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Cobalamine (B12)

Cobalamine (B12) helps form red blood cells and maintain the central nervous system. Vitamin B12, or cobalamin, is a water-soluble vitamin so it must be taken regularly through food. Vitamin B12 is essential for the production of red blood cells and for the formation of the bone marrow. It is also involved in the metabolism of amino acids, nucleic acids and fatty acids. This vitamin is present in all foods of animal origin and there are no plants or vegetables that contain a sufficient quantity for human needs. For this reason, those who follow a vegetarian diet should supplement this vitamin with a food supplement.

Dietary supplement

You can use a dietary supplement of Cobalamine (B12) if you think your diet lacks this nutrient.

It helps break down food into energy that your body can use all day long.

Use the list below to check if your diet has enough Cobalamine (B12) intake.

Food high in Cobalamine (B12)

This list shows food that are top sources of Cobalamine (B12) and the quantity of Cobalamine (B12) in 100g of food

Cobalamine (B12)
RDA
0.089 mg
3708%
0.004 mg
167%
0.0035 mg
146%
0.00259 mg
108%
0.002 mg
83%
0.00195 mg
81%
0.0019 mg
79%
Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine