17 Fit Food calories Food rankings
Foods high in vitamin B12 per 100 g and per portion
219 foods on 17 Fit meet the EU criterion “source of vitamin B12”. The most per 100 g: beef liver (braised), calf’s liver and octopus (cooked).
Vitamin B12 occurs naturally only in foods of animal origin: beef liver leads by far, followed by octopus, chicken livers, shellfish and oily fish, then meat, eggs and dairy. Plant foods contain practically none unless it is added, and fortified products aren’t ranked here. The EU reference intake is small, 2.5 µg a day for an adult, so many everyday foods reach it in a single portion, as the column per portion shows.
The top 10 per 100 g
- 1 Beef liver · Braised 70.6 µg 2823% · high
- 2 Calf’s liver 65.6 µg 2624% · high
- 3 Octopus · Cooked 36 µg 1440% · high
- 4 Pork liver 26 µg 1040% · high
- 5 Chicken livers · Pan-fried 21.1 µg 845% · high
- 6 Mackerel · Baked 19 µg 760% · high
- 7 Herring · Kippers 18.7 µg 748% · high
- 8 Mussels · Cooked 17.6 µg 704% · high
- 9 Oysters 16.2 µg 648% · high
- 10 Anchovies · Marinated in vinegar 15.3 µg 612% · high
The whole list
Per 100 g and per usual portion. Tap a column heading to sort.
| Food | |||||
|---|---|---|---|---|---|
| 1 | Beef liver · BraisedTypical serving · 100 g | 70.6 µg | 2823% | 70.6 µg | 191 |
| 2 | Calf’s liverTypical serving · 100 g | 65.6 µg | 2624% | 65.6 µg | 86 |
| 3 | Octopus · CookedTypical serving · 100 g | 36 µg | 1440% | 36 µg | 156 |
| 4 | Pork liverTypical serving · 150 g | 26 µg | 1040% | 39 µg | 134 |
| 5 | Chicken livers · Pan-friedTypical serving · 100 g | 21.1 µg | 845% | 21.1 µg | 172 |
| 6 | Mackerel · BakedTypical serving · 150 g | 19 µg | 760% | 28.5 µg | 262 |
| 7 | Herring · KippersTypical serving · 80 g | 18.7 µg | 748% | 15 µg | 217 |
| 8 | Mussels · CookedTypical serving · 150 g | 17.6 µg | 704% | 26.4 µg | 108 |
| 9 | Oysters1 piece ≈ 15 g | 16.2 µg | 648% | 2.4 µg | 59 |
| 10 | Anchovies · Marinated in vinegarTypical serving · 50 g | 15.3 µg | 612% | 7.7 µg | 136 |
| 11 | Sardines · In olive oilTypical serving · 100 g | 13.7 µg | 548% | 13.7 µg | 202 |
| 12 | Crab · CannedTypical serving · 60 g | 13.5 µg | 540% | 8.1 µg | 111 |
| 13 | LiverwurstTypical serving · 30 g | 13.5 µg | 538% | 4 µg | 326 |
| 14 | ClamsTypical serving · 100 g | 11.3 µg | 451% | 11.3 µg | 86 |
| 15 | SpratsTypical serving · 100 g | 10.4 µg | 416% | 10.4 µg | 186 |
| 16 | Salmon roe1 tbsp ≈ 15 g | 10 µg | 400% | 1.5 µg | 143 |
| 17 | King crabTypical serving · 100 g | 9 µg | 360% | 9 µg | 84 |
| 18 | Beef heartTypical serving · 150 g | 8.6 µg | 342% | 12.8 µg | 112 |
| 19 | ScallopsTypical serving · 100 g | 8.4 µg | 336% | 8.4 µg | 110 |
| 20 | Chicken liver pâté1 tbsp ≈ 15 g | 8.1 µg | 323% | 1.2 µg | 269 |
| 21 | Chicken heartsTypical serving · 150 g | 7.3 µg | 292% | 10.9 µg | 153 |
| 22 | RabbitTypical serving · 150 g | 7.2 µg | 286% | 10.7 µg | 136 |
| 23 | VenisonTypical serving · 150 g | 6.3 µg | 252% | 9.5 µg | 120 |
| 24 | Salt codTypical serving · 50 g | 5.4 µg | 217% | 2.7 µg | 206 |
| 25 | Duck eggs1 piece ≈ 70 g | 5.4 µg | 216% | 3.8 µg | 185 |
| 26 | Squid · BoiledTypical serving · 100 g | 5.3 µg | 212% | 5.3 µg | 98 |
| 27 | Pink salmon · CannedTypical serving · 100 g | 5 µg | 198% | 5 µg | 138 |
| 28 | Sockeye salmonTypical serving · 150 g | 4.7 µg | 188% | 7 µg | 131 |
| 29 | Yellowtail (hamachi)Typical serving · 100 g | 4.6 µg | 184% | 4.6 µg | 217 |
| 30 | TroutTypical serving · 150 g | 4.3 µg | 172% | 6.5 µg | 141 |
| 31 | Duck confitTypical serving · 150 g | 4.2 µg | 170% | 6.4 µg | 195 |
| 32 | Beef tenderloinTypical serving · 150 g | 3.9 µg | 156% | 5.8 µg | 121 |
| 33 | Beef tongueTypical serving · 100 g | 3.8 µg | 152% | 3.8 µg | 224 |
