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20 food sources of vitamin B12 worth adding to your plate
Written byEloise Wright
Reviewed byHeeral Tomlinson
Want to know where B12 is hiding? From seafood, meat and eggs to dairy and fortified vegan-friendly picks, these are the foods that can help you get more from your diet
Summary
1Which foods have vitamin B12?
Vitamin B12 is naturally found in animal-based foods like fish, seafood, meat, eggs and dairy. Some plant-based foods are fortified with B12, too.
2Can you get enough B12 from plant-based food?
Fruit, vegetables and grains don’t naturally contain vitamin B12, so vegans usually need fortified foods and supplements to help top up intake.
3Why variety is key to increasing your B12
Different foods contain different amounts of B12, so mixing your sources can help support your intake.
Vitamin B12 might not be the loudest nutrient on the menu, but it’s quietly doing a lot behind the scenes. It helps support normal energy-yielding metabolism, red blood cell formation and the normal function of your nervous system – so yes, it’s worth knowing where to find it.1,2 Plus, according to the NHS, adults aged 19-64 need about one and a half micrograms of vitamin B12 a day – and depending on your diet, you may need to work a little harder than others to get enough of it in your day-to-day.1 Let's make all that feel a little less science textbook and a lot more supermarket basket – with 20 B12 food sources to know, from seafood stars to fortified vegan-friendly picks.
What foods contain vitamin B12?
Vitamin B12 is mainly found in animal-based foods – think fish, seafood, meat, eggs, milk and other dairy products. You can also find it added to some fortified foods, including breakfast cereals, nutritional yeast and plant-based milk alternatives.1,2 The label is your friend here. B12 levels can vary depending on the food, portion size, product and how it’s prepared, so fortified options are always worth a quick check before they land in your basket.2,4
20 foods with vitamin B12
Ready to meet the B12 line-up? Some of these foods are naturally rich in vitamin B12, while others get their B12 from fortification – but all of them can help you build a more B12-aware plate.
1. Clams
Tiny but mighty, clams are one of the richest natural sources of vitamin B12. They’re also a source of protein and minerals, making them a standout option if you eat shellfish.2,4 Try adding clams to pasta, seafood stews or brothy soups. Tinned clams can also be a handy store-cupboard option when you want a simple way to add more seafood to your week.
2. Mussels
Mussels are another B12-rich shellfish and they often bring big flavour without a big price tag. They’re also quick to cook, which makes them useful for simple weeknight meals.2,4 Serve them with wholegrain bread, pasta or vegetables for a more balanced plate. If you’re watching your salt intake, check sauces and pre-prepared options.
3. Oysters
Oysters are naturally high in vitamin B12 and minerals, although they’re usually more of an occasional treat than an everyday fridge staple, they can be a helpful source if you enjoy them.2,4 As with all shellfish, safe storage and preparation matter. If you’re pregnant or have a weakened immune system, it’s important to follow NHS food safety advice.
4. Sardines
Sardines are a convenient, affordable source of vitamin B12, available fresh or tinned. They also provide omega-3 fats, which makes them a handy choice for those who eat fish.2,4 Try sardines on wholegrain toast, in salads or stirred through pasta. Tinned sardines in spring water or olive oil can be a simple lunch staple, too.
5. Salmon
Salmon is a popular source of vitamin B12 and works well in a variety of meals, from salads to traybakes. It’s also a source of protein and omega-3 fatty acids.2,4 Fresh, frozen and tinned salmon can all contribute to your intake. For a lighter option, pair it with vegetables and a wholegrain carbohydrate like brown rice or potatoes.
6. Trout
Trout is another oily fish that contains vitamin B12. It has a slightly milder flavour than some fish, so it can be a good option if you’re trying to eat more seafood.2,4 Bake it with lemon and herbs, or flake cooked trout into salads. Smoked trout can be convenient too, but it can also be higher in salt.
7. Tuna
Tuna contains vitamin B12 and is widely available fresh, frozen or tinned. Tinned tuna is especially convenient for lunches, sandwiches and salads.2,4 Choose tuna in spring water if you want a lighter option. As tuna can contain higher levels of mercury than some other fish, it’s important to follow NHS guidance on how often certain groups should eat it, particularly during pregnancy.
8. Beef liver
Beef liver is extremely rich in vitamin B12, so even a small portion can provide a high amount. However, it’s also high in vitamin A, which means it isn’t suitable for everyone.1,2,4 The NHS advises avoiding liver during pregnancy due to its vitamin A content but if you’re unsure whether it’s right for you, speak to a healthcare professional.1
9. Beef
Beef contains vitamin B12 and can be part of a balanced diet when eaten in moderation. Leaner cuts can also help keep saturated fat lower.2,4 Try pairing beef with vegetables, beans or wholegrains to make the meal more balanced. If you’re cutting down on red meat, fish, eggs, dairy and fortified foods can help provide B12 too.
10. Lamb
Another source of vitamin B12, lamb can be included occasionally as part of a varied diet.2,4 Choose leaner cuts where possible and balance the meal with plenty of vegetables. Stews, curries and traybakes can all work well with smaller portions of lamb.
11. Chicken
Chicken contains smaller amounts of vitamin B12 than seafood or red meat, but it can still contribute to your overall intake and is a versatile source of protein.2,4 Use chicken in salads, soups, stir-fries or wraps. Choosing skinless cuts can also help reduce saturated fat.
12. Turkey
Turkey is another poultry option that provides some vitamin B12. It’s often associated with festive meals, but it can be used year-round in burgers, mince dishes and sandwiches.2,4 Turkey mince can also be a tasty swap for beef in chilli, meatballs or pasta sauces. As with all processed meats, keep an eye on salt levels in sliced or cured turkey products.
