Taken from:
http://ods.od.nih.gov/factsheets/vitaminb12.aspWhat foods provide vitamin B12?
Vitamin B12 is naturally found in foods that come from animals, including fish, meat, poultry, eggs, milk, and milk products. Fortified breakfast cereals are a particularly valuable source of vitamin B12 for vegetarians [5-7]. Table 1 lists a variety of food sources of vitamin B12.
Table 1: Selected food sources of vitamin B12 [5]
Food Micrograms (μg) per serving Percent DV*
Mollusks, clam, mixed species, cooked, 3 ounces 84.1 1400
Liver, beef, braised, 1 slice 47.9 780
Fortified breakfast cereals, (100%) fortified), ¾ cup 6.0 100
Trout, rainbow, wild, cooked, 3 ounces 5.4 90
Salmon, sockeye, cooked, 3 ounces 4.9 80
Trout, rainbow, farmed, cooked, 3 ounces 4.2 50
Beef, top sirloin, lean, choice, broiled, 3 ounces 2.4 40
Fast Food, Cheeseburger, regular, double patty & bun, 1 sandwich 1.9 30
Fast Food, Taco, 1 large 1.6 25
Fortified breakfast cereals (25% fortified), ¾ cup 1.5 25
Yogurt, plain, skim, with 13 grams protein per cup, 1 cup 1.4 25
Haddock, cooked, 3 ounces 1.2 20
Clams, breaded & fried, ¾ cup 1.1 20
Tuna, white, canned in water, drained solids, 3 ounces 1.0 15
Milk, 1 cup 0.9 15
Pork, cured, ham, lean only, canned, roasted, 3 ounces 0.6 10
Egg, whole, hard boiled, 1 0.6 10
American pasteurized cheese food, 1 ounces 0.3 6
Chicken, breast, meat only, roasted, ½ breast 0.3 6
OK, so the table didn't copy well. Sorry.
Niacin to come next.
Black Rose