#1: Clams, Oysters, and Mussels
Shellfish are a great source of vitamin B12 and can be eaten raw, baked, steamed, fried, or made into chowder. In addition to vitamin B12 shellfish are a good source of zinc, copper, and iron. Clams provide the most vitamin B-12 with 98.9μg per 100g serving, accounting for 1648% of the RDA. That is 84μg (1401% RDA) per 3 ounce serving, and 187.9μg (3132% RDA) in 20 small clams, or 9.4μg (156.6 %RDA) in one small clam. Mussels and oysters are also good sources of B12 providing 600% RDA and 400% RDA per 100 gram serving. Click to see complete nutrition facts
Often appearing on the culinary scene as pâté, liver can also be prepared steamed or fried with onions and herbs. The liver of most any animal is packed with vitamin B-12, the highest on the list are: Lamb, beef, veal, moose, turkey, duck, and goose respectively. Lamb liver provides 85.7μg (1428% RDA) of vitamin B12 per 100g serving, or 72.85μg (230% RDA) in a 3 ounce serving. Click to see complete nutrition facts.
#3: Caviar (Fish Eggs)
Caviar and fish eggs are most often eaten as a garnish or spread. The eggs of whitefish contain the most vitamin B-12 with 56.4μg (940% RDA) per 100g serving. Caviar contains a third of that with 20μg (333% RDA) of vitamin B12 per 100g serving, 5.6μg (93% RDA) per ounce, and 3.2μg (53% RDA) per tablespoon. Chicken eggs, by comparison, only offer 1.29μg (22% RDA) of vitamin B-12 per 100g serving, or 0.65μg (11% RDA) per egg.
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