13. Eggs
Eggs are a delicious, versatile source of vitamin B12, mostly in the yolk. They’re also a convenient vegetarian-friendly option – enjoy them boiled, scrambled, poached or in an omelette with vegetables. One watchout is that eggs alone may not provide enough B12 for everyone, so it’s worth combining them with other sources across the day.
14. Milk
Cow’s milk contains vitamin B12 and can be an easy way to add some to your diet. It can be used in drinks, porridge, smoothies and sauces.2,4 Dairy can be an efficient B12 source because the body usually absorbs it well. If you don’t drink cow’s milk, look for fortified plant-based alternatives instead.2
15. Yoghurt
16. Cheese
Cheese is a source of calcium and protein and can contribute to your vitamin B12 intake, although amounts vary by type.2,4 Cheese can be high in saturated fat and salt, so it’s best enjoyed in moderate portions. Try using stronger-flavoured cheeses so you can use less while still getting plenty of taste.
17. Fortified breakfast cereals
Breakfast cereals have come a long way when it comes to being good for your body and your palette – some being fortified with vitamin B12 (which means B12 has been added during manufacturing). This can be especially useful for vegetarians and vegans.1,2 Check the nutrition label to see how much B12 a serving provides and choose lower-sugar, higher-fibre options where possible.
18. Fortified nutritional yeast
Nutritional yeast is popular in plant-based cooking because it has a savoury, slightly cheesy flavour. Some versions are fortified with vitamin B12, but not all are, so the label is important.1,2 Sprinkle it over pasta, soups, roasted vegetables or popcorn. It’s a simple way to add flavour while helping support B12 intake if you're looking for something plant-based.
19. Fortified plant-based milk alternatives
Many plant-based drinks, such as soy, oat and almond drinks, are fortified with vitamin B12. This makes them one of the most practical vegan-friendly B12 foods.1,2 Organic versions aren't always fortified, so don’t assume every plant-based drink contains B12. Just look for ‘fortified with vitamin B12’ on the front or back of the pack.
20. Fortified meat alternatives
Some vegan and vegetarian meat alternatives are fortified with vitamin B12. These can be helpful if you’re reducing or avoiding animal products.1,2 Check the label, as B12 content can vary a lot between products. It’s also worth looking at salt and saturated fat levels, especially if you eat meat alternatives regularly – just because it’s marked as veggie doesn’t necessarily mean it’s healthy.
The best vitamin B12 foods for different diets
- If you eat fish and seafood: shellfish like clams, mussels and oysters are among the richest sources of vitamin B12. Oily fish such as sardines, salmon and trout can also help you increase your intake while adding variety to your meals
- If you eat meat: beef, lamb, chicken and turkey all provide vitamin B12. Liver is especially high in B12, but it isn’t suitable for everyone and should be avoided during pregnancy because it’s high in vitamin A
- If you’re vegetarian: eggs, milk, yoghurt and cheese can all contribute to your B12 intake. Fortified breakfast cereals and fortified nutritional yeast can also help, especially if you don’t eat dairy every day
- If you’re vegan: vitamin B12 isn’t naturally found in plant foods, so vegans need fortified foods and/or vegan supplements. Fortified plant-based milks, fortified breakfast cereals, fortified nutritional yeast and some fortified meat alternatives can all play a role
Vitamin B12 FAQs
Seafood is among the richest natural sources of vitamin B12 – including clams, beef liver, mussels, oysters, sardines, salmon, trout and tuna. Meat, eggs, milk, yoghurt and cheese can also contribute to your intake, though amounts vary. Fortified foods can also be useful, especially for plant-based diets.
Vitamin B12 isn’t naturally found in plant foods such as fruit, vegetables and grains. That means a vegan diet needs reliable fortified foods and/or supplements to help provide enough B12. If you’re vegan or mostly plant-based, it’s worth checking labels regularly because not all plant-based products are fortified. You can also speak to a healthcare professional, dietitian or nutritionist for personalised advice.
Signs of low vitamin B12 can include tiredness, weakness, mouth ulcers, pins and needles, disturbed vision, mood changes and problems with memory or concentration. Symptoms can have several causes, so it’s important not to self-diagnose. Speak to your GP – and for a broader guide to what B12 does in the body, read our article on what vitamin B12 is and why it’s important.
The final say
Vitamin B12 is found naturally in animal-based foods, with shellfish, fish, meat, eggs and dairy among the main dietary sources. If you eat these foods regularly, you should be able to get enough B12 from your diet. If you’re vegan or mostly plant-based, getting enough B12 needs a little more planning. Fortified foods can help, but labels vary, so it’s worth checking what your usual products provide and whether supplements might help. If you’re concerned about deficiency or experiencing symptoms you think could be related to lack of vitamin B12, speak to your GP. They can advise whether you need a blood test, dietary changes or supplementation.
Hungry for more? Take a look at our articles on vitamin B12 supplements and vitamin B complex.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. NHS. Vitamins and minerals – B vitamins and folic acid [Internet]. NHS; 2025 [cited 2026 May 1]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
2. National Institutes of Health Office of Dietary Supplements. Vitamin B12: Fact Sheet for Health Professionals [Internet]. NIH; 2024 [cited 2026 May 1]. Available from: https://ods.od.nih.gov/factsheets/Vitaminb12-HealthProfessional/
3. National Institutes of Health Office of Dietary Supplements. Vitamin B12: Fact Sheet for Consumers [Internet]. NIH; 2024 [cited 2026 May 1]. Available from: https://ods.od.nih.gov/pdf/factsheets/VitaminB12-Consumer.pdf
4. Public Health England. McCance and Widdowson’s composition of foods integrated dataset [Internet]. GOV.UK; 2021 [cited 2026 May 1]. Available from: https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid
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