Essential Foods Packed With Vitamin B12

1. Beef Liver

Beef liver stands out as the most concentrated natural source of vitamin B12, providing a staggering 70-80 micrograms per 100 grams—far exceeding the daily requirement for adults. According to the USDA FoodData Central, a single serving of beef liver can supply over 3,000% of the recommended daily intake. The body absorbs vitamin B12 from animal sources like beef liver efficiently due to the presence of intrinsic factor, a protein in the stomach that binds and facilitates its uptake in the small intestine.

To enjoy beef liver’s nutritional benefits, consider sautéing with onions, adding thin strips to stir-fries, or blending into pâtés for a milder flavor. While extremely nutritious, beef liver should be eaten in moderation—about once a week—to avoid excessive intake of vitamin A, which can cause toxicity if consumed in large amounts over time (Harvard T.H. Chan School of Public Health). For those looking to maximize their vitamin B12 intake, beef liver remains an unbeatable choice in both potency and bioavailability.

2. Clams

Clams are among the richest sources of vitamin B12, packing an impressive 84 micrograms per 100 grams—making them even denser in B12 than beef liver, according to the USDA FoodData Central. This mollusk’s B12 content far surpasses that of other shellfish such as oysters and mussels, which provide approximately 16-20 micrograms per 100 grams. The extraordinary concentration of B12 in clams makes them a prized choice for those aiming to boost their intake through natural foods.

Clams can be enjoyed in a variety of delicious preparations, from classic steamed and served with garlic butter, to inclusion in chowders, pasta dishes, and seafood paellas. Their tender texture and unique flavor pair well with fresh herbs and citrus. However, it’s important to be aware of shellfish allergies, which can cause severe reactions in susceptible individuals. Always ensure clams are sourced from reputable suppliers to minimize the risk of contamination or foodborne illnesses (CDC: Shellfish Safety). For most people, incorporating clams into a balanced diet offers a powerful, natural boost in vitamin B12 with culinary versatility.

3. Sardines

Sardines are a potent source of vitamin B12, delivering approximately 8.9 micrograms per 100 grams, as noted by the USDA FoodData Central. This makes them one of the most B12-rich oily fish, outpacing options like salmon (3.2 micrograms/100g) and mackerel (7.6 micrograms/100g). Their small size belies a powerful nutritional profile, which also includes heart-healthy omega-3 fatty acids, calcium, and vitamin D—making sardines a standout choice for optimal wellness.

Sardines are highly versatile in the kitchen and can be enjoyed fresh or canned. For a simple and nutritious snack, eat canned sardines straight from the tin or layer them on whole grain toast with a squeeze of lemon. They also pair beautifully in salads, pasta dishes, or Mediterranean-inspired tapas. Consuming sardines with the bones maximizes calcium intake, while eating them with vitamin C-rich foods (such as tomatoes or bell peppers) may further enhance B12 absorption (Healthline: Vitamin B12). Sardines’ low mercury content and sustainability make them an excellent, eco-friendly seafood choice for regular consumption.

4. Fortified Breakfast Cereals

Fortified breakfast cereals provide a convenient and reliable source of vitamin B12, especially for individuals following vegetarian or vegan diets. Manufacturers enrich these cereals with synthetic B12 during processing, making it possible to obtain 25-100% or more of the daily recommended intake in just one serving, as per the National Institutes of Health. Unlike natural sources—such as animal products—fortified cereals contain cyanocobalamin, a form of B12 that is readily absorbed but synthetically produced.

While fortified cereals can help prevent deficiency, it’s important to differentiate between healthy and highly processed options. Some cereals are high in added sugars, refined grains, and artificial additives, which can counteract their health benefits. For the best results, select cereals with whole grains, minimal sugar (ideally less than 6 grams per serving), and a shortlist of recognizable ingredients. Pairing cereal with plant-based milk also fortified with B12 can further boost intake. For those who avoid animal products or have absorption difficulties, fortified breakfast cereals offer a practical, accessible way to maintain adequate vitamin B12 levels and support overall well-being (Academy of Nutrition and Dietetics).

