Food Sources of Vitamin B12

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Food Sources of Vitamin B12 Information About Vitamin B12 You need vitamin B12 to form DNA, make healthy blood cells and keep nerves working properly. Low levels of vitamin B12 can cause pernicious anemia. Vegetarians who eat no animal products and the elderly who absorb less vitamin B12 are most at risk. Vitamin B12 is found only in animal foods and fortified foods. People who avoid all animal products should look for meat alternatives, such as soy products fortified with vitamin B12. Ten to thirty percent of older people may not absorb vitamin B12 well. Health Canada advises adults over 50 years to consume foods fortified with vitamin B12 or a supplement containing vitamin B12. How Much Vitamin B12 Should I Aim For? Age in years Aim for an intake of micrograms (mcg)/day Stay below Men and Women 19 and older Pregnant Women 19 and older Breastfeeding Women 19 and older 2.4 An upper limit for vitamin B12 has not been established. 2.6 2.8 PAGE 1

Vitamin B12 Content of Some Common Foods The best sources of vitamin B12 include: eggs, milk, cheese, milk products, meat, fish, shellfish and poultry. Some soy and rice beverages as well as soy-based meat substitutes are fortified with vitamin B12. To see if a product contains vitamin B12 check the Nutrition Facts on the food label. The following table shows you which foods are sources of vitamin B12. Food Serving size Vitamin B12 (mcg) Vegetables and Fruit Grain Products This food group contains very little of this nutrient. This food group contains very little of this nutrient. Milk and Alternatives Milk 3.3% homo, 2%, 1% 250 ml (1 cup) 1.2-1.4 Skim 250 ml (1 cup) 1.3 Buttermilk 250 ml (1 cup) 1.0 Chocolate milk 250 ml (1 cup) 1.0 Cheese Swiss/emmental 50 g (1 ½ oz) 1.7 Cottage cheese 250 ml (1 cup) 1.5 Feta, gouda, edam, gruyere, brie, cheddar, fontina, mozzarella, provolone 50 g (1 ½ oz) 0.7-0.9 PAGE 2

Processed cheese slices, cheddar 50 g (1 ½ oz) 0.4 Yogurt Plain (regular, low fat) 175 g (¾ cup) 1.0 Fruit bottom (regular, low fat) 175 g (¾ cup) 0.8-0.9 Yogurt beverage 200 ml 0.6 Milk Alternatives Soy beverage, fortified 250 ml (1 cup) 1.0 Meat and Alternatives Organ Meat Liver (lamb, veal, beef), cooked 75 g (2 ½ oz) 52.9-64.3 Kidney, lamb, cooked 75 g (2 ½ oz) 59.2 Kidney, veal, cooked 75 g (2 ½ oz) 27.7 Giblets, turkey, cooked 75 g (2 ½ oz) 24.9 Kidney, beef, cooked 75 g (2 ½ oz) 18.7 Liver (chicken, pork), cooked 75 g (2 ½ oz) 12.6-15.9 Pate (goose liver, chicken liver) 75 g (2 ½ oz) 6.1-7.1 Poultry Turkey, duck or chicken cooked 75 g (2 ½ oz) 0.2-0.3 PAGE 3

Beef Ground, cooked 75 g (2 ½ oz) 2.4-2.7 Various cuts, cooked 75 g (2 ½ oz) 1.3-2.5 Pork Various cuts, cooked 75 g (2 ½ oz) 0.8-1.1 Ground, cooked 75 g (2 ½ oz) 0.8-0.9 Ham, cooked 75 g (2 ½ oz) 0.7 Bacon, strips, cooked 3 slices (24 g) 0.3-0.4 Miscellaneous Caribou/reindeer, cooked 75 g (2 ½ oz) 5.0 Salami (beef, pork) 75 g (2 ½ oz) or 3 slices 1.1-2.1 Sausage (pepperoni, chorizo, Polish, Italian, frankfurter) 75 g (2 ½ oz) 0.9-1.5 Deli meat (pastrami, mortadella, bologna) 75 g (2 ½ oz) or 3 slices 1.1-1.3 Wiener/hot dog 1 wiener (45 g) 1.24 Fish and Seafood Clams, cooked 75 g (2 ½ oz) 74.2 PAGE 4

Oysters, cooked 75 g (2 ½ oz) 18.2-26.3 Mussels, cooked 75 g (2 ½ oz) 18.0 Mackerel (King, Atlantic), cooked 75 g (2 ½ oz) 13.5-14.3 Herring, Atlantic, kippered 75 g (2 ½ oz) 14.0 Herring, cooked 75 g (2 ½ oz) 7.2-9.9 Tuna, bluefin, raw or cooked 75 g (2 ½ oz) 8.2-9.3 Roe, raw 75 g (2 ½ oz) 9.0 Crab, Alaska King, cooked 75 g (2 ½ oz) 8.6 Sardines, canned in oil or tomato sauce 75 g (2 ½ oz) 6.8 Caviar (black, red) 75 g (2 ½ oz) 6.0 Trout, cooked 75 g (2 ½ oz) 3.7-5.6 Salmon, red/sockeye, raw or cooked Salmon, pink/humpback, with bones, canned 75 g (2 ½ oz) 4.4 75 g (2 ½ oz) 3.7 Salmon, Atlantic, wild, cooked 75 g (2 ½ oz) 2.3 Tuna, light, canned in water 75 g (2 ½ oz) 2.2 Meat Alternatives Meatless (chicken, fish sticks wiener/frankfurter, meatballs), cooked 75 g (2 ½ oz) 1.0-3.8 Meatless luncheon slice 75 g (2 ½ oz) 3.0 PAGE 5

Soy burger 75 g (2 ½ oz) 1.8 Egg, cooked 2 large 1.5-1.6 Other Almond, oat or rice beverage, fortified 250 ml (1 cup) 1.0 Red Star T6635 Yeast (Vegetarian Support Formula) 2 grams (1 tsp powder or 2 tsp flaked) 1.0 Source: "Canadian Nutrient File 2010",. www.hc-sc.gc.ca/fnan/nutrition/fiche-nutri-data/index-eng.php [Accessed March 22, 2012] Notes Distributed by: PAGE 6

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