Vitamin B12 Food Source

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 fit to your diet habits. Eating of several of those daily, can help in reaching the daily recommendations. 

Best source
A

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

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Best source
A

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.

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Dairy free
A

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.

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Best source
A

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. 

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Dairy free
B

Turkey (cooked)

Serving size of 3oz  (85g) Turkey (cooked) has 1.450mcg Vitamin B12, which is 51% of vitamin daily RDA for lactating women.

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Dairy free
C

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.

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Dairy free
C

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. 

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