vitamin b12

What Foods Have Vitamin B12? Vegetarian Options

Vitamin B12 is a significant nutrient that helps our body in numerous ways. Before we explore what foods have vitamin B12? Vegetarian options, let’s find out more about the concerned vitamin’s significance. Vitamin B12 helps in the formation of DNA.

Moreover, it also ensures that the blood and nerve cells in the human body are healthy. Deficiency of vitamin B12 may lead to numerous health problems, including cognitive impairment, numbness, poor digestion, etc.

Ideally, a variety of animal-based foods are the natural source of vitamin B12. That means vegans and vegetarians often develop its deficiency. However, that’s not the case anymore as a variety of vegan and vegetarian foods are fortified with vitamin B12. Moreover, vegans and vegetarians also fulfill their recommended dose of vitamin B12 from over-the-counter supplements. In the following article, we’ll explore some of the best vegetarian foods with vitamin B12.

Before we dive in to explore vegetarian foods rich in vitamin B12, let’s check out how much of it the human body needs. Like most nutrients, the recommended dose for vitamin B12 also varies as per age and one’s sex. Infants aged six months or less ideally need 0.4 micrograms of vitamin B 12 per day. At the same time, Infants aged seven to twelve months need 0.5 micrograms of vitamin B12 per day.

Toddlers, one or three years old, need 0.9 micrograms of vitamin B12 per day. Kids between four to eight years of age need 1.2 micrograms of vitamin B12 per day. Children aged between nine and thirteen years need 1.8 micrograms of vitamin B12 every day. Teens, fourteen to eighteen years old, need 2.4 micrograms of vitamin B12 per day. Adults also need 2.4 micrograms of vitamin B12 per day. The minimum dose of vitamin B12 changes to 2.6 micrograms and 2.8 micrograms per day for pregnant teens, women, and breastfeeding teens and women.

Benefits of Consuming Vitamin B12

Vitamin B12 offers tremendous health benefits, and it helps our body work better. Some of the major health benefits of the nutrient are,

  • Vitamin B12 is essential for healthier bones.
  • Vitamin B12 protects the nervous system and keeps it healthy.
  • Vitamin B12 energizes the body.
  • Vitamin B12 also helps in the formation of red blood cells.
  • Vitamin B12 synthesizes human DNA.

Vegetarian Foods Rich in Vitamin B12


Milk is a rich source of various minerals and nutrients. As per numerous studies, milk also contains vitamin B12. Vegetarians can consume one or two glasses of milk every day to fulfill their daily dose of vitamin B12. A 250ml glass of milk contains up to 1 microgram of vitamin B12. The best part about milk is that it is easy to consume and readily available in most places.


Eggs have been an essential part of the human diet for centuries. As per numerous studies, eggs are a rich source of a plethora of minerals, vitamins, and protein. Consuming eggs keeps the bones healthy, and it also helps in maintaining a healthier heart.

Moreover, eggs are amongst one of the best vegetarian foods rich in vitamin B12. Vegetarians may consume up to two eggs per day to make up for their daily dose of vitamin B12. Two large eggs contain approximately 1.6 micrograms of vitamin B12.


Yogurt being a milk-based product, boasts a variety of health benefits. Yogurt is rich in protein and a variety of B vitamins, including B12. Consuming Yogurt frequently may also help obese individuals lose weight. Moreover, Yogurt also ensures that the heart and the digestive system stay healthy.

If we look at the nutritional value of plain Yogurt, each serving of 100 grams contains 0.8 micrograms of vitamin B12. Vegetarians may include one or two servings of Yogurt in their diet to ensure they’re getting enough vitamin B12.


Nori is better known as purple laver in some countries, and it also has a handful of health benefits. Nori is commonly used as a spice in various Asian countries like Japan. Nori is identified as an algae-based food, and its nutritional value is higher than foods like milk.

As per studies, Nori contains 10x more calcium than plain milk. Moreover, Nori is a rich source of vitamin A, B, C, D, E, K, and many other nutrients. Vegetarians may consume up to four grams of Nori every day to fulfill their need for vitamin B12.

Fortified Cereals

Some foods don’t naturally contain all the vitamins essential for the human body. However, essential vitamins are often added to such foods to make them healthier. Such is the case with fortified cereals; upon closely observing their packaging, you’ll find they’re packed with numerous essential vitamins and minerals.

Fortified cereals are a good source of vitamin B12, and vegetarians can consume them in breakfast to kickstart their day. As per nutrition experts, each serving of fortified cereals rich in vitamin B12 offers 25% of the nutrients DV. The best part about fortified cereals is that even vegans can consume them easily.

Nutritional Yeast

Nutritional yeast is fortified, and it contains a plethora of nutrients that help the human body work better. You may consume nutritional yeast as a vegetarian or a vegan to fulfill your need for vitamin B12. One tablespoon-sized serving of nutritional yeast mixed with your favorite food can help you stay on top of your vitamin B12 requirements.

Moreover, consuming nutritional yeast serves various other health benefits too. As per studies and various health experts, nutritional yeast promotes healthier skin, nails, and hair. On top of that, nutritional yeast is also related to keeping the body’s immune system in good health.


Cheese is a rich source of essential nutrients and minerals. Consuming cheese in small amounts can be rewarding for your health as cheese can prevent various diseases. As per reports by many health experts, cheese can help against Osteoporosis, hypertension, etc.

Cheese comes with impressive nutritional value, and it is a great source of essential vitamins like B12, calcium, etc. Vegetarians can rely on cheese to partially fulfill their need for vitamin B12. Every 100 grams serving of cheddar cheese contains 0.8 micrograms of vitamin B12. You may also consume swiss cheese, and it contains about 0.9 micrograms of vitamin B12 in each serving.


Chlorella is another ultimate vegetarian source of vitamin B-12. Some even consider it as an algae-based natural source of the nutrient. As per studies, each one hundred grams of Chlorella contains approximately 100 micrograms of vitamin B12. Moreover, Chlorella is also beneficial in fighting various other health problems.

Consuming Chlorella in small amounts ensures that the body’s immunity system stays healthy, and it also helps improve cholesterol levels. Each tablet of Chlorella weighing 1 gram contains upto one microgram of vitamin B12. So, vegans and vegetarians may add a few chlorella tabs to their diet to match their daily dose of vitamin B12.


Vitamin B12 is an essential nutrient for the human body. As a vegan or a vegetarian, if you are wondering what foods have vitamin B12, vegetarian options. Your best options include Nori, Chlorella, Eggs, Milk, etc.