7 foods with more vitamin B12 than beef

Beef is an excellent source of vitamin B12 (cobalamin). Roasted or cooked boneless beef loin weighing about 114 grams, the amount people usually eat at one sitting, contains 4.8 micrograms of vitamin B12.

This is about 200% of the recommended daily value (DV) of 2.4 micrograms of vitamin B12 for an adult.

There are several other foods richer in vitamin B12 than beef:

• Vitamin B12 content: 84.1 micrograms (mcg) (3,504% of DV)
• Serving size: 3 ounces (oz), cooked

Clams contain a significant amount of vitamin B12. They’re also an excellent source of lean protein (up to 48.6 grams per 3-ounce serving) and other vitamins and minerals, including:

• Vitamin C
• Folate
• Calcium
• Sodium
• Potassium
• Phosphorus

Polyunsaturated fatty acids are also present in clams. These healthy fatty acids provide a variety of benefits, including supporting the cardiovascular, immune and endocrine systems and promoting cell formation.

The U.S. Dietary Guidelines list clams as one of the best low-methylmercury seafood choices, ideal for children.

• Vitamin B12 content: 60-72.8 mcg (2,500-3,033% of DV)
• Serving size: 3 ounces, cooked

Animal livers are rich sources of vitamin B12. Lamb liver offers the most, with 3 ounces providing 72.8 mcg (3,033% of the DV). Cooked veal contains approximately 72 mcg (2,995% DV) and cooked beef contains 60 mcg (2,500% DV).

You also get other nutrients when you consume animal liver, such as:

• Protein
• Magnesium
• Potassium
• Selenium
• Vitamin B3
• Folate
• Vitamin A

Animal liver is an important source of cholesterol. Eating liver may not affect your blood cholesterol levels, as these are more influenced by the mix of fats and carbohydrates you eat. Experts believe that the relationship between dietary cholesterol and blood cholesterol is complex and requires further research. However, it is best to consume animal liver in moderation, especially if you have high cholesterol levels.

• Vitamin B12 content: 31.4-67.1 mcg (1,308-2,796% of DV)
• Serving size: 3 ounces, cooked

The kidneys of animals like lamb and veal are rich in vitamin B12. Veal provides 31.4 mcg and lamb 67.1 mcg of B12. This means they support red blood cell formation, the central nervous system, cognitive functions and mental health.

In addition to vitamin B12, organ meats like kidneys are rich in nutrients and provide substantial amounts of:

• Essential amino acids
• Iron
• Selenium
• Zinc
• Copper
• Phosphorus
• Omega-3 fatty acids

• Vitamin B12 content: 24.5 mcg (1021% of DV)
• Serving size: 3 ounces, cooked

Oysters can be cooked in different ways using different recipes and can be part of any healthy meal. They are a rich source of omega-3 fatty acids, electrolytes and several minerals.

The oyster also has a remarkably high zinc content. A serving of oysters contains more zinc than a serving of any other food. It contains more than eight times the zinc found in beef.

• Vitamin B12 content: 20.4 mcg (850% of DV)
• Serving size: 3 ounces, cooked

Similar to clams, mussels are molluscs and are rich in nutrients. They are an excellent source of:

• Lean protein
• Sodium
• Potassium
• Selenium
• Vitamin C
• Folate

Research suggests that mussels also contain unique compounds that may provide medicinal benefits such as wound healing, as well as antimicrobial and anticancer effects.

• Vitamin B12 content: 9.78 mcg (408% ​​of DV)
• Serving size: 3 ounces, cooked

Crab is a nutritious seafood widely used in global cuisines. In addition to its vitamin B12 content, it also contains:

• Protein
• Sodium
• Phosphorus
• Potassium
• Magnesium
• Vitamin C
• Calcium

You can prepare your crab using a variety of methods, including steaming, broiling, boiling, broiling, or baking. You can also add it to dishes like pastas, stews, rice and salads.

• Vitamin B12 content: 3.8-7.59 mcg (158-316% of DV)
• Serving size: 3 ounces

You can get a substantial amount of vitamin B12 by eating oily fish, especially sardines. Sardines contain 7.59 mcg, or 316% of the DV of B12. Other fish also contain considerable amounts of this vitamin, with a 3-ounce cooked serving of trout providing approximately 5.36 mcg (223% of the DV) and 3 ounces of cooked salmon providing 3.8 mcg (158% of the DV).

The American Heart Association recommends eating fatty fish like sardines, salmon and trout at least twice a week because they are rich in omega-3 fatty acids. Omega-3 fatty acids are beneficial for the heart and are associated with a lower risk of cardiovascular disease.

Vitamin B12 is abundant in many animal foods, including animal liver, beef (about 1.6 mcg in 3 oz of grilled top sirloin, 66% of the DV), and milk (about 1.5 mcg in 1 cup of low-fat milk, 62% of the DV). Add a variety to your diet.

If you are vegan or vegetarian, you can increase your intake of this vitamin by consuming fortified cereals or supplements.

Talk to a healthcare professional about how much vitamin B12 you need. For example, people who are pregnant or breastfeeding usually need more. You can also ask your doctor to have your vitamin B12 levels tested if you are taking medications that may affect its levels or if you have a health problem that may increase your risk of developing vitamin B12 deficiency.