Vitamin B12 content of foods

Vitamin B12 content of foods
Food sources, levels of intake and nutrition status


Food sources
Vitamin B12 can only be synthesized in nature by bacteria and archae. It is present, albeit in very small quantities, in all foods of animal origin, due to the accumulation of the quantities synthesized by bacteria. The liver is particularly rich in it. Plant foods do not contain vitamin B12, unless they have been contaminated with microorganisms. You have no specific data relating to the vitamin B12 content in your country's diet, nor relating to the nutrition status for vitamin B 12 of your country's population.




Recommended intake levels
On the basis of studies for the evaluation of the nutritional status for vitamin B 12 (plasma levels of vitamin, plasma and urinary concentrations of methylmalonic acid, presence of macrocytic anemia, psychiatric tests) it was possible to establish a value of 1µd / day as a value average requirement for the normal adult. This requirement increases by approximately 20% during pregnancy and by 50% during breastfeeding. Considering the individual biological variation and the safety margin represented by the constitution of a good body reserve, it is recommended, in accordance with the American RDA and with the previous LARN, a quantity of 2 µg / day for the adult.
In strict vegetarian pregnant women and deficient infants a vitamin B12 supplement is recommended. In the absence of specific studies, the recommended values ​​for children are based on those of adults and proportionate to energy expenditure.


VITAMIN B12: DATI SINU-LARN SOURCE

Category Age Weight Vit.B 12
  (years) (1) (kg) (2) (µg)
       
infants 0,5 1 7 10 0,5
Kids 1 3 9 16 0,7
  4 6 16 22 1
  7 10 23 33 1,4
Our boys 11 14 35 53 2
  15 17 55 66 2
  18 29 65 2
  30 59 65 2
  60+ 65 2
Our girls 11 14 35 51 2
  15 17 52 55 2
  18 29 56 2
  30 49 56 2
  50+ 56 2
Expectant     2,2
Nutrients     2,6


1 The upper limits of the age range are intended up to the completion of the next birthday (for example "1 - 3 years" means from 1 year just completed until the completion of the 4th year). The last age group of the woman is "50 and more" because with the menopause the needs of two important nutrients change: calcium and iron. In humans, the last age group is "60 and over".




2 In infants, children and adolescents, the weight ranges are the reference values ​​taken from table 1 of the "Energy" chapter: the lower limit of the interval corresponds to the weight of females in the lowest age group, while the upper limit corresponds to the weight of males in the older age group. In adults, the mean desirable weight of males and females in your country's population was reported (see chapter "Energy").

 

