Eggs are a powerhouse of nutrition. Among countless other vitamins and minerals, they are an excellent source of vitamin B12. But there are a handful of tasty foods with more vitamin B12 than eggs that are worth adding to your diet.
“Your body can’t make B12, so every bit of it has to come from what you eat,” says Jordan Langhough, R.D., C.P.T., a registered dietitian and owner of Wildflower Fertility + Nutrition. “Vitamin B12 keeps your nerves intact, your red blood cells healthy, and your energy systems functioning.” As you get older, it gets more important to eat enough foods rich in B12. “B12 absorption naturally declines with age,” explains Juliana Vocca, M.S., R.D., a registered dietitian and owner of Prime Women Nutrition. “Even if you’re eating well, your stomach produces less acid over time, making it harder to pull B12 from food. Common medications, including metformin and acid‑suppressing drugs, can further reduce absorption.”
Meet the experts: Jordan Langhough, R.D., C.P.T., a registered dietitian and owner of Wildflower Fertility + Nutrition; Juliana Vocca, M.S., R.D., a registered dietitian and owner of Prime Women Nutrition.
According to the National Institutes of Health (NIH), one whole egg contains 0.5 micrograms (mcg) of vitamin B12, or 19% of the recommended daily intake of 2.4 mcg for adults. Here, foods that contain more B12 than eggs to add to your rotation.
Tasty foods with more vitamin B12 than eggs
Beef liver
“One serving of beef liver has more B12 than you’d need for a month,” says Langhough. That’s 70.7 mcg, or almost 3,000% of the daily intake, to be exact. “It’s also one of the best sources of heme iron, which is the kind your body actually absorbs,” Langhough adds. “In addition to B12 and iron, beef liver also provides vitamin A, copper, and nearly all the B vitamins. Including beef liver in your diet once a week is sufficient to absorb all its benefits.” According to the NIH, the body can store as much as 5,000 mcg of vitamin B12 at any given time, so occasionally eating one of these foods that’s loaded with B12 can set you up for better health long-term.
Oysters
Oysters contain 14.9 mcg of vitamin B12 per serving. But that’s not all. “Oysters provide zinc, iron, selenium, omega-3s, and they are a complete protein, meaning they contain all the essential amino acids in a single serving,” says Langhough.
Clams
“Clams pack an impressive amount of nutrition into a small serving,” says Vocca. That starts with B12, of which they contain 17 mcg per 3-ounce serving. “You’ll also get a meaningful dose of zinc, a mineral that plays a key role in immune health, wound healing, and normal cell growth,” Vocca adds, along with iron and omega-3 fatty acids, which make it an anti-inflammatory food.
Salmon
Three ounces of salmon contain 2.6 mcg of vitamin B12 per serving, or 108% of your daily needs. “One 3.5‑ounce serving also nearly meets your daily vitamin D needs, providing your bones, immune system, and heart with an extra layer of support,” says Vocca. “But much of salmon’s strength comes from its omega‑3 fats, which help reduce inflammation, keep blood vessels flexible, and support sharper thinking and steadier mood as you age.”
Tuna
With tuna, you have yet another top source of both vitamin B12 (2.5 mcg per serving) and omega-3 fatty acids. “Omega-3s positively impact heart health, brain function, and inflammation that quietly influences many chronic issues,” notes Langhough. “Tuna also provides selenium, vitamin D, and protein, making it one of the easiest and most cost-efficient foods to keep in your weekly rotation.”
Cow’s milk
For people who don’t eat meat, Langhough says that dairy products are the most accessible food sources of B12. One cup of 2% milk contains 1.3 mcg of vitamin B12, or just over half of what you need per day. “Cow’s milk and dairy products also provide calcium and vitamin D, which together support bone density in a way neither does alone,” Langhough adds.
Ground beef
“Ground beef isn’t just a dinnertime staple; it’s a surprisingly nutrient‑dense source of high‑quality protein,” says Vocca. “A 4‑ounce serving delivers all nine essential amino acids your body needs for muscle repair and everyday strength, plus 100% of your daily vitamin B12 for healthy nerves, brain function, and red blood cell production.” Like beef liver, ground beef also contains heme iron, the form your body absorbs most efficiently, as well as a dose of zinc. “The natural balance of protein and fat in ground beef also promotes satiety, helping you feel full and satisfied after meals and supporting healthy weight management,” Vocca adds.
Yogurt
“Yogurt packs a powerful mix of protein, calcium, potassium, magnesium, zinc, vitamin B12, and live probiotics, nutrients that support everything from digestion to immunity,” Vocca says. That includes 1 mcg of B12 per 6-ounce container of plain, fat-free yogurt. “Notably, vitamin B12 in yogurt or dairy is absorbed more efficiently than in meat or eggs,” explains Vocca. “The body can only absorb a limited amount of vitamin B12 at once. Dairy tends to deliver moderate amounts throughout the day, which can improve overall absorption.”
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