Good Dietary Sources

Food

Serving size

ig

Calf liver

100g

60

Mussels

100 g

8

Salmon

100 g

3

Beef, filet

100 g

2

Egg

1, average size

1

Hard cheese

30g

0.6

Milk

1 large glass

0.4

Plant foods, unless they are enriched with the vitamin, contain no vitamin B12. Although our intestinal bacteria synthesize small amounts of vitamin B12-like compounds, these do not contribute to nutritional needs. Therefore, the only significant dietary sources are animal products: meat, seafood, eggs, and milk products.5 Vitamin B12 is sensitive to heat and substantial amounts can be lost during food preparation; for example, milk boiled for 2 minutes loses 30% of its vitamin B12.

* excluding pregnant or lactating women

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