Grilled sardines

Vitamin B12

Pawel Malczewski
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Recommendations for Vitamin B12 (mg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months0.4 (AI)-0.4 (AI)-
Infants 6-12 months 0.5 (AI)-0.5 (AI)-
Children 1-3 years 0.9-0.9-
Children4-8 years 1.2-1.2-
Children 9-13 years 1.8-1.8-
Adolescents 14-18 years 2.4-2.4-
Adults 19-50 years 2.4-2.4-
Adults 51-70 years 2.4**-2.4**-
Adults > 70 years 2.4**-2.4**-
Pregnancy 14-18 years--2.6-
Pregnancy 19-50 years--2.6-
Breast-feeding 14-18 years--2.8-
Breast-feeding 19-50 years--2.8-
For Table Legend & Data Sources Information click here.

Best food sources of Vitamin B12

FoodServing Amount of Vitamin B12 (mcg)% of RDA
for men
Rating % of RDA
for women
Rating
Clam, cooked3 oz (85g)84.13502.7Excellent3502.7Excellent
Beef liver, cooked3 oz (85g)602500.4Excellent2500.4Excellent
Octopus, cooked3 oz (85g)30.61275Excellent1275Excellent
Oysters3 oysters (140g)22.4933.3Excellent933.3Excellent
Mussel, cooked3 oz (85g)20.4850Excellent850Excellent
Mackerel, cooked3 oz (85g)16.2672.9Excellent672.9Excellent
Herring, cooked3 oz (85g)11.1464Excellent464Excellent
Tuna, cooked3 oz (85g)9.3386Excellent386Excellent
Crab, cooked3 oz (85g)6.2258.5Excellent258.5Excellent
Rabbit, cooked3 oz (85g)5.5230.2Excellent230.2Excellent
Cuttlefish, cooked3 oz (85g)4.6191.3Excellent191.3Excellent
Trout, cooked3 oz (85g)4.3177.1Excellent177.1Excellent
Pollock, cooked3 oz (85g)3.1131Excellent131Excellent
Snapper, cooked3 oz (85g)3124Excellent124Excellent
Crayfish, cooked3 oz (85g)2.6109.8Excellent109.8Excellent
Lobster, cooked3 oz (85g)2.6109.8Excellent109.8Excellent
Lamb lean, cooked3 oz (85g)2.5106.3Excellent106.3Excellent
Eel, cooked3 oz (85g)2.5102.7Excellent102.7Excellent
Salmon, cooked3 oz (85g)2.499.2Excellent99.2Excellent
Flounder, cooked3 oz (85g)2.188.5Excellent88.5Excellent
Pike, cooked3 oz (85g)281.5Excellent81.5Excellent
Swordfish, cooked3 oz (85g)1.770.8Excellent70.8Excellent
Beef, lean3 oz (85g)1.460.2Excellent60.2Excellent
Shrimp, cooked3 oz (85g)1.353.1Excellent53.1Excellent
Carp, cooked3 oz (85g)1.353.1Excellent53.1Excellent
Egg large2 large (100g)1.250Excellent50Excellent
Haddock, cooked3 oz (85g)1.249.6Excellent49.6Excellent
Halibut, cooked3 oz (85g)1.249.6Excellent49.6Excellent
Scallops, cooked3 oz (85g)1.146Excellent46Excellent
Veal lean, cooked3 oz (85g)1.146Excellent46Excellent
Milk, cow's1 cup (244g)1.145.8Excellent45.8Excellent
Perch, cooked3 oz (85g)142.5Excellent42.5Excellent
Cod, cooked3 oz (85g)0.939Excellent39Excellent
Yogurt low fat1/2 cup (120g)0.728.6Excellent28.6Excellent
Grouper, cooked3 oz (85g)0.624.8Excellent24.8Excellent
Abalone, cooked3 oz (85g)0.624.8Excellent24.8Excellent
Goose, cooked3 oz (85g)0.417.7Good17.7Good
Pork lean, cooked3 oz (85g)0.417.7Good17.7Good
Cheese ricotta, low fat1/2 cup (124g)0.416.7Good16.7Good
Cheese ricotta1/2 cup (124g)0.416.7Good16.7Good
Cheese2 oz (56g)0.416.7Good16.7Good
Duck, cooked3 oz (85g)0.314.2Good14.2Good
Quail, cooked3 oz (85g)0.314.2Good14.2Good
Turkey, cooked3 oz (85g)0.312.6Good12.6Good
Chicken breast filet, cooked3 oz (85g)0.310.6Good10.6Good
Heavy cream1 oz (28g)0.14.2-4.2-
Mushrooms, crimini, raw1/2 cup (43,5g)0.12.1-2.1-
For Table Legend & Data Sources Information click here.

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