5. Salmon

Salmon is not only a flavorful seafood favorite but also a significant source of vitamin B12, providing approximately 3.2 micrograms per 100 grams, according to USDA FoodData Central. In addition to its B12 content, salmon is renowned for its high levels of heart-healthy omega-3 fatty acids, which support brain function, reduce inflammation, and promote cardiovascular well-being. This powerful nutritional combination makes salmon a standout choice for those looking to optimize both neurological and overall health.

When comparing wild and farmed salmon, research indicates that wild salmon generally contains slightly higher levels of vitamin B12 and omega-3s per serving, though both varieties are nutritious (Healthline: Farmed vs. Wild Salmon). It’s important to be mindful of sourcing and sustainability; opt for wild-caught or responsibly farmed salmon certified by organizations such as the Marine Stewardship Council (MSC). For safe consumption, the FDA recommends eating salmon up to two to three times per week, as it is low in mercury. Enjoy grilled, baked, or poached salmon to retain its flavor and nutritional value.

6. Tuna

Tuna is another excellent source of vitamin B12, delivering around 10.9 micrograms per 100 grams, according to USDA FoodData Central. This high B12 content, combined with its lean protein and omega-3 fatty acids, makes tuna an appealing choice for supporting energy, metabolism, and neurological health. Both canned and fresh tuna are nutritious, though fresh varieties (such as yellowfin or bluefin) tend to have slightly higher B12 levels.

However, mercury content is a notable concern with tuna, especially in larger species like albacore and bluefin. The U.S. Food and Drug Administration (FDA) recommends limiting consumption to two servings per week, particularly for pregnant women and young children, to minimize mercury exposure. To incorporate tuna into your diet, consider adding canned tuna to salads, whole grain wraps, or pasta dishes. Fresh tuna steaks can be grilled, seared, or used in sushi. For a lighter meal, try a Mediterranean-style tuna salad with beans, olives, and fresh greens. By balancing portion size and frequency, tuna can be a safe, delicious way to boost vitamin B12 intake.

7. Trout

Trout is a highly nutritious freshwater fish, offering a generous supply of vitamin B12—about 7.5 micrograms per 100 grams, as reported by the USDA FoodData Central. Beyond its excellent B12 content, trout also provides substantial amounts of protein, omega-3 fatty acids, vitamin D, and essential minerals like potassium and selenium. This well-balanced nutrient profile helps support heart health, cognitive function, and immune system performance.

Compared to other freshwater fish such as catfish or tilapia, which contain less than 2 micrograms of B12 per 100 grams, trout is a superior choice for those focused on maintaining healthy B12 levels. Rainbow trout, in particular, stands out for its mild flavor and tender texture, making it appealing to a wide range of palates. To maximize B12 retention, try baking, broiling, or poaching trout, as these gentle cooking methods help preserve water-soluble vitamins. Trout can be served with fresh herbs, lemon, or a light sauce, and pairs well with whole grains and seasonal vegetables. For more information on trout’s nutrition, visit the Seafood Nutrition Partnership.

8. Milk

Cow’s milk is a widely consumed and reliable source of vitamin B12, offering approximately 1.1 micrograms per cup (244 grams), according to the USDA FoodData Central. This makes milk an important B12 contributor, especially for vegetarians who include dairy in their diets. The vitamin B12 in milk is highly bioavailable, meaning it can be efficiently absorbed and utilized by the body.

When comparing full-fat and low-fat varieties, the B12 content remains nearly identical; the major difference lies in fat and calorie content rather than vitamin concentration (Healthline: Milk Nutrition Facts). Both options provide a similar boost to B12 intake, so the choice between them can be made based on dietary preferences and overall nutritional needs. For those with lactose intolerance, lactose-free cow’s milk is an excellent alternative, as it retains the same vitamin B12 content but is easier to digest. Plant-based milks, such as almond or soy, do not naturally contain B12 but may be fortified—always check the label for confirmation. Incorporating milk and fortified dairy alternatives into daily meals can help consistently support healthy B12 status.

