Vegetarian Vitamin B-12 Food Sources

Vitamin B-12 is mostly available only in animal foods: meat, fish, poultry, eggs, and dairy products.  You can also get this important nutrient in some nutritional yeasts, as well as from fortified cereals and soy milk.  Vegans need to take a vitamin-B supplement daily.

Keep in mind that you have many choices when you set a goal of eating fewer animal foods and more plant foods.  There’s a whole spectrum of choices.  Use these helpful tables to learn more about foods that provide calcium, protein, vitamin D, and vitamin B-12.

Vegan Vitamin B-12 Food Sources

Food Serving Vitamin B-12 (mcg)
Almond milk, fortified with vitamin B12 1 cup 3*
Coconut milk, fortified with vitamin B12 1 cup 3*
Nutritional yeast 1 tablespoon 2
Soymilk, original, fortified with vitamin B-12 1 cup 1.2*
Vegan mayonnaise 1 tablespoon 0.24
Tempeh 100 grams 0.12
Ready-to-eat cereal, fortified with vitamin B-12 1/2–3/4 cup 0.6–6*
 

Vegetarian Vitamin B-12 Food Sources

Food Serving Vitamin B-12 (mcg)
Yogurt, plain, low-fat 8 ounces 1.37
Milk, low-fat 8 ounces 1.15
Cottage cheese, 1% 3/4 cup 1.07
Cheese, Swiss 1 ounces 0.95
Egg 1 whole, mediulm 0.39
Ice cream, vanilla 1/2 cup 0.26
 

*May vary depending on product.  
All nutritional information from USDA National Nutrient Database for Standard Reference or food manufacturer labeling
 

Vitamin B-12 RDA

Life Stage Group Vitamin B-12 (mcg)
Infants:
0 to 6 months
6 to 12 months

0.4
0.5
Children:
1 to 3 years
4 to 8 years

0.9
1.2
Males:
9 to 13 years
14 to 50 years
51+

1.8
2.4
2.4**
Females:
9 to 13 years
14 to 50 years
51+

1.8
2.4
2.4**
Pregnancy 2.6
Lactation 2.8
 

** Vitamin B-12 intake should be from supplements or fortified foods due to the age-related increase in food bound malabsorption.
RDA from United States Department of Agriculture Library; DRI Table: RDA and AI for Vitamins and Elements

Courtesy of Sharon Palmer, RD, The Plant-Powered Dietitian™

   

 

 

Vegetarian Vitamin B-12 Food Sources
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More Vegetarian Resources
Vegetarian Protein Food Sources
Vegetarian Calcium Food Sources
Vegetarian Vitamin D Food Sources

 

 

 

 

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