Vitamin B 12 (Cobalamin) - foods, RDA, deficiency & supplements
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On this page you will find information on:
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 |
| Beef meat (lean) | 5 | 0 | 6.25 | 0 |
| Wild boar | 5 | 0 | 6.25 | 0 |
| Roast beef | 5 | 0 | 6.25 | 0 |
| Ox tongue | 5 | 0 | 6.25 | 0 |
| Sirloin steak (roasted) | 5 | 0 | 6.25 | 0 |
| Matjes fillet | 4.7 | 1 | 7.05 | 1.5 |
| Trout fillet (smoked) | 4.5 | 0 | 3.375 | 0 |
| 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 |