9. Yogurt

Yogurt is a nutritious dairy product that serves as a valuable source of vitamin B12, providing about 0.8-1.4 micrograms per 100 grams, according to USDA FoodData Central. The B12 in yogurt is highly bioavailable, much like that in milk, making it an effective choice for supporting daily requirements, particularly among vegetarians and those seeking easily digestible sources.

Regular yogurt and Greek yogurt both contribute to B12 intake, but there are subtle differences. Greek yogurt is more concentrated due to straining, resulting in higher protein and slightly lower carbohydrate content. While the B12 content per serving is similar, Greek yogurt may provide marginally less B12 by volume because some water-soluble vitamins are lost during straining (Healthline: Greek Yogurt vs. Regular Yogurt). To boost your B12, enjoy yogurt as a breakfast staple with fruit and whole grains, blend it into smoothies, or use it as a base for savory dips and dressings. Choose plain, unsweetened yogurt for the greatest health benefits, and look for live cultures to support digestive health alongside B12 nutrition.

10. Eggs

Eggs are a versatile and accessible source of vitamin B12, providing around 1.1 micrograms per large egg, according to USDA FoodData Central. Notably, the majority of B12 in eggs is concentrated in the yolk, rather than the white. Egg yolks are also rich in other essential nutrients such as vitamin D, choline, and healthy fats, while egg whites are mostly composed of protein and contain negligible amounts of B12.

For those relying on eggs to meet their B12 needs, it is important to consume the whole egg rather than just the whites. This is particularly relevant for vegetarians who do not eat meat or fish. Cooking eggs can slightly reduce their B12 content, but gentle methods like poaching or soft boiling help preserve more of the vitamin compared to high-heat techniques. Scrambled eggs, omelets with vegetables, or hard-boiled eggs as snacks are all effective ways to incorporate eggs into your diet. For individuals with an egg allergy or cholesterol concerns, consult with a healthcare provider to determine an appropriate intake. For more details, visit the Harvard T.H. Chan School of Public Health.

11. Chicken

Chicken is a popular lean protein that also contributes to vitamin B12 intake, especially for those who may not consume red meat or fish. A 100-gram serving of cooked chicken breast contains about 0.3 micrograms of B12, while the same amount of dark meat (thigh) offers slightly more, according to USDA FoodData Central. Dark meat tends to have a higher B12 concentration because it contains more blood vessels and myoglobin, which are associated with higher vitamin and mineral content.

When selecting chicken for maximum B12, choosing dark meat such as thighs or drumsticks can provide a minor nutritional advantage over white meat. To ensure safety and preserve nutrients, cook chicken to an internal temperature of 165°F (74°C), as recommended by the Centers for Disease Control and Prevention (CDC). Avoid overcooking, as high heat can degrade some water-soluble vitamins. Store raw chicken in the refrigerator and use within 1-2 days, or freeze for longer storage. Use cooked chicken in salads, wraps, or stir-fries for a convenient, B12-rich meal that fits easily into a balanced diet.

12. Turkey

Turkey is a nutritious poultry option that offers a respectable amount of vitamin B12, making it a valuable addition to a balanced diet. According to USDA FoodData Central, a 100-gram serving of cooked turkey breast contains about 0.8 micrograms of B12, while dark meat provides slightly more. Similar to chicken, the higher B12 content in dark turkey meat can be attributed to its richer blood supply and increased myoglobin content.

Compared to other poultry like chicken or duck, turkey generally offers a marginally higher B12 concentration, particularly in its dark meat. This makes turkey an excellent choice for those seeking lean protein sources that also contribute to their daily B12 needs. To enjoy turkey healthfully, opt for roasted or grilled turkey breast, use ground turkey in chili or stir-fries, or add thinly sliced turkey to whole grain sandwiches and salads. For holiday meals, consider using the leftovers in soups or casseroles to minimize waste and maximize nutrition. For more guidance on including turkey in a balanced diet, visit the Academy of Nutrition and Dietetics.

