nutrient
Vitamin B12 (cobalamin)
A vitamin needed for normal red-blood-cell formation and nervous-system function.
Educational draft · Human scientific and editorial review pending. About review status
B12 occurs naturally mainly in animal-derived foods and is added to some fortified foods. Absorption depends on gastric and intestinal binding steps, so intake and absorbed amount are different.
Food sources
Per 100 g| Food | Per 100 g | Daily reference |
|---|---|---|
| Anchovies, canned in olive oil, drained | 12.6 µg | 315% |
| Atlantic sardines, canned in oil (SR Legacy 2018) | 8.94 µg | 223.5% |
| Atlantic salmon, farmed, raw | 5.7 µg | 142.5% |
| Salmon | 5.16 µg | 129% |
| Rainbow trout, wild, raw (SR Legacy 2018) | 4.45 µg | 111.25% |
Show 11 more foods
| Food | Per 100 g | Daily reference |
|---|---|---|
| Roasted beef tenderloin | 4.21 µg | 105.25% |
| Atlantic salmon, farmed, raw (SR Legacy 2018) | 3.23 µg | 80.75% |
| Atlantic salmon, farmed, cooked (SR Legacy 2018) | 2.8 µg | 70% |
| Light tuna, canned in water, drained | 2.57 µg | 64.25% |
| Greek yogurt, plain nonfat | 0.7 µg | 17.5% |
| Low-fat milk, 1% and fortified | 0.61 µg | 15.25% |
| Oat milk, unsweetened and refrigerated | 0.51 µg | 12.65% |
| Cottage cheese, 2% fat | 0.42 µg | 10.5% |
| Braised chicken drumstick | 0.41 µg | 10.25% |
| Soy milk, unsweetened and shelf-stable | 0.39 µg | 9.83% |
| Braised chicken breast | 0.2 µg | 5% |
Compared with EFSA’s adult reference of 4 µg/day.
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Healthy European adults aged 18 years and over. Adequate intake: 4 µg/day. These are population references, not individual targets.
Portions recorded by the source
- Roasted beef tenderloin: 1 roast (462 g) — 19.45 µg, 486.26% of the daily reference.
- Light tuna, canned in water, drained: 1 can (142 g) — 3.65 µg, 91.24% of the daily reference.
- Greek yogurt, plain nonfat: 1 container (156 g) — 1.09 µg, 27.3% of the daily reference.
- Low-fat milk, 1% and fortified: 1 cup (246 g) — 1.5 µg, 37.52% of the daily reference.
- Cottage cheese, 2% fat: 1 cup (220 g) — 0.92 µg, 23.1% of the daily reference.
- Braised chicken drumstick: 1 drumstick (104 g) — 0.43 µg, 10.66% of the daily reference.
- Braised chicken breast: 1 piece (174 g) — 0.35 µg, 8.7% of the daily reference.
The source records and EFSA guidance are linked in References below.
How it works
What it does
Vitamin B12 supports normal red-blood-cell formation and nervous-system function. It is also involved in DNA synthesis and amino-acid metabolism.
Where it comes from
Meat, fish, eggs and dairy naturally provide B12; plant foods do not naturally provide reliable B12 unless fortified. Label fortification and chemical form should be read together.
Other food connections
Vitamin B12 (cobalamin) may be added to Fortified oat drink; check the label.
Vitamin B12 is added to some plant-based drinks, but not all products. The label is the product-specific source.
Evidence: Context-dependent · Source checked 2026-09-04 · Sources: UK Scientific Advisory Committee on Nutrition and Committee on Toxicity: Health benefits and risks of consuming plant-based drinks: summary; European Commission: Addition of vitamins and minerals to foods; European Commission: Nutrition labelling
Forms
Cyanocobalamin is a form of Vitamin B12 (cobalamin).
Cyanocobalamin is a named chemical form within its parent vitamin family.
Evidence: Established · Source checked 2026-09-05 · Sources: NIH Office of Dietary Supplements: Vitamin B12: Fact Sheet for Health Professionals
Methylcobalamin is a form of Vitamin B12 (cobalamin).
Methylcobalamin is a named chemical form within its parent vitamin family.
Evidence: Established · Source checked 2026-09-05 · Sources: NIH Office of Dietary Supplements: Vitamin B12: Fact Sheet for Health Professionals
Roles and processes
Vitamin B12 (cobalamin) supports formation of Red blood cells
Vitamin B12 supports DNA synthesis needed for normal red-blood-cell formation.
Evidence: Established · Source checked 2026-09-05 · Sources: NIH Office of Dietary Supplements: Vitamin B12: Fact Sheet for Health Professionals
Worth knowing
Fortification is the plant-food exception. Unfortified plant foods do not naturally provide reliable vitamin B12. Fortified cereals, nutritional yeast and other labeled products are separate source records.
A closer look
Absorption takes several steps
Food-bound B12 must first be released from protein. It then binds intrinsic factor, a protein made in the stomach, before absorption near the end of the small intestine. B12 added to fortified foods is already free, so it skips the initial release step.
References
Source-checked local draft.
Human editorial review pending.
- NIH Office of Dietary Supplements (opens in new tab)Vitamin B12: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- European Commission (opens in new tab)Addition of vitamins and minerals to foodsChecked 2026-09-04
- UK Scientific Advisory Committee on Nutrition and Committee on Toxicity (opens in new tab)Health benefits and risks of consuming plant-based drinks: summaryChecked 2026-09-04
- European Commission (opens in new tab)Nutrition labellingChecked 2026-09-04
- European Food Safety Authority (opens in new tab)Dietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- NIH Office of Dietary Supplements (opens in new tab)Vitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- USDA Agricultural Research Service (opens in new tab)FoodData CentralChecked 2026-09-04
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
Sardine tomato tortillas · 15 min →
Lemon sardine barley salad · 15 min →
Sardine broccoli lemon pasta · 25 min →
Compare meals by vitamin b12 (cobalamin) →