Signs You Might Not Be Getting Enough B12, and How to Fix it in One Drink

Milk

1 cup (240 mL)

~1.2 mcg

~50%

Yogurt

1 cup (245 g)

~1.1 mcg

~46%

Cheddar Cheese

1 oz (28 g)

~0.9 mcg

~38%

Egg Yolk

1 large yolk (17 g)

~0.3 mcg

~13%

Egg, whole

1 large egg (50 g)

~0.6 mcg

~25%

Beef (lean steak, cooked)

3 oz (85 g)

~1.5 mcg

~63%

Beef Liver (cooked)

3 oz (85 g)

~70 mcg

~2,917%

Chicken (roasted)

3 oz (85 g)

~0.3 mcg

~13%

Turkey (roasted)

3 oz (85 g)

~0.7 mcg

~29%

Salmon (cooked, Atlantic)

3 oz (85 g)

~4.8 mcg

~200%

Tuna (light, canned in water)

3 oz (85 g)

~2.5 mcg

~104%

Clams (cooked)

3 oz (85 g)

~84 mcg

~3,500%

Fermented Soybean Product (e.g., tempeh, miso, natto)

1 cup (150 g)

~0 mcg*

~0%

Fortified Soy Milk

1 cup (240 mL)

~2.5 mcg

~104%

Fortified Almond Milk

1 cup (240 mL)

~2.4 mcg

~100%

Fortified Oat Milk

1 cup (240 mL)

~2.1 mcg

~88%

Fortified Breakfast Cereal

1 serving (~1 cup / 40 g)

1.5–6 mcg (brand-dependent)

~63–250%

Nutritional Yeast (fortified)

1 tablespoon (5 g)

~2.4 mcg

~100%