13. Swiss Cheese

Swiss cheese is recognized as one of the best dairy-based sources of vitamin B12, providing about 3.3 micrograms per 100 grams, as detailed by the USDA FoodData Central. The B12 in Swiss cheese is highly bioavailable, making it a practical option for vegetarians and those who may not consume animal flesh. This cheese is produced through a fermentation process involving specific bacteria, which may further enhance the bioavailability of its B12 content.

When compared to other popular cheeses, Swiss cheese contains a higher concentration of B12 than cheddar (about 1.5 micrograms/100g) or mozzarella (about 1 microgram/100g). This makes it particularly beneficial for individuals looking to meet their B12 requirements through dairy. However, like all cheeses, Swiss cheese is also relatively high in saturated fat and sodium. Practicing portion control is advisable—enjoy a thin slice on whole grain bread, in omelets, or as part of a balanced cheese platter with fruits and nuts. For more on cheese nutrition and healthy eating, see the Healthline: Cheese Nutrition. Including Swiss cheese in moderation can contribute meaningfully to your daily B12 intake.

14. Mackerel

Mackerel is an oily fish celebrated for its rich vitamin B12 content and abundance of healthy omega-3 fatty acids. According to USDA FoodData Central, Atlantic mackerel delivers about 19 micrograms of B12 per 100 grams—far exceeding the daily recommended intake. These high B12 levels, combined with heart-protective fats, make mackerel a powerhouse for supporting neurological and cardiovascular health.

It’s important to distinguish between Atlantic mackerel and King mackerel. While both are nutritious, Atlantic mackerel is lower in mercury and safer for regular consumption. In contrast, King mackerel is known to accumulate higher mercury levels, leading the FDA to recommend avoiding it—especially for pregnant women and young children (EWG’s Seafood Guide).

Atlantic mackerel can be enjoyed grilled, baked, or smoked, and pairs well with fresh lemon and herbs. With its high B12 and healthy fat content, mackerel stands out as a delicious and nutrient-dense choice, provided you select low-mercury varieties and consume in moderation for optimal safety and health.

15. Crab

Crab meat is a flavorful seafood option that boasts a notable vitamin B12 content—offering approximately 9.8 micrograms per 100 grams, according to USDA FoodData Central. This makes crab an excellent source for those looking to increase their B12 intake with a lean, protein-rich food. In addition to B12, crab meat is also a good source of minerals such as zinc and selenium, which support immune and thyroid health.

As with all shellfish, it’s important to be aware of potential allergies. Shellfish allergies are among the most common food allergies and can cause severe reactions, including anaphylaxis, in sensitive individuals. If you or a family member have a history of shellfish allergies, consult a healthcare professional before consuming crab or related seafood (American Academy of Allergy, Asthma & Immunology).

Crab can be enjoyed in diverse ways: as crab cakes, added to salads, in sushi rolls, or simply steamed and served with a squeeze of lemon. Pairing crab with whole grains or fresh vegetables makes for a B12-rich meal that is both nutritious and satisfying.

16. Oysters

Oysters are renowned for their exceptionally high vitamin B12 content, providing around 16 micrograms per 100 grams, according to USDA FoodData Central. In addition to B12, oysters are packed with essential minerals such as zinc, iron, selenium, and copper, making them a nutritional powerhouse for supporting immune function, energy production, and overall health. The combination of B12 and these trace minerals is especially valuable in maintaining nerve function and red blood cell formation.

Oysters can be enjoyed raw, steamed, baked, or grilled. Raw oysters are popular for their delicate flavor and texture, but cooking them does not significantly diminish their B12 content. However, cooking is advised for those with compromised immune systems, as it reduces the risk of foodborne illnesses associated with raw shellfish (CDC: Shellfish Safety). Always purchase oysters from reputable sources and check for safety certifications to avoid harmful bacteria or pollutants.

