UltimateNutritionTables.com logo

The Ultimate Nutrition Tables!

Vitamin B-12

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

1

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

0.190

0.620

0.120

3.500

0.320

50

0

490.9

 

20.00

588

 

2

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

0.100

0.095

1.380

0.185

0.062

10

0

65.0

 

19.46

53

 

3

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

0.067

0.233

2.010

0.500

0.050

10

0

 

 

16.00

0

 

4

Roe, mixed species, cooked, dry heat (Fish,)

204

28.62

8.23

1.92

0.0

0.277

0.949

2.192

1.154

0.185

92

0

 

 

11.54

479

 

5

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

0.240

0.740

1.800

1.000

0.160

80

0

335.4

 

10.00

374

 

6

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

0.050

0.310

2.200

0.930

0.470

11

0

129.9

17.1

8.30

117

 

7

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

0.100

0.370

8.430

 

0.470

10

0

116.5

15.3

8.30

129

 

8

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

0.590

0.520

4.680

 

0.470

11

0

115.4

15.2

8.30

97

 

9

Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)

197

29.06

8.05

0.00

0.0

0.090

0.210

8.430

0.930

0.470

11

0

 

 

8.30

82

 

10

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

0.080

0.710

7.190

0.930

0.470

11

0

 

 

8.30

121

 

11

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

0.014

0.016

0.367

0.391

0.017

12

0

7.6

 

7.6

0

 

12

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0.060

0.290

4.640

0.930

0.370

9

0

122.9

16.2

6.51

121

 

13

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0.050

0.340

5.260

 

0.370

4

0

115.4

15.2

6.31

78

 

14

Trout, rainbow, wild, cooked, dry heat (Fish,)

150

22.92

5.82

0.00

0.0

0.152

0.097

5.770

1.065

0.346

19

0

 

 

6.30

69

 

15

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

0.067

0.097

7.247

0.955

0.464

2

0

 

 

6.22

76

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

16

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

0.156

0.404

0.200

1.862

0.250

80

0

263.4

 

5.40

884

 

17

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

0.058

0.080

5.950

0.828

0.402

2

0

 

 

5.39

59

 

18

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

0.147

0.382

0.189

1.759

0.236

76

0

263.4

 

5.10

852

 

19

Salmon, coho, wild, cooked, dry heat (Fish,)

139

23.45

4.30

0.00

0.0

0.075

0.140

7.950

0.810

0.568

13

0

72.0

 

5.00

55

 

20

Bass, striped, cooked, dry heat (Fish,)

124

22.73

2.99

0.00

0.0

0.115

0.037

2.5558

0.865

0.346

10

0

 

 

4.41

103

 

21

Salmon, pink, cooked, dry heat (Fish,)

149

25.56

4.42

0.00

0.0

0.196

0.073

8.526

0.865

0.231

5

0

 

 

3.46

67

 

22

Salmon, Atlantic, wild, cooked, dry heat (Fish,)

182

25.44

8.13

0.00

0.0

0.275

0.487

10.077

1.920

0.944

29

0

 

 

3.05

71

 

23

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

0.130

0.100

4.600

 

0.380

 

 

 

 

3.00

52

 

24

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

0.100

0.820

3.350

 

0.290

6

0

122.3

16.1

2.47

98

 

25

Beef, composite of trimmed retail cuts, separable lean and fat,

trimmed to 1/8" fat, all grades, cooked

291

26.42

19.71

0.00

0.0

0.090

0.220

3.720

0.360

0.340

7

0

100.6

 

2.47

87

 

26

Bass, freshwater, mixed species, cooked, dry heat (Fish,)

146

24.18

4.73

0.00

0.0

0.087

0.090

1.522

0.865

0.138

17

0

 

 

2.31

87

 

27

Bison, ground, cooked, pan-broiled (Game meat,)

238

23.77

15.13

0.00

0.0

0.130

0.247

5.570

1.140

0.375

15

0

 

 

2.28

83

 

28

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

0.210

0.072

1.907

0.765

0.116

10

0

 

 

2.23

58

 

29

Bass, fresh water, mixed species, raw (Fish,)

114

18.86

3.69

0.00

0.0

0.075

0.074

1.250

0.750

0.120

15

0

 

 

2.00

68

 

30

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

0.130

0.790

0.150

1.761

0.150

66

0

263.4

 

1.58

844

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

31

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

0.115

0.055

1.640

0.750

0.190

15

0

65.0

 

1.53

66

 

32

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

0.140

0.070

2.100

0.870

0.219

17

0

 

