Cobalamin / Vitamin B12 Foods List

FoodVitamin B12
Spirulina Powder
162 µg
8 µg
Shiitake Mushrooms, dried
6 µg
Vegan Fillets
4.2 µg
Meatless Luncheon Slices
4 µg
Acai Berry Drink
3.4 µg
Vegan Feta Cheese, from Coconut Oil + B12
3 µg
Vegan Cream Cheese (Sandwich Spread), from Coconut Oil
3 µg
Vegan Meatloaf / Patties
2.4 µg
Soy Burger (Veggie Burger Pattie)
2 µg
Meatless Meatballs
1.5 µg
Coconut Milk, sweetened + with calcium, vitamin A, B12, D2
1.25 µg
Almond Milk With Vanilla Flavor, sweetened
1.25 µg
Almond Milk With Chocolate Flavor
1.25 µg
Meatless Bacon
1.2 µg
Soya Curd (Soy Quark), with vitamin B12 + D
1 µg
Soy Yogurt (Yofu), with Vitamin D + B12
1 µg
1 µg
Oat Milk, fresh
1 µg
Hazelnut Drink, Added Vitamins
1 µg
Soymilk With Vanilla Flavor, with calcium, vitamin A, D
0.85 µg
Soymilk With Chocolate Flavor
0.7 µg
Soymilk With Chocolate, with calcium, vitamin A, D
0.7 µg
Rice Drink, with calcium, vitamin A, D
0.63 µg
Yeast Extract Spread
0.5 µg
Soymilk, with calcium, vitamin A and D + defatted
0.23 µg
Bread Roll, from wholemeal flour
0.2 µg
Potato Bread
0.15 µg
Tempeh, cooked
0.14 µg
Bolillos (Mexican Bread)
0.13 µg
Mixed Grain Bread
0.1 µg
Mixed Grain Bread Roll
0.1 µg
Soybean Margarine
0.1 µg
Brown Mushrooms
0.1 µg
Banana Bread, with margarine
0.1 µg
Brown Mushrooms, exposed to ultraviolet light
0.1 µg
0.09 µg
Kiwifruit Gold
0.08 µg
Margarine, salted
0.08 µg
0.08 µg
0.08 µg
0.08 µg
White Mushrooms
0.04 µg
Oatmeal Bread
0.03 µg
Malt Beer
0.02 µg
Boston Brown Bread
0.01 µg

Vitamin B12 (cobalamin) is an essential vitamin. It is necessary for the formation of red blood cells, the maintenance of the nervous system, and the metabolism of amino acids and fatty acids. Since the body cannot produce vitamin B12 on its own, it must be obtained through food. Our vitamin B12 table shows which vegan foods can contain B12.

In particular, vegans need to pay special attention to their vitamin B12 intake. There are hardly any natural and plant-based vitamin B12 foods because it is mainly found in animal products. However, there are numerous foods and supplements fortified with B12 that vegans should consume to meet their needs.

Vitamin B12 Deficiency

A vitamin B12 deficiency can have serious health consequences. It can manifest with symptoms such as anemia, fatigue, weakness, numbness in hands and feet, dizziness, depression, memory problems, and impaired immune function with increased susceptibility to infections. In severe cases, a deficiency can lead to irreversible damage to nerve cells.

Symptoms of a vitamin B12 deficiency often appear late because the body is capable of storing larger reserves of vitamin B12. Once these reserves are depleted and an insufficient amount of vitamin B12 is provided, it will lead to the mentioned symptoms.

Who Should Pay Attention To Vitamin B12 Intake?

Most people obtain sufficient vitamin B12 through their diet, as it is mainly found in animal products. Therefore, especially in a vegetarian and vegan diet, the B12 requirement should be ensured through vitamin B12-fortified foods and vitamin B12 supplements such as tablets, capsules, or drops. It may also be beneficial to regularly check the vitamin B12 levels in the blood to adjust the supplementation or diet and avoid vitamin B12 overdose.

Other individuals who are at a higher risk of deficiency include:

  • Elderly individuals, as their ability to absorb vitamin B12 from food decreases
  • Individuals with gastrointestinal disorders such as Crohn's disease or celiac disease
  • Individuals with pernicious anemia
  • And those who take certain medications like acid blockers and metformin, which can impair the absorption of vitamin B12

Vegan Vitamin B12 Foods - Sources

Vitamin B12-fortified foods provide a simple way to meet the requirement in a vegan diet. Vegans can increase their vitamin B12 intake by regularly consuming foods fortified with B12. The following foods may have been fortified with vitamin B12:

  • Breakfast cereals
  • Vegan yogurt alternatives
  • Vegan sausage and meat substitutes
  • Vegan margarine
  • Vegan mayonnaise
  • Vegan cheese alternatives
  • Vegan energy and protein bars
  • Nutritional yeast flakes (used in vegan cooking as a cheese substitute or flavor enhancer)

In addition to fortified foods and supplements, there are few natural plant-based vitamin B12 foods. The amounts contained in these foods are typically not sufficient to meet the requirements. These foods include:

  • Seaweeds such as Nori, Spirulina, and Dulse
  • Fermented soy products like Tempeh and Miso
  • Mushroom varieties like Shiitake, Champignons, and Chanterelles
  • Sea buckthorn

Is A Vegan Vitamin B12 Diet Possible?

A vegan diet that includes sufficient vitamin B12 can consist of a combination of fortified foods and supplements. We have prepared a few ideas on how you can incorporate various vegan products into your vegan diet in a delicious way.

Vegan yogurt alternatives:

  • Coconut yogurt with fresh berries and granola
  • Soy yogurt with banana and peanut butter
  • Almond yogurt with apple and cinnamon
  • Soy yogurt with oats and nuts
  • Coconut banana yogurt with chocolate chips
  • Raspberry chia yogurt with vanilla

Vegan sausage and meat substitutes:

  • Vegan chickpea and carrot burger
  • Seitan steak with grilled vegetables
  • Vegan sausages with sauerkraut and mashed potatoes
  • Tofu schnitzel with mushroom sauce and potatoes
  • Soy meatballs with tomato sauce and pasta
  • Vegan Bolognese with soy mince and whole wheat noodles

Vegan margarine:

  • Vegan scrambled eggs with margarine and spices
  • Bread with margarine, avocado, and tomato
  • Veggie stir-fry with margarine and herbs
  • Noodles with margarine and garlic
  • Veggie sandwich with margarine and hummus

Vegan mayonnaise:

  • Potato salad with mayonnaise and pickles
  • Sandwich with mayonnaise and vegetables
  • French fries with mayonnaise and ketchup
  • Potato gratin with mayonnaise and mustard
  • Vegan burger with mayonnaise and salad

Vegan cheese alternatives:

  • Pizza with vegan cheese and vegetables
  • Sandwich with plant-based cheese and tomato
  • Vegan lasagna with plant-based cheese and soy mince
  • Vegan quesadilla with plant-based cheese and vegetables
  • Vegan nachos with plant-based cheese and salsa

Nutritional yeast flakes:

  • Vegan cheese dip with nutritional yeast flakes, cashews, and spices
  • Vegan broccoli cheese casserole with nutritional yeast flakes
  • Nutritional yeast pesto with basil, pine nuts, and olive oil
  • Vegan cheese sandwich with nutritional yeast flakes, avocado, and tomato
  • Nutritional yeast patties with oats, carrots, and zucchini
  • Vegan spread with nutritional yeast flakes, olive oil, and garlic
  • Nutritional yeast garlic pasta with tomato sauce and spinach