Vitamin B12

Vitamin B12 is the generic descriptor for all corrinoids (compounds containing the cobalt-centered corrin nucleus) exhibiting the biological activity of cyanocobalamin.

Ranking per

Position		Vitamin B12, µg
1	Common octopus cooked, moist heat	36
2	Eastern oyster wild, cooked, moist heat	17.5
3	Atlantic herring cooked, dry heat	13.14
4	Rabbit domesticated, composite of cuts, cooked, stewed	6.51
5	Coho salmon wild, cooked, dry heat	5
6	Pink salmon cooked, dry heat	4.73
7	Rainbow trout farmed, cooked, dry heat	4.11
8	Deer shoulder clod, separable lean only, cooked, braised	3.06
8	Swiss cheese	3.06
10	Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked	2.86
11	Atlantic salmon farmed, cooked, dry heat	2.8
12	Channel catfish farmed, cooked, dry heat	2.78
13	Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised	2.73
14	Yellowfin tuna fresh, cooked, dry heat	2.35
15	Mozzarella cheese whole milk	2.28
16	Scallop (bay and sea), cooked, steamed	2.15
17	Haddock cooked, dry heat	2.13
18	Atlantic ocean perch cooked, dry heat	1.72
19	Feta cheese	1.69
20	Brie cheese	1.65
20	Veal composite of trimmed retail cuts, separable lean only, cooked	1.65
22	Gruyere cheese	1.6
23	Edam cheese	1.54
23	Gouda cheese	1.54
25	Carp cooked, dry heat	1.47
26	Northern lobster cooked, moist heat	1.43
27	Camembert cheese	1.3
28	Atlantic and Pacific halibut cooked, dry heat	1.27
29	Blue cheese	1.22
30	Parmesan cheese hard	1.2
31	Whole egg cooked, hard-boiled	1.11
32	Cheddar cheese	1.1
33	Atlantic cod cooked, dry heat	1.05
34	Turkey whole, meat only, cooked, roasted	0.94
35	Milk chocolate	0.75
36	Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	0.68
37	White chocolate	0.56
38	Cottage cheese 2% milkfat	0.47
39	Milk whole, 3.25% milkfat	0.45
40	Duck domesticated, meat only, cooked, roasted	0.4
41	Ricotta cheese whole milk	0.34
42	Dulce de Leche	0.31
43	Dark chocolate 70-85% cacao solids	0.28
44	Chicken broilers or fryers, meat only, stewed	0.22
44	Cream cheese	0.22
44	Goat cheese semisoft type	0.22
47	Butter without salt	0.17
48	Almonds	0
48	Apples raw, with skin	0
48	Apricots raw	0
48	Arugula raw	0
48	Asparagus cooked, boiled, drained	0
48	Avocados raw, all commercial varieties	0
48	Bananas raw	0
48	Basil fresh	0
48	Beet greens raw	0
48	Beets cooked, boiled, drained	0
48	Black beans mature seeds, cooked, boiled, without salt	0
48	Blackberries raw	0
48	Blueberries raw	0
48	Brazilnuts dried, unblanched	0
48	Broccoli cooked, boiled, drained, without salt	0
48	Brown rice long-grain, cooked	0
48	Brussels sprout cooked, boiled, drained, without salt	0
48	Buckwheat groats roasted, cooked	0
48	Bulgur cooked	0
48	Cabbage raw	0
48	Carambola (starfruit) raw	0
48	Carrot raw	0
48	Cashew nuts dry roasted, without salt added	0
48	Cauliflower cooked, boiled, drained, without salt	0
48	Cherries sweet, raw	0
48	Chickpeas mature seeds, cooked, boiled, without salt	0
48	Coriander leaves raw	0
48	Couscous cooked	0
48	Cranberries raw	0
48	Cucumber with peel, raw	0
48	Currants red and white, raw	0
48	Dill weed fresh	0
48	Eggplant cooked, boiled, drained, without salt	0
48	English walnuts	0
48	Garden cress raw	0
48	Garlic raw	0
48	Grapefruit raw, pink and red, all areas	0
48	Grapes red or green (European type, such as Thompson seedless), raw	0
48	Green onion young , tops only	0
48	Green peas raw	0
48	Green snap beans cooked, boiled, drained, without salt	0
48	Guavas common, raw	0
48	Hazelnuts or filberts	0
48	Honey	0
48	Honeydew melon raw	0
48	Iceberg lettuce raw	0
48	Kidney beans red, mature seeds, cooked, boiled, without salt	0
48	Kiwifruit green, raw	0
48	Lemons raw, without peel	0
48	Lentils mature seeds, cooked, boiled, without salt	0
48	Lima beans large, mature seeds, cooked, boiled, without salt	0
48	Limes raw	0
48	Mangos raw	0
48	Millet cooked	0
48	Mung beans mature seeds, cooked, boiled, without salt	0
48	Nectarines raw	0
48	Onion raw	0
48	Oranges raw, all commercial varieties	0
48	Papaya raw	0
48	Parsley fresh	0
48	Pasta cooked, unenriched, without added salt	0
48	Peaches yellow, raw	0
48	Pearled barley cooked	0
48	Pears raw	0
48	Pecans	0
48	Pine nuts dried	0
48	Pineapple raw, all varieties	0
48	Pinto beans mature seeds, cooked, boiled, without salt	0
48	Pistachio nuts dry roasted, without salt added	0
48	Plums raw	0
48	Pomegranates raw	0
48	Potato boiled, cooked in skin, flesh, without salt	0
48	Pumpkin seed kernels dried	0
48	Pumpkin cooked, boiled, drained, without salt	0
48	Raspberries raw	0
48	Red cabbage raw	0
48	Red leaf lettuce raw	0
48	Rice noodles cooked	0
48	Rye bread	0
48	Sesame seeds whole, dried	0
48	Shiitake mushrooms cooked, without salt	0
48	Soybeans mature seeds, cooked, boiled, without salt	0
48	Spearmint fresh	0
48	Spinach raw	0
48	Split peas mature seeds, cooked, boiled, without salt	0
48	Strawberries raw	0
48	Sunflower seed kernels dried	0
48	Sweet corn sweet, yellow, cooked, boiled, drained, without salt	0
48	Sweet pepper red, raw	0
48	Sweet potato cooked, boiled, without skin	0
48	Swiss chard raw	0
48	Tangerines raw	0
48	Tomato red, ripe, raw, year round average	0
48	Watermelon raw	0
48	Wheat bran bread	0
48	White beans mature seeds, cooked, boiled, without salt	0
48	White mushrooms cooked, boiled, drained, without salt	0
48	White rice long-grain, regular, unenriched, cooked without salt	0
48	White wheat bread	0
48	Whole-wheat bread commercially prepared	0
48	Whole-wheat pasta cooked	0
48	Wild rice cooked	0
48	Сhestnuts european, roasted	0