 

1.47

84

 

33

Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)

140

26.69

2.94

0.00

0.0

0.069

0.091

7.123

0.380

0.397

14

0

 

 

1.37

41

 

34

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

0.069

0.478

0.070

1.438

0.143

47

0

251.1

0.6

1.29

423

 

35

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0.090

0.610

3.950

 

0.000

5

0

106.4

14.0

1.19

75

 

36

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

0.066

0.513

0.064

1.398

0.121

44

0

225.3

0.6

1.11

424

 

37

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

0.088

0.100

2.510

0.750

0.300

15

0

 

 

1.00

50

 

38

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

0.092

0.390

4.081

1.834

0.470

12

0

 

 

0.49

96

 

39

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

0.044

0.183

0.107

0.362

0.036

5

0

14.3

0.6

0.44

10

 

40

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

0.077

0.323

4.168

1.530

0.370

2

0

66.5

9.2

0.41

91

 

41

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

0.260

0.470

5.100

1.500

0.250

10

0

65.0

8.4

0.40

89

 

42

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

0.062

0.182

5.443

0.943

0.460

7

0

82.5

6.0

0.37

76

 

43

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

0.052

0.135

0.091

0.192

0.023

6

0

 

 

0.36

19

 

44

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

0.038

0.161

0.084

0.313

0.042

5

0

 

 

0.36

14

 

45

Turkey, all classes, meat and skin, cooked, roasted

208

28.10

9.73

0.00

0.0

0.057

0.177

5.086

0.858

0.410

7

0

69.8

5.9

0.35

82

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

46

Chicken, broilers or fryers, breast, meat only, cooked, roasted

165

31.02

3.57

0.00

0.0

0.070

0.114

13.712

0.965

0.600

4

0

85.3

6.2

0.34

85

 

47

Chicken, broilers or fryers, breast, meat and skin, cooked,

roasted

197

29.80

7.78

0.00

0.0

0.066

0.119

12.710

0.936

0.560

4

0

72.8

6.2

0.32

84

 

48

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

0.174

0.269

4.825

1.098

0.180

6

0

50.4

7

0.30

84

 

49

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0.095

0.490

3.800

1.500

0.110

14

0

22.1

11.1

0.10

0

 

50

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

0.048

0.138

0.277

0.310

0.046

1

0

16.0

 

0.07

11

 

51

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0.077

0.480

4.500

1.500

0.100

22

0

21.2

6.1

0.05

0

 

52

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

0.014

0.036

0.177

0.223

0.011

5

0

16.0

 

0.05

14

 

53

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0.081

0.402

3.607

1.497

0.104

16

0

17.3

9.4

0.04

0

 

54

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

0.360

0.318

1.520

0.772

0.487

184

0

70.2

630.4

0.00

0

 

55

Rye

338

10.34

1.63

75.86

15.1

0.316

0.251

4.270

1.456

0.294

38

0

30.4

146.1

0.00

0

 

56

Beets, raw

 

43

1.61

0.17

9.56

2.8

0.031

0.040

0.334

0.155

0.067

109

0

6.0

128.7

0.00

0

 

57

Spinach, raw

23

2.86

0.39

3.63

2.2

0.078

0.189

0.724

0.065

0.195

194

0

19.3

102.6

0.00

0

 

58

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

0.116

0.200

0.923

1.457

0.591

82

0

69.8

67.6

0.00

0

 

59

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

1.480

0.355

8.335

1.130

1.345

227

0

55.1

35.4

0.00

0

 

60

Curry powder (Spices,)

 

325

12.66

13.81

58.15

33.2

0.253

0.281

3.467

 

1.150

154

0

64.2

28.8

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

61

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0.083

0.471

5.950

1.600

0.074

19

0

32.8

11.5

0.00

0

 

62

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

0.177

0.528

4.640

0.921

1.044

237

0

32.3

9.8

0.00

0

 

63

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

0.152

0.233

5.140

 

1.800

39

0

49.2

9.7

0.00

0

 

64

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

0.109

0.240

1.142

 

0.340

10

0

11.3

8.9

0.00

0

 

65

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

0.645

1.743

15.320

1.780

4.020

106

0

51.5

7.1

0.00

0

 

66

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

0.022

0.041

1.332

0.358

0.158

6

0

11.0

3.9

0.00

0

 

67

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

1.644

0.161

3.080

0.985

0.473

87

0

78.7

3.1

0.00

0

 

68

Chili powder (Spices,)

314

12.26