For a nutritious meal, serve oysters with a squeeze of lemon or a dash of hot sauce, or add them to seafood stews and pasta dishes. Their robust B12 and mineral content make oysters a valuable addition to a balanced diet.

17. Haddock

Haddock is a mild, white fish that serves as an excellent lean source of vitamin B12, offering approximately 1.2 micrograms per 100 grams, as reported by USDA FoodData Central. It is low in fat while providing high-quality protein, making it a heart-smart choice for those aiming to meet their B12 needs without added saturated fat. Haddock also contains valuable minerals such as selenium and phosphorus, contributing to its nutritional appeal.

When compared to cod, another popular white fish, haddock offers a similar B12 profile, with cod supplying about 1.0 micrograms per 100 grams. Both are excellent alternatives for those who prefer milder-tasting seafood or need a lower-fat protein source (Healthline: Cod Fish Nutrition).

Haddock’s delicate flavor pairs well with a variety of preparations. Try baking it with fresh herbs and lemon, poaching in a light broth, or grilling with a sprinkle of spices. Classic dishes like fish chowder or oven-baked haddock fillets can help incorporate this B12-rich fish into your weekly meal rotation for optimal health benefits.

18. Fortified Plant Milks

Fortified plant milks, such as soy, almond, and oat milks, have become essential sources of vitamin B12 for individuals following vegan or dairy-free diets. Naturally, these beverages contain no B12, but manufacturers commonly add cyanocobalamin or methylcobalamin to make them nutritionally comparable to cow’s milk. Many fortified plant milks provide 0.9 to 2.5 micrograms of B12 per cup, helping consumers meet a significant portion of their daily needs (Healthline: Vitamin B12 Foods).

There can be significant variation in B12 content between brands and types. For example, leading brands like Silk Soymilk and Almond Breeze fortify their beverages, but the exact amount of B12 may differ. Oat milk brands such as Oatly also commonly add B12, though consumers should always check the packaging for precise information.

When selecting plant milks, it is crucial to read nutrition labels carefully to ensure they are fortified with B12 and to compare serving sizes and added sugars. Opt for unsweetened versions when possible, and rotate among different fortified plant milks to enhance nutrient diversity in your diet.

19. Fortified Nutritional Yeast

Fortified nutritional yeast is a popular, vegan-friendly food product specifically designed to provide vitamin B12, which is not naturally present in plant-based yeasts. Manufacturers add synthetic B12—typically cyanocobalamin—during the production process, resulting in a product that can deliver up to 8.3 micrograms of B12 per two-tablespoon serving, according to USDA FoodData Central. This makes it a highly efficient way for vegans and vegetarians to supplement their B12 intake without animal products.

It’s important to distinguish fortified nutritional yeast from brewer’s yeast, which is not usually fortified and contains negligible amounts of B12. Only nutritional yeast labeled as “fortified” guarantees a meaningful B12 contribution (Healthline: Nutritional Yeast).

Nutritional yeast’s savory, cheesy flavor makes it a versatile ingredient in vegan cooking. Sprinkle it over popcorn, pasta, or roasted vegetables; blend into soups for a creamy texture; or use as a topping for salads and casseroles. Its ease of use and robust B12 content make fortified nutritional yeast a staple in plant-based kitchens seeking to ensure nutritional adequacy.

20. Shrimp

Shrimp is a widely enjoyed seafood that offers a notable amount of vitamin B12, with approximately 1.1 micrograms per 100 grams, according to USDA FoodData Central. Besides B12, shrimp is rich in protein, selenium, and iodine, while being low in calories and saturated fat. This makes it a valuable addition to diets aiming for heart health and metabolic support.

Shrimp and prawns are often confused, but while their nutritional profiles are similar, shrimp typically provides slightly higher B12 content per serving. Both are excellent sources of this vitamin and can be used interchangeably in recipes (Healthline: Prawn vs. Shrimp).

