What Foods Are High In B12 For Vegetarians?   

jauhar khan
@jauhar123 | Posted 02 Jul. 2019

Vitamin B12 is one of the best nutritional concerns for vegetarians and vegans because vitamin B12 is usually found only in animal foods. If you’re concerned that you may not be preparing enough B12, look for some of these foods. Ensuring a person carries enough vitamin B-12 in their diet is essential for optimum health. The health benefits of the vitamin include:

  • The development and division of red blood cells

  • protecting the nervous system.

  • Synthesizing a person's DNA.

  • Providing the body with energy.

One of the easiest ways to consume adequate vitamin B-12 when you are vegetarian is to eat dairy products:

  • Eight measures of yogurt can provide 1.1 micrograms of b12.

  • One bowl of low-***** milk yields 1.2 micrograms of b12.

  • One ounce of Swiss cheese gives .9 micrograms of b12.

These foods can be used at any time of day and are easily available. You need to take yogurt in your breakfast, milk as a midday drink or with your breakfast cereal, and some slices of cheese for a snack. Rather than these you can also prefer vitamin b12 tablets in india to get better vitamins for your body. Here are some of the b12 food for vegetarians.


Another food of B-12 for vegetarians is eggs. One large, hard-boiled egg will have six micrograms of vitamin B-12. You need to eat many eggs each day to meet your total B-12 requirement. This may be hard, but eggs can be one part of your daily B-12 intake. Try a hard-boiled egg in salads or mix eggs for breakfast.

Fortified cereals:

Foods enriched with vitamin B-12 can help you meet your daily intake in your diet. One great healthy food is breakfast cereal. Cereals can vary in the number of vitamin B-12 added. Therefore, you should know the packaging to determine whether your favourite good breakfast cereal provides sufficient vitamin B-12 per serving. For example, a 3/4 cup of Kellogg’s Corn Flakes includes 1.5 micrograms of B-12. Grape Nuts have the same number of vitamin B-12 in a 1/2 cup serving.

Nutritional yeast:

Another healthy food that provides vitamin B-12 is nutritional yeast. This is a go-to food for several vegetarians and vegans. It gives a depth of flavour to cooking. Several use nutritional yeast to provide a cheese-like flavour to foods. One tablespoon of nutritional yeast gives four micrograms of vitamin B-12. Sprinkle nutritional yeast on popcorn for a delicious snack or in a vegetarian- or vegan-friendly recipe. 


One studyTrusted Expert links purple laver, or nori, as a good source of vitamin B-12. This algae product is usually eaten in Asian countries. The study advises eating 4 grams of dried purple laver to meet the regular requirements for vitamin B-12 intake. You may see this product in Asian food markets. It is utilised in sushi and maybe a healthy and simple snack on its own.

Shitake mushroom:

Like nori, some mushroomsTrusted Source like shitake contains vitamin B-12, which is rare in plant-based foods. Likely, these fungi cannot supply your complete B-12 dietary needs each day, but it may be a good source sometimes. Even Gokshura is helpful for bodybuilding, combating diuretic issues. So, make sure to buy online gokshura price is less.


Vegetarians and vegans should forever be mindful of their B-12 intake. This is a vitamin that is very essential to the body and may be lacking in those who do not eat meat. You can get vitamin B-12 from animal-derived diets like dairy and eggs or fortified foods. Mushrooms and algae can even cover your B-12 intake on some events.