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. 

Dairy
C

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.

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Dairy
C

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.

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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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