	1.0 μg	43.3%
223	Monkfish cooked	1.0 μg	43.3%
224	Limburger cheese	1.0 μg	43.3%
225	Boiled or stewed chicken gnats	1.0 μg	43.3%
226	Cheese Mexican Keso Chihuahua	1.0 μg	42.9%
227	Baked turkey (meat and skin of a whole carcass)	1.0 μg	42.5%
228	Omul raw	1.0 μg	41.7%
229	Pork ribs (country) raw	1.0 μg	41.7%
230	Blood sausage	1.0 μg	41.7%
231	Mexican cheese Oaxaca	1.0 μg	41.7%
232	Fried chicken egg	1.0 μg	40.4%
233	Philadelphia cheese	1.0 μg	39.6%
234	Baked turkey (turkey) meat (whole carcass meat)	0.9 μg	39.2%
235	Burbot baked	0.9 μg	38.3%
236	Pork neck (neck) raw	0.9 μg	37.9%
237	Monkfish raw	0.9 μg	37.5%
238	Raw chicken egg	0.9 μg	37.1%
239	Raw pork tail	0.9 μg	36.7%
240	Raw turkey skin	0.9 μg	36.7%
241	Canned anchovies (in oil)	0.9 μg	36.7%
242	Raw pork belly	0.9 μg	36.3%
243	Cheeseburger (McDonald's)	0.9 μg	35.8%
244	Pork lard (with a layer), raw	0.8 μg	35.0%
245	Hamburger (McDonald's)	0.8 μg	34.6%
246	Colby cheese	0.8 μg	34.6%
247	Monterey cheese	0.8 μg	34.6%
248	Cheshire cheese	0.8 μg	34.6%
249	Raw pork cheek	0.8 μg	34.2%
250	Pork roast cooked	0.8 μg	34.2%
251	Raw pork intestines	0.8 μg	34.2%
252	Raw burbot	0.8 μg	33.3%
253	Raw pheasant meat	0.8 μg	32.1%
254	Egg omelet	0.8 μg	31.7%
255	Milk chocolate	0.8 μg	31.3%
256	Pork fillet cooked	0.8 μg	31.3%
257	Abalone raw	0.7 μg	30.4%
258	Pheasant cooked	0.7 μg	30.0%
259	Boiled beef tripe	0.7 μg	30.0%
260	Sheep's milk	0.7 μg	29.6%
261	Cooked wild boar	0.7 μg	29.2%
262	Minced pork, raw, 20% fat	0.7 μg	29.2%
263	Abalone cooked	0.7 μg	28.8%
264	Grouper baked	0.7 μg	28.8%
265	Mahi-mahi (corifena) baked	0.7 μg	28.8%
266	Smoked sausage	0.7 μg	28.3%
267	Stewed pork cooked	0.7 μg	27.9%
268	Pork meat without fat (fillet), raw	0.7 μg	27.5%
269	Baked molva	0.7 μg	27.1%
270	Roquefort cheese	0.6 μg	26.7%
271	Raw turkey drumstick, skinless	0.6 μg	26.3%
272	Raw turkey breast (fillet)	0.6 μg	26.3%
273	Raw anchovies	0.6 μg	25.8%
274	Raw chicken thighs, meat with skin	0.6 μg	25.8%
275	Beef Thin Edge (Striploin) Raw	0.6 μg	25.4%
276	Grouper raw	0.6 μg	25.0%
277	Mahi-mahi (corifena) raw	0.6 μg	25.0%
278	Pork baked in the oven cooked	0.6 μg	24.6%
279	Raw pork shoulder	0.6 μg	24.6%
280	Sausages	0.6 μg	24.2%
281	Molve raw	0.6 μg	23.3%
282	White chocolate	0.6 μg	23.3%
283	KitKat chocolate bar	0.6 μg	23.3%
284	Chicken legs (legs) raw, meat with skin	0.6 μg	23.3%
285	Chicken minced raw	0.6 μg	23.3%
286	Cooked pork tail	0.6 μg	22.9%
