vitamin b12 foods
Vitamin B12 Foods: Sources for Omnivores and Vegans
Vitamin B12 food sources, fortified vegan foods and when to ask for individual advice.
Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.
Quick answer
Vitamin B12 is found naturally in animal foods such as meat, fish, eggs and dairy. People following a vegan diet usually need reliable fortified foods or a supplement, so personal guidance is useful.
Nutrition data per 100g
USDA-based values used by Nutrigate for a generic food. Preparation and branded products can differ.
- Vitamin B12
- 2.8µg
- Protein
- 22.1g
- Vitamin D
- 13.1µg
Where vitamin B12 comes from
Fish, meat, eggs, milk, yoghurt and cheese can provide vitamin B12. The amount differs by food, so variety is useful and avoids relying on a single product.
Plant foods do not naturally provide dependable vitamin B12. Some breakfast cereals, plant milks, nutritional yeast and meat alternatives are fortified, but you need to check the label.
Vegans need a reliable plan
If you eat fully vegan, do not leave vitamin B12 to chance. A supplement or reliably fortified foods are common ways to meet needs, but the right approach depends on the product and your situation.
If you are changing to a vegan diet, planning pregnancy, breastfeeding, or feeding a child, speak to a registered dietitian, pharmacist or clinician about B12 and other nutrients that need attention.
Do not self-diagnose a deficiency
Low B12 can have several symptoms and needs proper assessment. If you have ongoing tiredness, tingling, mouth soreness or memory changes, speak to a healthcare professional.
Food tracking can show patterns, but it cannot diagnose a deficiency or replace a blood test.
Questions people ask
Which vegan foods contain vitamin B12?
Look for foods that are fortified with B12, such as some plant milks, cereals, nutritional yeast and meat alternatives. Check every label because brands differ.
Can B12 be stored by the body?
The body can store B12, but that does not make a reliable long-term source unnecessary. Get individual clinical advice if you think your intake is low.
Sources and notes
This guide is for general nutrition information. It does not diagnose a deficiency, treat a condition or replace personal medical advice.
- NHS: Vitamins and minerals
Nutrient roles, food sources and recommended amounts
- USDA FoodData Central
Food composition data and food search