12 Meatless Foods High In Vitamin B12 for Vegetarians and Vegans

Discover nutrient-rich vegetarian and vegan foods that supply vitamin B12 without meat or fish.

By Medha deb

Created on Sep 28, 2025

Discover nutrient-rich vegetarian and vegan foods that supply vitamin B12 without meat or fish.

12 Meatless Foods High In Vitamin B12

For those who eat little or no animal products, vitamin B12—an essential nutrient for brain function, red blood cell formation, and nerve health—can be difficult to obtain naturally from diet alone. Vitamin B12 is mostly found in meats, seafood, and dairy. However, many vegetarians, vegans, and those following flexitarian diets are looking for ways to meet their B12 needs without turning to animal flesh.

This article explores the roles of vitamin B12, deficiency risk, and twelve meatless foods that can help fill the gap. Whether you’re a strict vegan, a lacto-ovo vegetarian, or simply want to cut back on meat, knowing where to get B12 is key for your overall health and well-being.

Why Vitamin B12 Matters

Vitamin B12 (cobalamin) is vital for:

Red blood cell production – Prevents anemia by supporting the formation of healthy red blood cells.
Brain and nervous system – Supports cognitive performance and nerve cell health.
DNA synthesis – Plays a role in cell division and growth, especially important during pregnancy and infancy.
Energy metabolism – Helps your body turn food into energy, reducing fatigue.

Who Is at Risk of B12 Deficiency?

Those mainly at risk include:

Vegans and strict vegetarians who exclude all animal products
Older adults, as absorption decreases with age
People with digestive disorders (e.g., Crohn’s disease, celiac disease)
Individuals on medications that reduce stomach acid

Low B12 can cause anemia, fatigue, weakness, memory problems, and even nerve damage if left untreated. Symptoms can be subtle, so it’s smart to get your B12 levels checked if you suspect a deficiency.

Top 12 Meatless Foods High In Vitamin B12

Below are twelve vegetarian or vegan-friendly foods that can help you meet your B12 needs. Note that many are fortified intentionally, as natural plant sources are rare and inconsistent.

1. Nutritional Yeast

Nutritional yeast is a deactivated yeast, popular among vegans for its cheese-like flavor and robust nutrition. It’s often sold in flakes or powder and can easily be sprinkled over pasta, popcorn, or salads. Fortified brands are an excellent source of B12. Always check the label to ensure it’s fortified—only then does it offer meaningful B12 levels.

1 tablespoon fortified nutritional yeast: up to 2.4 mcg vitamin B12 (100% DV or more)

2. Fortified Breakfast Cereals

Many breakfast cereals are fortified with vitamin B12, making them an easy option for both vegetarians and vegans. Popular brands mark their B12 content on nutrition labels, so check the box before buying. Some muesli and granolas, especially those labeled “plant-based” or “vegan,” may also be fortified.

Serving size varies: Typically 0.6–6 mcg B12 per serving depending on brand (up to 250% DV)

3. Dairy Milk and Yogurt

Dairy products are a top B12 source for lacto-vegetarians. Milk, yogurt, Swiss cheese, and cottage cheese offer B12 in a highly absorbable form. For people who tolerate dairy, including these can often meet daily B12 needs.

1 cup low-fat milk: 1.2 mcg B12 (50% DV)
8 oz yogurt: 1.2 mcg B12 (50% DV)
1 ounce Swiss cheese: 0.9 mcg B12 (37% DV)

4. Eggs

While eggs aren’t suitable for vegans, they’re a valuable B12 source for ovo-vegetarians. Most of the B12 in eggs is concentrated in the yolk, so eat the whole egg to reap the benefit.

1 large egg: 0.6 mcg B12 (25% DV)

5. Fortified Non-Dairy Milks

Plant milks like soy, almond, oat, and coconut are commonly fortified with B12 to mimic the nutrition of cow’s milk. Always choose fortified versions and check for B12 on the nutrition label, as not all brands add it to their products.

1 cup fortified soy milk: 1.1–3 mcg B12 (up to 100% DV)

6. Fortified Plant-Based Meats

Many mock meats, such as veggie burgers, tempeh bacon, vegan sausages, and seitan products, are fortified with B12. Since their content varies widely, refer to the packaging for details. As with cereals and milks, only fortified products are reliable sources.

1 serving (varies): 1–6 mcg B12 (up to 250% DV)

7. Fortified Nutritional Drinks

Certain nutrition shakes, plant-based protein beverages, and “meal replacement” drinks are B12-fortified. These are convenient for vegans and vegetarians who struggle to get enough B12 from other sources.

1 serving (varies): 1–2 mcg B12 (40–80% DV, check label)

8. Dried Purple Laver (Nori)

Unique among plant-based foods, dried purple laver (a type of edible seaweed, also known as nori) can provide bioactive B12. Studies suggest it is more reliable than other seaweeds and is suitable for most vegetarians and vegans.

