12 Meatless Foods Rich in Vitamin B12 (and How to Get Enough as a Vegetarian or Vegan)

Fortified favorites and swaps take the guesswork out of meeting essential nutrients.

By Medha deb

Created on Sep 24, 2025

Fortified favorites and swaps take the guesswork out of meeting essential nutrients.

Vitamin B12 is a vital nutrient that supports nerve function, helps make DNA and red blood cells, and keeps your brain and body energized. Traditionally, B12 is found in animal-based foods, but what happens if you’re vegetarian or vegan? Fortunately, there are plant-based and fortified options to help you meet your nutritional needs. This article explores top B12 sources that fit meat-free lifestyles, key facts about absorption, deficiency risks, and expert-backed tips for getting enough—without eating meat.

Why Vitamin B12 Is Important (and Why Getting Enough May Be Tricky)

Vitamin B12, also known as cobalamin, plays a critical role in a healthy nervous system, DNA synthesis, and red blood cell formation. Adults require about 2.4 micrograms (mcg) daily, with slightly higher amounts for people who are pregnant or breastfeeding. B12 is unique among vitamins because it is naturally made by bacteria and accumulates primarily in animal foods, making it an essential supplement or focus for vegetarians and vegans.

B12 deficiency can cause fatigue, nerve problems, and anemia.
Your body can’t make its own B12, so you need to get it from food or supplements.
B12 absorption depends on a protein called intrinsic factor, produced in the stomach.

Because plant-based foods do not naturally contain B12, vegetarians and vegans need to pay careful attention to dietary sources and fortification.

Top Meatless Foods High in Vitamin B12

While most natural B12 sources are animal-based, several meatless foods—especially fortified ones—can supply ample B12 for vegetarians and vegans. Here are the best options to include in your diet.

1. Fortified Breakfast Cereals

Many brands of breakfast cereals are fortified with synthetic (vegan-friendly) B12, making them an easy and reliable source for anyone avoiding meat. Check the nutrition label—one serving may provide 25–100% or more of your daily B12.

Choose plain, low-sugar options for the healthiest results.
Fortified oat, wheat, and bran cereals are widely available.

2. Nutritional Yeast

Nutritional yeast is a popular savory food seasoning used by vegans for its cheesy, umami flavor. While not naturally high in B12, it is almost always fortified. Just 2 tablespoons can contain 733% of the Daily Value.

Sprinkle it on popcorn, salads, tofu, or pasta.
Always check the label to ensure it is fortified with B12.

3. Fortified Non-Dairy Milk

Soy, almond, oat, rice, and coconut milks are not naturally rich in B12, but most brands fortify their products to match the vitamin content of cow’s milk. One cup often provides 50–100% of the daily requirement.

Check the nutrition facts to confirm B12 is included.
Mix into smoothies, pour over fortified cereal, or use in coffee.

4. Fortified Plant-Based Meats

Many brands of vegetarian or vegan burgers, sausages, and deli slices add B12 during production. While the amount varies, a typical serving can deliver up to 60–100% of your daily B12.

Read product labels to check for fortification.
Rotate plant-based meat alternatives with whole foods for balanced nutrition.

5. Dairy Products

For vegetarians who consume milk, yogurt, and cheese, these are natural sources of B12. Choose low-fat or fat-free options to maximize health benefits:

1 cup low-fat milk: 1.3 mcg B12 (54% DV)
8 ounces low-fat yogurt: 1.0 mcg (43% DV)
1 ounce cheddar cheese: 0.5 mcg (19% DV)

Regularly including dairy can make it easier for vegetarians to meet their B12 needs.

6. Eggs

Eggs, especially the yolks, supply a modest amount of B12. Two large eggs provide about 1.1 mcg (46% DV). Combine eggs with other B12 sources for best results.

Eggs also provide essential protein and other B vitamins.

7. Fortified Nutritional Supplements

When dietary sources aren’t enough, nutritional supplements specifically formulated with B12 offer a safe and effective option. Look for high-quality, vegan-certified brands if you avoid all animal products.

Consult with your healthcare provider for personalized dosing and to monitor blood levels if you suspect deficiency.

8. Nori, Certain Algae, and Seaweed Products

Nori seaweed contains small amounts of bioavailable vitamin B12, though the reliability and content vary considerably. Usually, the amounts are lower than the RDI, so nori should not be relied on as a sole source.

Best used to complement fortified foods and supplements.

9. Certain Mushrooms

Some wild mushrooms, such as shiitake, may contain trace amounts of B12, but these are not considered dependable sources for meeting daily requirements. Most cultivated mushrooms contain negligible B12.

