The Complete Vitamin B12 Vegan Foods List

T

Vitamin B12 comes from bacteria in soil, which means that no plant foods have it (because we wash them pretty thoroughly these days).

That leaves vegans with 2 options.

First, you can grab a vegan vitamin B12 supplement or a vegan multivitamin. That’s my preferred option to be on the safe side.

However, you can also get vitamin B12 through vegan foods that have been fortified with it.

Here, I’ll go over the most common types of foods that are fortified with B12.

The Best Fortified Vegan Foods for B12

I’ve spent a few hours looking for foods that typically have vitamin B12 added to them, and the list isn’t long.

Even in the foods in the list below, B12 is often only in some flavors. For example, the specific Kashi cereal I listed has a lot of B12, but most flavors of Kashi don’t have any.

Use this list to help you save time guessing which foods are likely to have B12. But you’ll need to check specific brands you’re interested in to see if they have B12.

Food Specific Example B12 in serving (%DV)
Nutritional Yeast Bobs Red Mill Nutritional Yeast 880%
Cereal Kashi Heart to Heart Oat Flakes and Blueberry Clusters 100%
Marmite   76%
Vegan yogurt Daiya yogurt 40%
Non-Dairy milk So Delicious almond milk 30%
Mac and cheese Daiya cheezy mac 20%
Energy bars Clif bars 10%

If you can find a good cereal, or are a fan of nutritional yeast or marmite, you can potentially get all your vitamin B12 just from food.

However, a supplement still isn’t a bad idea to be on the safe side.

Finally, regardless of which option you pick, you should see your doctor once in a while to get a blood test to check B12 levels (and a few other vitamins that are hard to get on a vegan diet).

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

Add comment