4 grams dried nori: 2.4–4.0 mcg B12 (100% DV)

9. Tempeh

Tempeh, a fermented soy product, naturally contains trace B12 due to bacterial fermentation—though levels can be inconsistent and usually do not meet daily requirements. Tempeh is best seen as a possible bonus B12 source, not a sole provider.

3 ounces tempeh: 0.1–0.4 mcg B12 (not consistent)

10. Shiitake Mushrooms

Shiitake mushrooms are sometimes cited as a B12 source for vegans, but research shows the B12 content varies significantly, is often low, and may not be the active form humans absorb. Thus, they should not be relied upon for serious nutritional needs but can add trace amounts.

1 cup cooked shiitake mushrooms: up to 1 mcg B12 (variable)

11. Algae (Including Chlorella and Spirulina)

Certain types of algae, such as chlorella, have demonstrated biologically active B12 content. However, not all commercial spirulina or blue-green algae contain the usable, active vitamin B12 for people. Most should not be considered reliable sources, unless specifically tested for bioactive B12.

Serving varies by product and brand.

12. Fortified Nutritional Bars

Some high-protein or energy bars made for vegans are also fortified with B12. This makes them a convenient grab-and-go supplement for busy days.

Per bar (varies): 0.5–2.5 mcg B12 (20–100% DV)

The Truth About Plant-Based B12 Sources

Aside from fortified foods and select sea vegetables, true plant-based dietary sources of active B12 are very limited. Many traditional and web-cited “plant” sources, such as unfortified mushrooms, tempeh, and algae, contain either inactive B12 analogs or levels too low to meet daily needs. Always treat these foods as complements, not substitutes for fortified options or supplements if you are fully plant-based.

The Most Reliable Sources for Vegetarians and Vegans

Dairy and eggs – reliable for lacto-ovo vegetarians
Fortified foods – essential for vegans (cereals, non-dairy milks, nutritional yeast, plant-based meats, bars, and drinks)
Dried nori (purple laver) – promising, especially for those limiting processed foods

How Much Vitamin B12 Do You Need?

Age Group	Recommended Intake (micrograms, mcg/day)
Adults (19+ years)	2.4
Pregnant women	2.6
Breastfeeding women	2.8

These are U.S. recommended daily values. Needs may be higher for those with absorption issues or the elderly.

Tips for Meeting Your B12 Needs On a Meatless Diet

Make fortified foods (cereal, milk alternatives, nutritional yeast) a daily habit.
If eating eggs or dairy, include them regularly for reliable B12.
Check the nutrition facts on plant-based foods for B12 fortification.
If you follow a strict vegan diet, consider a vitamin B12 supplement—especially if your regular foods don’t supply enough.
Talk to your doctor about blood testing for B12 status, particularly if you have symptoms of deficiency or absorption risks.

Understanding Vitamin B12 Deficiency

B12 deficiency builds up slowly and may first cause no symptoms, making it easy to miss. Over time, these signs may appear:

Persistent fatigue or weakness
Pale or jaundiced skin
Mouth ulcers or smooth, sore tongue
Tingling or numbness in hands and feet
Problems with balance, confusion, or memory

Because these symptoms can overlap with other medical conditions, self-diagnosis is discouraged. Always see your healthcare provider if you notice persistent issues.

Frequently Asked Questions (FAQs) About Meatless Vitamin B12 Sources

Q: Can you get enough vitamin B12 as a vegan without supplements?

A: You can meet your needs through regular consumption of fortified foods like cereals, plant-based milks, nutritional yeast, and select energy bars/drinks. However, most health authorities recommend supplementation for reliable intake, as natural plant-based sources aside from fortified foods are minimal.

Q: Are nori or seaweed trustworthy B12 sources?

A: Dried purple laver (nori) is among the few plant-derived foods shown to contain active, absorbable B12 for humans. Other seaweeds may not be as reliable or may contain inactive forms.

Q: Why aren’t plant foods naturally high in B12?

A: Vitamin B12 is made by bacteria—animals absorb it from eating contaminated soil or through gut microbes. Plants don’t require B12 and only contain it if associated with B12-producing bacteria or from fortification.

Q: How do I know if a food is fortified with B12?

A: Check the nutrition or ingredients label for “cobalamin,” “cyanocobalamin,” or “vitamin B12.” Labels will state the amount per serving and whether it meets a percentage of the daily value (DV).

Q: What about fermented foods like kimchi or sauerkraut?

A: While some fermented foods may show trace B12 due to bacterial activity, levels are low and not reliably the active, usable form in humans.

Q: Can B12 deficiency be reversed?

A: Yes—most cases can be treated by dietary change or supplementation, especially when caught early. Untreated, advanced deficiency can cause permanent nerve damage.

Key Takeaways

Vitamin B12 is essential for health and is most abundant in animal-derived foods.
Vegetarians can often meet their needs with dairy and eggs, while vegans should regularly consume fortified foods or supplements.
Natural plant foods with active B12 are rare—dried nori is an exception.
Always check food labels for accurate B12 content and discuss supplementation with a healthcare provider if needed.

If you follow a vegetarian or vegan diet, being proactive about B12 intake is crucial for long-term energy, cognition, and overall well-being.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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