Alimony Amount of Cobalamin (Vit. B12)
Sheep's liver 90.05 mcg
Bovine liver 59.85 mcg
Goose liver 54 mcg
Clam 49.44 mcg
Turkey liver 49.4 mcg
Oyster, cooked 35.02 mcg
Kidney of bovine 28.2 mcg
Pig liver 26 mcg
Octopus 20 mcg
Caviar 20 mcg
Cereals fortified with vitamin B12 19.5 mcg
Oyster 19.46 mcg
Mackerel, cooked 19 mcg
Smoked herring 18.7 mcg
Chicken livers 16.58 mcg
Turkey heart 15.4 mcg
Bovine heart 13.76 mcg
Herring 13.67 mcg
Herring, cooked 13.14 mcg
Chicken - thigh 12.95 mcg
Calf's brain 12.2 mcg
Mussels 12 mcg
Muesli (fortified) 11 mcg
Tuna, cooked 10.88 mcg
Sheep heart 10.25 mcg
Salted cod 10 mcg
Brain of bovine 9.65 mcg
Tuna 9.43 mcg
Sardines in oil 8.94 mcg
Mackerel or mackerel 8.71 mcg
Pork kidney 8.49 mcg
Rabbit, semi-fatty meat 7.16 mcg
Rabbit, fatty meat 6.51 mcg
Bovine tongue 6.1 mcg
Duck eggs 5.4 mcg
Beef in jelly (canned) 5.14 mcg
Goose egg 5.1 mcg
Trout, cooked 4.97 mcg
Marinated herring 4.27 mcg
Mackerel in oil 4.23 mcg
Milk - skimmed powder 4.03 mcg
Pig heart 3.79 mcg
Sardinian 3.46 mcg
Beef flank, cooked 3.41 mcg
Latterini 3.4 mcg
Swiss cheese 3.34 mcg
Smoked salmon 3.26 mcg
Pig spleen 3.26 mcg
Milk - whole powder 3.25 mcg
Fat adult cattle 3.22 mcg
Salmon 3.18 mcg
Salmon, cooked 3.17 mcg
Beef ossobuco 3.16 mcg
Lobster, cooked 3.11 mcg
Tinca 3.1 mcg
Mullet 3 mcg
Seppia 3 mcg
Horse 3 mcg
Sea trout 3 mcg
Tuna in brine (drained) 2.99 mcg
Shoulder of lamb, grilled 2.97 mcg
Beef rump 2.97 mcg
Sturgeon, smoked 2.9 mcg
Sea eel 2.89 mcg
Pork tongue 2.84 mcg
Shoulder of lamb, cooked 2.8 mcg
Beef steak 2.8 mcg
Catfish, cooked 2.8 mcg
Atlantic salmon, cooked 2.8 mcg
T-bone beef steak 2.79 mcg
Lamb shoulder, lean, grilled 2.78 mcg
Rump of beef, cooked 2.76 mcg
Pork lung 2.75 mcg
Florentine beef 2.72 mcg
Beef steak, fatty 2.7 mcg
Viennese sausages (frankfurters) 2.67 mcg
Shoulder of lamb, lean, roast 2.65 mcg
Shoulder of lamb, roast 2.64 mcg
Lamb 2.64 mcg
Shoulder of lamb, lean 2.57 mcg
Beef steak, cooked 2.54 mcg
Turbot, cooked 2.54 mcg
Lamb chops, cooked 2.54 mcg
Shoulder of lamb 2.53 mcg
Sturgeon, terracotta 2.5 mcg
Whey, sour, evaporated 2.5 mcg
Lamb loin, cooked 2.47 mcg
Beef steak, fatty, cooked 2.47 mcg
Fillet of beef, cooked 2.45 mcg
Soy burgers 2.4 mcg
Whey, sweet, evaporated 2.37 mcg
Wolf fish, cooked 2.35 mcg
Leg of lamb 2.34 mcg
Leg of lamb, lean 2.34 mcg
Pike, cooked 2.3 mcg
Dairy 2.3 mcg
Leg of lamb, lean, cooked 2.28 mcg
Leg of lamb, cooked 2.28 mcg
Beef breast, braised 2.28 mcg
Grated Parmesan cheese 2.26 mcg
Catfish 2.23 mcg
Lamb chops, roast 2.23 mcg
Lamb chops, lean, roast 2.22 mcg
Tuna in oil (drained) 2.2 mcg
Tuna in oil, without salt 2.2 mcg
Loin of lamb, lean, roast 2.2 mcg
Sturgeon 2.2 mcg
Diamond 2.2 mcg
Perch, cooked 2.2 mcg
Pig brain 2.19 mcg
Lobster, cooked 2.15 mcg
Lamb chops, lean 2.14 mcg
Beef breast 2.13 mcg
T-bone beef steak, cooked 2.11 mcg
Lamb ribs 2.09 mcg
Florentine beef, cooked 2.09 mcg
Loin of lamb, lean 2.07 mcg
Lamb loin 2.04 mcg
Wolf fish 2.03 mcg
Swordfish, cooked 2.02 mcg
Bass 2 mcg
Black cod, smoked 2 mcg
Lobster 2 mcg
Pike 2 mcg
Chicken eggs - yolk 1.95 mcg
Perch 1.9 mcg
Shrimp, breaded and fried 1.87 mcg
Shoulder of veal, cooked 1.84 mcg
Corned beef (canned) 1.78 mcg
Salami (milan type) 1.77 mcg
Red Bull 1.75 mcg
Swordfish 1.75 mcg
Turkey egg 1.69 mcg
Greek cheese, feta 1.69 mcg
Fontina 1.68 mcg
Shoulder of veal 1.67 mcg
Buffalo 1.66 mcg
Gorgonzola 1.65 mcg
Corned-beef 1.62 mcg
Kielbasa sausages 1.61 mcg
gruyere 1.6 mcg
Haddock, smoked 1.6 mcg
surimi 1.6 mcg
Quail eggs 1.58 mcg
Gouda cheese 1.54 mcg
Emmenthal 1.54 mcg
Tent 1.53 mcg
Scallop 1.53 mcg
Sole 1.52 mcg
Black cod 1.5 mcg
Shrimp, cooked 1.49 mcg
Veal (slaughtered approx. 120 days) 1.49 mcg
Shark 1.49 mcg
Veal loin, cooked 1.48 mcg
