Vitamin B 12 (Cobalamin) - foods, RDA, deficiency & supplements

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Vitamin B 12 (Cobalamin) RDA - recommended daily allowance

RDA US* RDA DACH (EU)**
Age group
Female Male Female Male
14-18 y 2.4 μg 2.4 μg 4 μg 4 μg
19-30 y 2.4 μg 2.4 μg 4 μg 4 μg
31-50 y 2.4 μg 2.4 μg 4 μg 4 μg
51-70 y 2.4 μg 2.4 μg 4 μg 4 μg
> 70 y 2.4 μg 2.4 μg 4 μg 4 μg
Pregnant 2.6 μg 4.5 μg
Lactating 2.8 μg 5.5 μg
Sources:
  • * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
  • ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source

Vitamin B 12 (Cobalamin) low-carb and keto foods

per 100g per serving
Food Vitamin B 12 (Cobalamin) (μg) Carbs Vitamin B 12 (Cobalamin) (μg) Carbs
Turkey liver 49 1 49 1
Pork liver (liver) 39 1 48.75 1.25
Beef kidney 33 0 41.25 0
Chicken liver 25 1 12.5 0.5
Pig kidneys (kidney) 15 0 18.75 0
Liver sausage (fine) 13.5 1 4.05 0.3
Liver sausage (coarse) 11.5 1 3.45 0.3
Liver sausage (farmhouse liver sausage) 10.7 1 3.21 0.3
Rabbit meat 10 0 12.5 0
Kipper 9.7 0 12.125 0
Mackerel 9 0 13.5 0
Herring – atlantic ocean 8.5 0 8.5 0
Herring 8 0 8 0
Mackerel (smoked) 7.3 0 5.475 0
Rolled pickled herring 6.5 1 5.2 0.8
Sweetbread (calf) 6 0 6 0
Sprats (smoked) 6 0 4.5 0
Duck’s egg 5.4 1 4.32 0.8
Ostrich meat 5.1 0 6.375 0
Roast beef 5 0 6.25 0
Ox tongue 5 0 6.25 0
Sirloin steak (roasted) 5 0 6.25 0
Beef meat (lean) 5 0 6.25 0
Wild boar 5 0 6.25 0
Matjes fillet 4.7 1 7.05 1.5
Salmon (canned) 4.5 0 2.25 0
Trout 4.5 0 6.75 0
Venison meat 4.5 0 5.625 0
Beef steak (w/ herb butter) 4.5 0.001 5.625 0.00125
Trout fillet (smoked) 4.5 0 3.375 0