Foods High in Vitamin B12 in Australia
See which Australian foods provide vitamin B12 in typical portions and which are most concentrated per 100 g.
Values come from the Australian food catalogue used by MorselMetrics. The practical ranking applies a typical serving estimate only to compare foods; it does not change the underlying food-composition data.
Explore vitamin b12 interactively
Top foods by a practical serve
This view asks: how much vitamin b12 might a normal serving of this food contribute? Serving sizes are comparison estimates, not dietary recommendations.
| # | Food | Typical serve | Vitamin B12 | Source |
|---|---|---|---|---|
| 1 | Lamb, liver, grilled, no added fat | 100 g (a serve) | 76.50 µg | FSANZ Australian Food Composition Database |
| 2 | Mussel, blue, steamed | 100 g (a fillet) | 20.00 µg | FSANZ Australian Food Composition Database |
| 3 | Octopus, raw | 100 g (no typical serve recorded) | 20.00 µg | FSANZ Australian Food Composition Database |
| 4 | Octopus, boiled, no added fat | 100 g (no typical serve recorded) | 17.80 µg | FSANZ Australian Food Composition Database |
| 5 | Abalone, black lip, aquacultured, raw | 100 g (no typical serve recorded) | 15.00 µg | FSANZ Australian Food Composition Database |
| 6 | Abalone, green lip, aquacultured, raw | 100 g (no typical serve recorded) | 15.00 µg | FSANZ Australian Food Composition Database |
| 7 | Rabbit, flesh, casseroled, no added fat | 100 g (no typical serve recorded) | 8.00 µg | FSANZ Australian Food Composition Database |
| 8 | Sprat, blue, wild caught, flesh, skin & bones, raw | 100 g (no typical serve recorded) | 7.00 µg | FSANZ Australian Food Composition Database |
| 9 | Noodle, soba, dry | 150 g (a cooked serve) | 6.90 µg | FSANZ Australian Food Composition Database |
| 10 | Emu, fan fillet, raw | 100 g (no typical serve recorded) | 6.70 µg | FSANZ Australian Food Composition Database |
| 11 | Chicken, liver, raw | 100 g (a serve) | 16.60 µg | FSANZ Australian Food Composition Database |
| 12 | Rabbit, farmed, whole, raw | 100 g (no typical serve recorded) | 5.30 µg | FSANZ Australian Food Composition Database |
| 13 | Oyster, aquacultured, raw | 100 g (a fillet) | 15.00 µg | FSANZ Australian Food Composition Database |
| 14 | Ostrich, fan fillet, raw | 100 g (no typical serve recorded) | 5.00 µg | FSANZ Australian Food Composition Database |
| 15 | Ostrich, moon steak, raw | 100 g (no typical serve recorded) | 5.00 µg | FSANZ Australian Food Composition Database |
| 16 | Soft drink, energy drink, Red Bull | 250 g (a glass) | 5.00 µg | FSANZ Australian Food Composition Database |
| 17 | Mullet, yelloweye, fillet, raw | 100 g (no typical serve recorded) | 4.90 µg | FSANZ Australian Food Composition Database |
| 18 | Meatball or rissole, beef, commercial, cooked | 150 g (a portion) | 4.20 µg | FSANZ Australian Food Composition Database |
| 19 | Sausage, lamb, plain, fried, no added fat | 150 g (a portion) | 4.20 µg | FSANZ Australian Food Composition Database |
| 20 | Beef, corned, canned | 150 g (a portion) | 4.80 µg | FSANZ Australian Food Composition Database |
Top foods per 100 g
This view measures nutrient concentration. It is useful for comparing the composition of foods, but a 100 g amount may be much larger or smaller than a normal serving.
| # | Food | Vitamin B12 per 100 g | Source |
|---|---|---|---|
| 1 | Lamb, liver, grilled, no added fat | 76.50 µg | FSANZ Australian Food Composition Database |
| 2 | Mussel, blue, steamed | 20.00 µg | FSANZ Australian Food Composition Database |
| 3 | Octopus, raw | 20.00 µg | FSANZ Australian Food Composition Database |
| 4 | Octopus, boiled, no added fat | 17.80 µg | FSANZ Australian Food Composition Database |
| 5 | Abalone, black lip, aquacultured, raw | 15.00 µg | FSANZ Australian Food Composition Database |
| 6 | Abalone, green lip, aquacultured, raw | 15.00 µg | FSANZ Australian Food Composition Database |
| 7 | Spread, yeast, marmite | 10.00 µg | FSANZ Australian Food Composition Database |
| 8 | Rabbit, flesh, casseroled, no added fat | 8.00 µg | FSANZ Australian Food Composition Database |
| 9 | Sprat, blue, wild caught, flesh, skin & bones, raw | 7.00 µg | FSANZ Australian Food Composition Database |
| 10 | Emu, fan fillet, raw | 6.70 µg | FSANZ Australian Food Composition Database |
| 11 | Chicken, liver, raw | 16.60 µg | FSANZ Australian Food Composition Database |
| 12 | Rabbit, farmed, whole, raw | 5.30 µg | FSANZ Australian Food Composition Database |
| 13 | Oyster, aquacultured, raw | 15.00 µg | FSANZ Australian Food Composition Database |
| 14 | Ostrich, fan fillet, raw | 5.00 µg | FSANZ Australian Food Composition Database |
| 15 | Ostrich, moon steak, raw | 5.00 µg | FSANZ Australian Food Composition Database |
| 16 | Mullet, yelloweye, fillet, raw | 4.90 µg | FSANZ Australian Food Composition Database |
| 17 | Emu, steak, as purchased, raw | 4.60 µg | FSANZ Australian Food Composition Database |
| 18 | Noodle, soba, dry | 4.60 µg | FSANZ Australian Food Composition Database |
| 19 | Protein powder, whey based, protein >70%, unfortified | 4.70 µg | FSANZ Australian Food Composition Database |
| 20 | Meatball or rissole, beef, commercial, cooked | 2.80 µg | FSANZ Australian Food Composition Database |
Why the rankings differ
Per 100 g tells you how concentrated a nutrient is. Per serve asks a different practical question: what amount might this food contribute when eaten in a more typical quantity? Dried herbs, powders, spreads and concentrates often look dominant per 100 g even though people usually eat much less than 100 g.
About the data
MorselMetrics uses Australian food-composition records, primarily the Australian Food Composition Database with reviewed AUSNUT records where applicable. Each row keeps its own source, and missing source values remain separate from true zeroes. Food composition varies by product, preparation and sample, and these rankings do not account for individual nutrient absorption.
Nutrition information is for general educational use and is not personal medical advice. See data sources and limitations and the nutrition disclaimer.
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