287	Pork shank, raw shank	0.5 μg	22.5%
288	Pork loin baked	0.5 μg	22.5%
289	Minced pork, cooked (20% fat)	0.5 μg	22.5%
290	Raw pork, meat with fat	0.5 μg	22.1%
291	Cow's milk 2% fat	0.5 μg	22.1%
292	Raw pork loin	0.5 μg	22.1%
293	Raw chicken drumstick, meat with skin	0.5 μg	22.1%
294	Hot Dog	0.5 μg	21.7%
295	Raw pork tenderloin	0.5 μg	21.7%
296	Raw pork legs	0.5 μg	21.7%
297	Coffee with milk and sugar	0.5 μg	21.3%
298	Yogurt	0.5 μg	20.8%
299	Raw snails	0.5 μg	20.8%
300	Boiled pork stomach	0.5 μg	20.0%
301	Cottage cheese 2% fat	0.5 μg	19.6%
302	Boiled sausage	0.5 μg	19.6%
303	Chicken feet cooked	0.5 μg	19.6%
304	Ryazhenka	0.5 μg	19.2%
305	Condensed milk	0.4 μg	18.3%
306	Baked chicken thighs (meat with skin)	0.4 μg	18.3%
307	Raw pork carbonate	0.4 μg	17.9%
308	Ham	0.4 μg	17.5%
309	Sour cream	0.4 μg	17.5%
310	Pork intestines cooked	0.4 μg	17.5%
311	Baked goose	0.4 μg	17.1%
312	Boiled pork legs	0.4 μg	17.1%
313	Raw pork ham and rump	0.4 μg	16.7%
314	Processed cheese	0.4 μg	16.7%
315	Duck (duck meat) raw meat, skinless	0.4 μg	16.7%
316	Raw frog legs	0.4 μg	16.7%
317	Duck (duck meat) baked (meat without skin)	0.4 μg	16.7%
318	Ice cream	0.4 μg	16.3%
319	Boiled turkey breast (fillet)	0.4 μg	16.3%
320	Baked chicken drumstick (meat with skin)	0.4 μg	16.3%
321	Raw pork ribs (ribs)	0.4 μg	15.8%
322	Baked chicken legs (meat with skin)	0.4 μg	15.8%
323	Chicken raw chicken meat	0.4 μg	15.4%
324	Mars chocolate bar (almond)	0.4 μg	15.0%
325	Whole cow's milk 3.7% fat	0.4 μg	15.0%
326	Chicken back (skinless) raw	0.4 μg	15.0%
327	Breadcrumbs	0.4 μg	14.6%
328	Chicken drumstick (skinless) fried	0.4 μg	14.6%
329	Baked chicken wings	0.4 μg	14.6%
330	Fried chicken	0.3 μg	14.2%
331	Raw chicken breast with skin	0.3 μg	14.2%
332	Raw goose meat	0.3 μg	14.2%
333	Twix chocolate bar	0.3 μg	13.8%
334	Baked chicken	0.3 μg	13.8%
335	Fried chicken drumstick (meat with skin)	0.3 μg	13.3%
336	Fried chicken legs (meat with skin)	0.3 μg	12.9%
337	Caramel	0.3 μg	12.5%
338	Raw pork stomach	0.3 μg	12.5%
339	Raw seabass	0.3 μg	12.5%
340	Swept away fat free	0.3 μg	12.5%
341	Baked seabass	0.3 μg	12.5%
342	Fried chicken thighs (meat with skin)	0.3 μg	12.5%
343	Neuchatel cheese	0.3 μg	12.5%
344	Chocolate ice cream	0.3 μg	12.1%
345	Kefir	0.3 μg	12.1%
346	Ricotta cheese	0.3 μg	12.1%
347	Dry egg noodles	0.3 μg	12.1%
348	Dark chocolate (70-85% cocoa)	0.3 μg	11.7%
349	Fried chicken wings	0.3 μg	11.7%
350	Baked mullet	0.3 μg	10.4%