Which Fish Are High in Vitamin B12?
Explore how certain fish provide a potent source of essential vitamin B12, helping you meet dietary needs and understand their place in a balanced diet.
Vitamin B12 is a nutrient the body requires but cannot manufacture itself, meaning it must be obtained through diet. Animal-based foods are natural sources of this vitamin, with certain types of fish being particularly rich providers.
The Role of Vitamin B12 in the Body
Vitamin B12, also called cobalamin, is integral to several major bodily processes. It is a necessary component for the development and function of the central nervous system, including brain and nerve cells. The vitamin also works to help make DNA, the genetic material present in all cells. Without sufficient B12, the body’s ability to produce healthy red blood cells is impaired.
This can lead to a condition where red blood cells become large and irregularly shaped, hindering their movement from the bone marrow into the bloodstream. The Recommended Dietary Allowance (RDA) for adults aged 14 and older is 2.4 micrograms (mcg) per day.
Top Fish Sources of Vitamin B12
Several types of fish and seafood are exceptionally dense sources of vitamin B12, often providing well over the daily recommended amount in a single serving. Clams are one of the most potent sources; a 3.5-ounce (100-gram) serving can contain up to 98.9 mcg of B12, which is over 4,000% of the Daily Value (DV).
Sardines are another excellent option, as a 1-cup serving of drained sardines delivers around 554% of the DV for vitamin B12. Trout offers a significant amount as well, with a 3-ounce serving providing more than 100% of the daily requirement. Similarly, salmon is a popular choice, and a 3-ounce fillet contains approximately 80% of the DV for B12.
Canned tuna is a convenient and accessible source, as a 3-ounce serving of light tuna packed in water provides about 42% of the DV. The specific B12 content can vary slightly based on the type of fish and its preparation method.
Comparing Fish with Other B12 Sources
The concentration of vitamin B12 in fish is noteworthy when compared to other foods. For instance, a 3.5-ounce (100-gram) serving of cooked salmon provides about 4.8 mcg of B12, while the same serving size of ground beef contains approximately 2.6 mcg.
Other animal products also contain B12, but often in smaller quantities than top fish sources. A large hard-boiled egg provides about 0.6 mcg of the vitamin, which is about 25% of the DV. Dairy products like milk and yogurt offer B12 as well; one cup of low-fat milk has around 1.2 mcg, or 50% of the DV. Fortified foods, such as some breakfast cereals, are an option for those who consume fewer animal products, but the amount can vary widely by brand.