Allergy considerations are important, as shellfish—including shrimp—are among the most common food allergens, capable of causing severe reactions in sensitive individuals. Always consult with a healthcare provider if you have a history of allergies. For preparation, shrimp can be grilled, sautéed, steamed, or added to salads, pastas, and stir-fries. Avoid overcooking to maintain both texture and nutrient content, and always source shrimp from reputable suppliers for safety and freshness.

21. Pork

Pork is a valuable source of vitamin B12, particularly in lean cuts such as pork loin and tenderloin. According to USDA FoodData Central, a 100-gram serving of cooked pork loin provides about 0.7 micrograms of B12. Pork also offers high-quality protein, zinc, and iron, making it a nutritious option for those who include meat in their diets.

It’s important to distinguish between lean pork cuts and processed pork products like bacon, sausage, or ham. While processed pork may still provide B12, it is often much higher in sodium, saturated fat, and preservatives, which can negatively impact long-term health. Lean, unprocessed pork is preferable for maximizing nutritional benefits while minimizing risks associated with processed meats (Healthline: Is Pork Good or Bad?).

For a healthy meal, opt for grilled, baked, or stir-fried pork loin, avoiding excessive oil or breading. Pair pork with fiber-rich vegetables and whole grains to create balanced, nutrient-dense dishes. Proper cooking—reaching an internal temperature of 145°F (63°C)—ensures safety without sacrificing B12 or flavor.

22. Duck

Duck meat is a flavorful poultry option that provides a significant amount of vitamin B12, making it a worthy addition for those seeking variety in their protein sources. According to USDA FoodData Central, a 100-gram serving of cooked duck contains about 0.4 micrograms of B12, with the highest concentrations found in the darker cuts such as the leg and thigh. Duck is also rich in protein, iron, and selenium, contributing to its robust nutritional profile.

When compared to chicken and turkey, duck generally has a slightly lower B12 content per 100 grams but offers a richer taste and more tender texture due to its higher fat content. While chicken and turkey are often chosen for their leanness, duck appeals to those who enjoy deeper flavors and are looking to diversify their diet (Healthline: Duck Meat Nutrition).

Duck can be prepared in a variety of ways—roasted with herbs, seared and served with fruit sauces, or shredded into Asian-inspired wraps and salads. To reduce fat, remove the skin before eating, and balance your meal with plenty of vegetables and whole grains for a satisfying, B12-rich dish.

23. Venison

Venison, the meat from deer, is a lean and nutrient-dense game meat that delivers a substantial amount of vitamin B12. According to USDA FoodData Central, a 100-gram serving of cooked venison provides about 2.4 micrograms of B12, making it an excellent choice for those seeking to boost their intake with a lower-fat alternative to traditional red meats. Venison is also rich in protein, iron, and zinc, supporting muscle health and immune function.

When compared to beef, venison is generally leaner and contains less saturated fat while still offering comparable or higher B12 levels per serving. This makes venison particularly attractive for individuals looking to reduce fat intake without sacrificing essential nutrients (Healthline: Venison Nutrition).

For those interested in trying venison, it is important to source the meat responsibly. Choose venison from reputable butchers or certified game farms that follow strict safety and sustainability standards. Venison can be grilled, roasted, or used in stews for a rich, savory meal. Marinating helps tenderize the meat and enhance its natural flavors while retaining its valuable B12 content.

24. Anchovies

Anchovies are small, oily fish renowned for their concentrated vitamin B12 content. According to USDA FoodData Central, anchovies provide approximately 1.7 micrograms of B12 per 20-gram serving (8.6 micrograms per 100 grams), making them an efficient way to meet daily requirements with just a small portion. Anchovies are also rich in omega-3 fatty acids, calcium, and selenium, supporting heart and bone health.