Beef and pork mortadella 1.48 mcg
Tuscan Caciotta 1.47 mcg
Tent 1.47 mcg
Veal steak, cooked 1.46 mcg
Provolone Cheese 1.46 mcg
Grit 1.4 mcg
Beef tripe 1.39 mcg
Haddock, cooked 1.39 mcg
Fried egg 1.39 mcg
Halibut, cotto 1.37 mcg
Veal shank 1.36 mcg
Young beef (slaughtered 12 months) - lean 1.34 mcg
Turkey sausage, fresh 1.3 mcg
Squid 1.3 mcg
Chicken eggs - whole 1.29 mcg
Veal steak 1.29 mcg
Poached egg 1.28 mcg
Vitellone (slaughtered 12 months) - grass 1.27 mcg
Black olives 1.26 mcg
Squid, cooked 1.23 mcg
Pork belly, cooked 1.23 mcg
Turkey sausage, cooked 1.23 mcg
Veal rump, cooked 1.21 mcg
Haddock 1.2 mcg
Parmesan 1.2 mcg
Beef flank 1.18 mcg
Knockwurst, knackwurst 1.18 mcg
Double cheeseburger, mcdonald's 1.18 mcg
Halibut 1.18 mcg
Fresh pork sausage, cooked 1.18 mcg
Veal rump, cooked 1.17 mcg
Gambero 1.16 mcg
Kid 1.13 mcg
Pecorino 1.12 mcg
Cheese (less fat) 1.11 mcg
Veal rump 1.11 mcg
Whole hard-boiled or soft-boiled chicken eggs 1.11 mcg
Semi-fat adult cattle 1.11 mcg
omelet 1.09 mcg
Pork ribs, braised 1.08 mcg
Cod, cooked 1.05 mcg
Veal rump 1.04 mcg
Cheeseburger 1.02 mcg
Big tasty senza maionese, mcdonald's 1.01 mcg
Tartaruga 1 mcg
Hamburger, fast food 1 mcg
Big tasty, mcdonald's 0.98 mcg
Polish pork sausages 0.98 mcg
Loin of pork, lean, breaded and fried 0.97 mcg
Pork loin, lean, grilled 0.94 mcg
Lobster 0.93 mcg
Light mozzarella 0.92 mcg
Mozzarella for pizza 0.92 mcg
Fresh pork sausage 0.91 mcg
Cod - hake 0.91 mcg
Razza 0.9 mcg
Big mac, mcdonald's 0.88 mcg
Anchovies in oil 0.88 mcg
Pork tail 0.88 mcg
Lean raw ham 0.87 mcg
Rack of pork ribs 0.87 mcg
Cheeseburger, mcdonald's 0.86 mcg
Pork shoulder, lean, roast 0.86 mcg
Loin of pork, lean 0.84 mcg
Pork shoulder, lean 0.84 mcg
Pork belly 0.84 mcg
Pork loin, grilled 0.83 mcg
Beautiful country 0.83 mcg
Cheese fondue 0.83 mcg
cheddar 0.83 mcg
Hamburger, mcdonald's 0.83 mcg
Pork offal 0.82 mcg
Pork cheek 0.82 mcg
Milk cream 0.82 mcg
Mozzarella 0.81 mcg
Pork fillet 0.81 mcg
Burbot 0.8 mcg
Pork shoulder, roast 0.8 mcg
Hamburger with sauces and toppings 0.8 mcg
Loin of pork, lean, roast 0.8 mcg
Filet-o-fish without tartar sauce, mcdonald's 0.8 mcg
Pheasant 0.77 mcg
Scrambled egg 0.77 mcg
Pork loin, cooked 0.76 mcg
savoiardi biscuits 0.75 mcg
Burrito with beans and meat 0.75 mcg
Shrimp 0.74 mcg
Pork shoulder 0.74 mcg
Prosciutto 0.74 mcg
Loin of pork, roast 0.73 mcg
Aliotide 0.73 mcg
Cooked lean pork loin 0.73 mcg
Filet-o-fish, mcdonald's 0.73 mcg
Loin of pork, lean, braised 0.71 mcg
Pork leg, lean 0.71 mcg
Sheep's milk 0.71 mcg
Pork loin, cooked 0.71 mcg
Loin of pork, boneless, lean, grilled 0.7 mcg
Ham 0.7 mcg
sausage 0.7 mcg
Bacon 0.69 mcg
Lean pork loin 0.69 mcg
Pork loin, boneless, grilled 0.69 mcg
Cooked lean pork chops 0.68 mcg
Hamburger with fish and tartar sauce 0.68 mcg
Pork leg, roast 0.68 mcg
Cooked pork ribs 0.66 mcg
Pork loin, braised 0.65 mcg
Lean pork ribs 0.65 mcg
Roquefort cheese 0.64 mcg
Loin of pork 0.64 mcg
Lean pork - leg 0.63 mcg
Lean pork loin 0.63 mcg
Anchovy or alice 0.62 mcg
Milk chocolate 0.62 mcg
White chocolate 0.62 mcg
Milk chocolate, with cereals 0.62 mcg
Pork ribs 0.61 mcg
Epinepholo 0.6 mcg
Yellowfin tuna, cooked 0.6 mcg
Burrito with beans and chili 0.57 mcg
Kit kat 0.56 mcg
Chocolate sundae, mcdonald's 0.55 mcg
Loin of pork, boneless, lean, roast 0.55 mcg
Pork fillet, cooked 0.55 mcg
Loin of pork, boneless, roast 0.55 mcg
Pork mortadella 0.55 mcg
Pork loin without bone 0.53 mcg
Loin of pork, boneless, lean 0.53 mcg
Pig's leg 0.52 mcg
Yellowfin tuna 0.52 mcg
Hotdog 0.52 mcg
Capocollo 0.51 mcg
Loin of pork, boneless 0.51 mcg
Snail 0.5 mcg
Fiordilatte ice cream 0.5 mcg
pork loin 0.5 mcg
Burrito with beans 0.5 mcg

 



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