10. Tempeh (Fermented Soy)

Certain batches of tempeh (a traditional fermented soybean product) made with wild bacteria may provide tiny amounts of B12. However, modern commercial tempeh generally has little to no B12, so it should not be used as a primary source.

11. Fortified Plant-Based Snack Bars and Protein Powders

Some brands of vegan snack bars, protein powders, and meal replacements are fortified with B12 to meet the needs of plant-based eaters. Always check the label for the B12 content per serving.

12. Fortified Condiments and Spreads

Certain vegan margarines, mayonnaise, or spreads are fortified with vitamin B12. Integrate these into meals for an extra boost, but again, always verify the label for details.

Table: Plant-Based & Vegetarian B12-Rich Foods at a Glance

Food	B12 Content (per serving)	Suitable for Vegans?	Fortified/Natural
Fortified Cereal	0.6–6 mcg/serving	Yes	Fortified
Nutritional Yeast (fortified)	2–6 mcg/tbsp	Yes	Fortified
Fortified Non-Dairy Milk (soy, almond, oat, etc.)	1–3 mcg/cup	Yes	Fortified
Dairy Milk (low-fat)	1.3 mcg/cup	No	Natural
Eggs (2 large)	1.1 mcg	No	Natural
Fortified Plant-Based Meats	~1–2.4 mcg/serving	Yes	Fortified
Nori Seaweed	trace–few mcg/sheet	Yes	Natural

Key Tips for Vegetarians and Vegans: How to Meet Your B12 Needs

Read food labels carefully. Look for B12 on packaging, especially for cereals, plant-based milks, and nutritional yeast.
Rotate sources. Consume a variety of fortified foods throughout the week to ensure adequate and consistent B12 intake.
Monitor your health. Watch for symptoms of B12 deficiency—fatigue, tingling in hands/feet, memory problems.
Consult your doctor. Blood tests can check B12 status, especially if you are vegan, pregnant, or older.
Consider supplements. If your diet is strictly plant-based or you have absorption issues, supplements are safe and effective.

Who’s at Risk for B12 Deficiency?

Those on long-term vegan or vegetarian diets without fortified foods or supplements.
People over 50, as absorption decreases with age.
Individuals with gastrointestinal disorders, such as celiac or Crohn’s disease.
Pregnant and lactating women following a plant-based diet (B12 needs are higher during these life stages).

FAQ: Vitamin B12 for Plant-Based Eaters

Q: Are there any truly natural plant sources of vitamin B12?

A: Most plant foods do not naturally contain bioavailable B12; some, like nori or certain wild mushrooms, may offer trace amounts, but reliability is low. Fortified foods and supplements are the best sources for vegetarians and vegans.

Q: How much vitamin B12 should I get daily?

A: Adults need 2.4 mcg daily. Pregnant and breastfeeding people require more. Since absorption isn’t 100% efficient, many experts recommend aiming for at least 3–5 mcg per day from foods or 25–100 mcg per day from supplements for vegans.

Q: Is it dangerous to take a B12 supplement if I already eat fortified foods?

A: Vitamin B12 is water-soluble, so your body excretes any excess. Taking a supplement as a precaution is generally safe, but consult your doctor if you have questions.

Q: How can I tell if my nutritional yeast or cereal actually contains B12?

A: Check the ingredients list and the nutrition facts panel for “cyanocobalamin” or “methylcobalamin” (types of B12). Not all brands are fortified, so don’t assume!

Q: What are the symptoms of B12 deficiency?

A: Common symptoms include weakness, fatigue, numbness or tingling in hands and feet, memory fog, irritability, and anemia. Long-term deficiency can lead to nerve damage.

Q: Can children follow a vegan diet and get enough B12?

A: Yes, but only with careful planning. Children’s B12 needs are lower than adults’, but they still depend on fortified foods or supplementation for healthy growth and brain development.

Vitamin B12 Supplementation: When and How

If you aren’t getting enough B12 from fortified foods or dairy and eggs, choose a supplement that meets your needs. Options include oral tablets, sublingual drops, sprays, or (in rare cases) injections prescribed by a healthcare provider. Vegans are advised to take a daily or weekly supplement to prevent deficiency. Always follow dosage recommendations and speak with your doctor for personalized advice.

Conclusion: You Can Thrive on a Plant-Based Diet and Meet Your B12 Needs

With informed choices and careful attention to fortified foods and supplement options, vegetarians and vegans can easily meet their daily B12 requirements and enjoy optimal health. Make label-checking a habit, prioritize variety, and consult a nutrition professional if you have concerns or unique health conditions. B12 is just one part of a balanced, vibrant plant-based lifestyle.

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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