Dairy Foods High in Vitamin B12: Top 30 per 100 g & per Serving
Per 100 g, the dairy foods highest in vitamin B12 are Egg (duck, whole, fresh, raw) (5.4 µg, 225% DV), Egg (goose, whole, fresh, raw) (5.1 µg, 213% DV) and Mozzarella cheese (whole milk) (2.3 µg, 95% DV). Per typical serving, Egg (goose, whole, fresh, raw) gives the most: 1 egg (144 g) has 7.3 µg (306% DV). 22 of the 39 dairy foods ranked are a good source (10% DV or more) in a typical serving; 14 reach 20% DV, the FDA bar for “high in”.
Highest in vitamin B12 per 100 g
30 of 39 ranked dairy foods, most vitamin B12 first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Egg (duck, whole, fresh, raw) | 5.4 µg225% DV | 1 egg70 g | 3.8 µg158% DV | 5.8 µg |
| 2 | Egg (goose, whole, fresh, raw) | 5.1 µg213% DV | 1 egg144 g | 7.3 µg306% DV | 5.5 µg |
| 3 | Mozzarella cheese (whole milk) | 2.3 µg95% DV | 6 slices170 g | 3.9 µg161% DV | 1.5 µg |
| 4 | Egg yolk (raw) | 2 µg81% DV | 1 large17 g | 0.33 µg14% DV | 1.2 µg |
| 5 | Egg (yolk, raw, frozen, salted, pasteurized) | 1.6 µg67% DV | 1 oz28 g | 0.46 µg19% DV | 1.2 µg |
| 6 | Edam cheese | 1.5 µg64% DV | 1 oz28 g | 0.44 µg18% DV | 0.86 µg |
| 7 | Parmesan cheese (shredded) | 1.4 µg58% DV | 1 tbsp5 g | 0.07 µg3% DV | 0.67 µg |
| 8 | Blue cheese | 1.2 µg51% DV | 1 cubic inch17 g | 0.21 µg9% DV | 0.69 µg |
| 9 | Hard-boiled egg | 1.1 µg46% DV | 1 large50 g | 0.56 µg23% DV | 1.4 µg |
| 10 | Cheddar cheese | 1.1 µg46% DV | 1 cubic inch17 g | 0.19 µg8% DV | 0.55 µg |
| 10 | Parmesan cheese topping (fat free) | 1.1 µg46% DV | 1 tablespoon5 g | 0.06 µg2% DV | 0.59 µg |
| 12 | Fried egg | 0.97 µg40% DV | 1 large46 g | 0.45 µg19% DV | 0.99 µg |
| 13 | Egg (whole, raw) | 0.89 µg37% DV | 1 medium44 g | 0.39 µg16% DV | 1.2 µg |
| 14 | Cheddar cheese (sharp, sliced) | 0.88 µg37% DV | 1 slice19 g | 0.17 µg7% DV | 0.43 µg |
| 15 | Cottage cheese (lowfat, 1% milkfat) | 0.63 µg26% DV | 1 cup226 g | 1.4 µg59% DV | 1.8 µg |
| 16 | Plain yogurt (low fat) | 0.56 µg23% DV | 1 cup245 g | 1.4 µg57% DV | 1.8 µg |
| 17 | Reduced fat milk (fluid, 2% milkfat, without added vitamin A and vitamin D) | 0.53 µg22% DV | 1 cup246 g | 1.3 µg54% DV | 2.1 µg |
| 18 | Milk shakes (thick vanilla) | 0.52 µg22% DV | 1 fl oz28 g | 0.15 µg6% DV | 0.93 µg |
| 18 | Greek yogurt (plain, lowfat) | 0.52 µg22% DV | 1 container200 g | 1 µg43% DV | 1.4 µg |
| 20 | Nonfat milk (fluid, without added vitamin A and vitamin D) | 0.5 µg21% DV | 1 cup245 g | 1.2 µg51% DV | 2.9 µg |
| 21 | Ice cream bar (covered with chocolate and nuts) | 0.49 µg20% DV | 100 g | 0.49 µg20% DV | 0.32 µg |
| 22 | Whole milk (3.25% milkfat, without added vitamin A and vitamin D) | 0.45 µg19% DV | 1 cup244 g | 1.1 µg46% DV | 1.5 µg |
| 23 | Milk shakes (thick chocolate) | 0.32 µg13% DV | 1 fl oz28 g | 0.09 µg4% DV | 0.54 µg |
| 24 | Sour cream (reduced fat, cultured) | 0.3 µg13% DV | 1 cup242 g | 0.73 µg30% DV | 0.44 µg |
| 24 | Sour cream (reduced fat) | 0.3 µg13% DV | 1 cup230 g | 0.69 µg29% DV | 0.33 µg |
| 26 | Ricotta cheese (part skim milk) | 0.29 µg12% DV | 1 oz28 g | 0.08 µg3% DV | 0.42 µg |
| 26 | Whipped cream (cream topping, pressurized) | 0.29 µg12% DV | 1 cup60 g | 0.17 µg7% DV | 0.23 µg |
| 28 | Sour cream (cultured) | 0.21 µg9% DV | 1 cup230 g | 0.48 µg20% DV | 0.21 µg |
| 29 | Cream (fluid, light whipping) | 0.2 µg8% DV | 1 cup120 g | 0.24 µg10% DV | 0.14 µg |
| 30 | Cream (fluid, half and half) | 0.19 µg8% DV | 1 cup242 g | 0.46 µg19% DV | 0.29 µg |
Most vitamin B12 per typical serving
The same dairy foods ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Egg (goose, whole, fresh, raw) | 5.1 µg213% DV | 1 egg144 g | 7.3 µg306% DV | 5.5 µg |
| 2 | Mozzarella cheese (whole milk) | 2.3 µg95% DV | 6 slices170 g | 3.9 µg161% DV | 1.5 µg |
| 3 | Egg (duck, whole, fresh, raw) | 5.4 µg225% DV | 1 egg70 g | 3.8 µg158% DV | 5.8 µg |
| 4 | Cottage cheese (lowfat, 1% milkfat) | 0.63 µg26% DV | 1 cup226 g | 1.4 µg59% DV | 1.8 µg |
| 5 | Plain yogurt (low fat) | 0.56 µg23% DV | 1 cup245 g | 1.4 µg57% DV | 1.8 µg |
| 6 | Reduced fat milk (fluid, 2% milkfat, without added vitamin A and vitamin D) | 0.53 µg22% DV | 1 cup246 g | 1.3 µg54% DV | 2.1 µg |
| 7 | Nonfat milk (fluid, without added vitamin A and vitamin D) | 0.5 µg21% DV | 1 cup245 g | 1.2 µg51% DV | 2.9 µg |
| 8 | Whole milk (3.25% milkfat, without added vitamin A and vitamin D) | 0.45 µg19% DV | 1 cup244 g | 1.1 µg46% DV | 1.5 µg |
| 9 | Greek yogurt (plain, lowfat) | 0.52 µg22% DV | 1 container200 g | 1 µg43% DV | 1.4 µg |
| 10 | Sour cream (reduced fat, cultured) | 0.3 µg13% DV | 1 cup242 g | 0.73 µg30% DV | 0.44 µg |
| 11 | Sour cream (reduced fat) | 0.3 µg13% DV | 1 cup230 g | 0.69 µg29% DV | 0.33 µg |
| 12 | Hard-boiled egg | 1.1 µg46% DV | 1 large50 g | 0.56 µg23% DV | 1.4 µg |
| 13 | Ice cream bar (covered with chocolate and nuts) | 0.49 µg20% DV | 100 g | 0.49 µg20% DV | 0.32 µg |
| 14 | Sour cream (cultured) | 0.21 µg9% DV | 1 cup230 g | 0.48 µg20% DV | 0.21 µg |
| 15 | Cream (fluid, half and half) | 0.19 µg8% DV | 1 cup242 g | 0.46 µg19% DV | 0.29 µg |
Most vitamin B12 per 200 kcal
Nutrient density: vitamin B12 for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Egg (duck, whole, fresh, raw) | 5.4 µg225% DV | 1 egg70 g | 3.8 µg158% DV | 5.8 µg |
| 2 | Egg (goose, whole, fresh, raw) | 5.1 µg213% DV | 1 egg144 g | 7.3 µg306% DV | 5.5 µg |
| 3 | Nonfat milk (fluid, without added vitamin A and vitamin D) | 0.5 µg21% DV | 1 cup245 g | 1.2 µg51% DV | 2.9 µg |
| 4 | Reduced fat milk (fluid, 2% milkfat, without added vitamin A and vitamin D) | 0.53 µg22% DV | 1 cup246 g | 1.3 µg54% DV | 2.1 µg |
| 5 | Plain yogurt (low fat) | 0.56 µg23% DV | 1 cup245 g | 1.4 µg57% DV | 1.8 µg |
| 6 | Cottage cheese (lowfat, 1% milkfat) | 0.63 µg26% DV | 1 cup226 g | 1.4 µg59% DV | 1.8 µg |
| 7 | Mozzarella cheese (whole milk) | 2.3 µg95% DV | 6 slices170 g | 3.9 µg161% DV | 1.5 µg |
| 8 | Whole milk (3.25% milkfat, without added vitamin A and vitamin D) | 0.45 µg19% DV | 1 cup244 g | 1.1 µg46% DV | 1.5 µg |
| 9 | Hard-boiled egg | 1.1 µg46% DV | 1 large50 g | 0.56 µg23% DV | 1.4 µg |
| 10 | Greek yogurt (plain, lowfat) | 0.52 µg22% DV | 1 container200 g | 1 µg43% DV | 1.4 µg |
| 11 | Egg (whole, raw) | 0.89 µg37% DV | 1 medium44 g | 0.39 µg16% DV | 1.2 µg |
| 12 | Egg yolk (raw) | 2 µg81% DV | 1 large17 g | 0.33 µg14% DV | 1.2 µg |
| 13 | Egg (yolk, raw, frozen, salted, pasteurized) | 1.6 µg67% DV | 1 oz28 g | 0.46 µg19% DV | 1.2 µg |
| 14 | Fried egg | 0.97 µg40% DV | 1 large46 g | 0.45 µg19% DV | 0.99 µg |
| 15 | Milk shakes (thick vanilla) | 0.52 µg22% DV | 1 fl oz28 g | 0.15 µg6% DV | 0.93 µg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with vitamin B12, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Milk (buttermilk, dried) | 3.8 µg159% DV | 1 cup120 g | 4.6 µg191% DV | 2 µg |
| Milk (dry, whole, without added vitamin D) | 3.3 µg135% DV | 1 cup128 g | 4.2 µg173% DV | 1.3 µg |
Which foods are ranked
- The 39 dairy foods on CalorieExplorer with a reported vitamin B12 value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 µg are ranked (39 dairy foods); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for vitamin B12, 2.4 µg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.