| 34 | SnapperTypical serving · 150 g | 3.5 µg | 140% | 5.3 µg | 121 |
| 35 | Salmon · GrilledTypical serving · 150 g | 3.4 µg | 136% | 5.1 µg | 223 |
| 36 | Smoked salmonTypical serving · 50 g | 3.4 µg | 134% | 1.7 µg | 178 |
| 37 | Ground beef (mince) · 20% fat, cookedTypical serving · 120 g | 3.3 µg | 132% | 4 µg | 265 |
| 38 | Duck breastTypical serving · 150 g | 3.3 µg | 132% | 5 µg | 222 |
| 39 | Sea breamTypical serving · 150 g | 3.2 µg | 126% | 4.7 µg | 129 |
| 40 | Swiss cheese1 slice ≈ 20 g | 3.1 µg | 122% | 0.61 µg | 393 |
| 41 | Gravlax1 slice ≈ 15 g | 3 µg | 121% | 0.46 µg | 212 |
| 42 | Corned beef1 slice ≈ 30 g | 3 µg | 120% | 0.9 µg | 142 |
| 43 | EelTypical serving · 100 g | 3 µg | 120% | 3 µg | 184 |
| 44 | PheasantTypical serving · 150 g | 3 µg | 120% | 4.5 µg | 220 |
| 45 | TunaTypical serving · 100 g | 3 µg | 120% | 3 µg | 116 |
| 46 | CatfishTypical serving · 150 g | 2.9 µg | 115% | 4.3 µg | 119 |
| 47 | Salami · Pure pork1 slice ≈ 10 g | 2.8 µg | 112% | 0.28 µg | 400 |
| 48 | Lamb · Roast shoulderTypical serving · 150 g | 2.7 µg | 109% | 4.1 µg | 252 |
| 49 | Steak · GrilledTypical serving · 200 g | 2.7 µg | 108% | 5.4 µg | 128 |
| 50 | Taramasalata1 tbsp ≈ 15 g | 2.7 µg | 108% | 0.41 µg | 534 |
| 51 | PaneerTypical serving · 50 g | 2.6 µg | 105% | 1.3 µg | 328 |
| 52 | Beef short ribsTypical serving · 200 g | 2.6 µg | 103% | 5.1 µg | 269 |
| 53 | Prime ribTypical serving · 200 g | 2.5 µg | 102% | 5.1 µg | 365 |
| 54 | Turbot · BakedTypical serving · 150 g | 2.5 µg | 102% | 3.8 µg | 118 |
| 55 | Beef brisketTypical serving · 150 g | 2.4 µg | 97% | 3.6 µg | 157 |
| 56 | Ground lambTypical serving · 150 g | 2.3 µg | 92% | 3.5 µg | 282 |
| 57 | Pike · BakedTypical serving · 150 g | 2.3 µg | 92% | 3.5 µg | 113 |
| 58 | Cotija cheeseTypical serving · 20 g | 2.3 µg | 90% | 0.45 µg | 366 |
| 59 | Crawfish · BoiledTypical serving · 100 g | 2.3 µg | 90% | 2.3 µg | 82 |
| 60 | BeefTypical serving · 150 g | 2.2 µg | 90% | 3.4 µg | 170 |
High per 100 g but eaten only a few grams at a time, so not ranked: seaweed snacks, lumpfish roe.
Fortified foods aren’t ranked, since their figures are the manufacturer’s: whey protein, cornflakes, sweetened cereal, yeast extract.
The leaders of each category
In each category, up to three foods with the most per 100 g that meet the EU’s “source of” criterion.
-
Grains, legumes and flour
- Oats · Porridge with milk 0.53 µg 21%
-
Bread and pastries
- Pandoro 1.4 µg 57%
- Rosca de Reyes 1.3 µg 53%
- Jamaican beef patty 1.2 µg 48%
-
Meat and poultry
- Beef liver · Braised 70.6 µg 2823%
- Calf’s liver 65.6 µg 2624%
- Pork liver 26 µg 1040%
-
Fish and seafood
- Octopus · Cooked 36 µg 1440%
- Mackerel · Baked 19 µg 760%
- Herring · Kippers 18.7 µg 748%
-
Dairy and eggs
- Duck eggs 5.4 µg 216%
- Swiss cheese 3.1 µg 122%
- Paneer 2.6 µg 105%
-
Oils, sauces and condiments
- Salad cream 0.5 µg 20%
-
Sweets and desserts
- Custard 1 µg 40%
- Tres leches cake 0.938 µg 38%
- Gajar halwa 0.9 µg 36%
-
Drinks
- Matcha latte 0.51 µg 20%
- Golden milk 0.493 µg 20%
- Eggnog 0.45 µg 18%
-
Dishes
- Pasta with sauce · Spaghetti alle vongole 7.9 µg 316%
- Crab cakes 5.9 µg 238%
- Takoyaki 4.4 µg 177%
-
Snacks, spices and more
- Fish sauce 0.48 µg 19%
- Tzatziki 0.42 µg 17%
- Oyster sauce 0.41 µg 16%
How the list is made
Values per 100 g of the edible part, from the 17 Fit catalog; a family of foods (fresh, dried, cooked) is ranked by its richest form, named in the row. The percentage is of the EU reference intake for an adult, 2.5 µg a day (Regulation (EU) 1169/2011). “Source of” means at least 15% of it per 100 g and “high in” at least 30%; for drinks, half of that per 100 ml (Regulation (EC) 1924/2006).
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