Vitamin B12 Food Source - may increase breastmilk B12
make sure you get enough vitamin B12 in your diet by eating vitamin B12 rich foods
Vitamin B12 Recommended Dietary Allowance (RDA) for lactating women is 2.8mcg. This means you should eat 2.8 mcg of the vitamin every day.
Here are several good options for Vitamin B12 rich food. Eating of several of those daily, can help in reaching the daily recommendations.
Chicken Liver (cooked)
Chicken Liver (cooked) Serving size of 3oz (85g) chicken liver has 14.100 mcg vitamin B12, which is 503% of the daily vitamin B12 RDA for lactating women. 1 liver (20g) has 3.300mcg vitamin B12, which is 117% of the daily vitamin RDA. Serving of 3oz (85g) of chicken liver is also
Fish, Salmon (cooked)
Fish, Salmon (cooked) Serving size of 1/2 fillet (155g) salmon fish has 8.790 mcg vitamin B12, which is 313% of the daily vitamin B12 RDA for lactating women. Serving of 1/2 fillet (155g) of salmon fish is also a good source of other priority 1 nutrients for lactating women, such as DHA
Fish, Sardines (in oil)
Fish, Sardines (in oil) Serving size of 4 sardines (48g) fish has 4.290 mcg vitamin B12, which is 271% of the daily vitamin B12 RDA for lactating women. 1 can (92g) has 540% of daily RDA. Serving of a can (92g) of sardines fish is also a good source of other
Beef ground (cooked)
Beef ground (cooked) Serving of 3oz (85g) Beef ground (cooked) also have 2.390mcg Vitamin B12, which is 85% of the daily vitamin B12 recommendations (RDA) for lactating women. Serving size of 3oz (85g) Beef ground (cooked) also has 0.300 mg vitamin B6, which is 15% of the daily vitamin RDA for
Lamb (cooked)
Lamb (cooked) Serving size of 3oz (85g) lamb (cooked) has 2.140 mcg vitamin B12, which is 76% of the daily vitamin B12 RDA for lactating women. % Vitamin daily requirement while breastfeeding (serving size: 3oz (85g)) B12 76% Find a recipe with lamb here follow MyMilk Facebook Twitter Instagram Linkedin
Fish, Halibut (cooked)
Fish, Halibut (cooked) serving size of 1/2 fillet (159g) Halibut Fish (cooked) has 2.020mcg Vitamin B12, which is 72% of vitamin RDA for lactating women. Halibut fish is a good source of other priority 1 nutrients for lactating women, such as Vitamin B6, selenium and DHA fatty acid (omega 3). % Vitamin
Cereals, fortified (ready to eat)
Cereals, fortified (ready to eat) Serving size of 1cup (28g) Cereals, fortified (ready to eat) has 1.500mcg-6.220mcg vitamin B12, which is 53-222% of the daily vitamin RDA for lactating women. Cereals, fortified (ready to eat) can also be a good source for other priority 1 nutrients for lactating women such
Turkey (cooked)
Serving size of 3oz (85g) Turkey (cooked) has 1.450mcg Vitamin B12, which is 51% of vitamin daily RDA for lactating women.
Yogurt (lowfat)
Yogurt (lowfat) Serving size of 1cup (245g) yogurt (low fat) has 1.370mcg vitamin B12, which is 48% of the daily vitamin RDA for lactating women. Yogurt (lowfat) can also be a good source for other priority 1 nutrients for lactating women such as Vitamin B2 and Iodine. % of daily
Milk (low fat)
Serving size of 1cup (244g) milk (low fat) has 1.150mcg vitamin B12, which is 41% of the daily vitamin RDA for lactating women.
Egg (cooked)
Serving size of 1 each large (50g) Egg (cooked) has 0.550 mcg vitamin B12, which is 19% of the daily vitamin RDA for lactating women.
Rice Drink, fortified
Serving size of 1 cup (8 fl oz) rice drink, fortified has 0.380-1.510 mcg vitamin B12, which is 13-68% of the daily vitamin B12 RDA for lactating women.