When compared to sardines, which supply around 8.9 micrograms of B12 per 100 grams, anchovies are similarly dense in B12 but offer a more intense, savory flavor in much smaller serving sizes. Both are low on the food chain, which means they have relatively low mercury content and are considered sustainable seafood choices (Monterey Bay Aquarium Seafood Watch).

Anchovies can be incorporated into meals in various creative ways. Try blending them into salad dressings, adding to pizzas or pasta sauces, or using them to flavor vegetable dishes and tapenades. Their strong umami taste means a little goes a long way, making them ideal for both flavor and nutrition enhancement.

25. Mussels

Mussels are a nutrient-rich shellfish that deliver an impressive amount of vitamin B12, making them a standout choice among seafood options. According to USDA FoodData Central, mussels provide approximately 12 micrograms of B12 per 100 grams—more than many other shellfish, including shrimp and crab. Mussels are also an excellent source of minerals such as iron, selenium, and manganese, which support immune health, red blood cell production, and antioxidant defense.

Compared to clams and oysters, mussels offer a similarly high B12 content, though clams are known to have the highest levels among shellfish. Mussels are generally more affordable and widely available, making them a practical and sustainable seafood choice (Monterey Bay Aquarium Seafood Watch). Their mild flavor and tender texture appeal to a broad range of palates, and they can be prepared in a variety of ways, from steaming with garlic and white wine to adding to seafood stews and paellas.

As with all shellfish, mussels can trigger allergies in sensitive individuals, sometimes resulting in severe reactions. Always consult a healthcare provider if you are uncertain about shellfish allergies, and source mussels from reputable suppliers to ensure safety and freshness.

26. Kidney (Lamb or Beef)

Kidneys from lamb or beef are organ meats exceptionally high in vitamin B12, rivaling the B12 content found in liver. According to USDA FoodData Central, cooked beef kidney provides about 27 micrograms of B12 per 100 grams, while lamb kidney offers similar values. This concentration far surpasses the daily recommended intake, making kidneys one of the most potent natural sources of B12 available. In addition to B12, kidneys are rich in protein, iron, and selenium, supporting blood health and immune function.

Compared to liver, kidneys are slightly lower in B12 but still deliver much more than standard muscle meats. Both organs have unique flavors, but kidneys are often described as milder and less metallic than liver, though they retain a distinct taste and texture that may be new to some palates (Healthline: Organ Meats).

To prepare kidneys, they are often soaked in milk or water to reduce strong flavors, then quickly sautéed, grilled, or stewed. Popular in traditional dishes like steak and kidney pie, kidneys can be enjoyed by adventurous eaters seeking to maximize their B12 intake with nutrient-dense, savory meals.

27. Octopus

Octopus is a nutrient-dense seafood known for its impressive vitamin B12 content, delivering approximately 20 micrograms per 100 grams, according to USDA FoodData Central. This makes octopus one of the richest seafood sources of B12, substantially exceeding the daily requirement and supporting the nervous system, red blood cell production, and cellular energy.

When compared with squid—a closely related cephalopod—octopus generally offers higher B12 levels. For instance, squid contains about 1.3 micrograms per 100 grams, which is still beneficial but significantly less than octopus. Both, however, are also good sources of protein, selenium, and iron, adding to their nutritional value (Healthline: Octopus Nutrition).

Octopus can be enjoyed in a variety of cuisines. It is often boiled until tender and then grilled, marinated in olive oil and lemon, or included in Mediterranean salads and seafood stews. For best results, cook octopus gently to avoid toughness, and pair with fresh herbs and vegetables for a flavorful, B12-rich meal. Always source seafood from reputable suppliers to ensure both quality and sustainability.

28. Fortified Tofu

Fortified tofu has become an increasingly important dietary source of vitamin B12 for those following vegan and vegetarian lifestyles. Traditionally, tofu—made by coagulating soy milk—does not contain vitamin B12, but some manufacturers now add synthetic B12 (usually cyanocobalamin) to their products during processing. Fortified tofu can provide between 1.5 and 3 micrograms of B12 per 100 grams, depending on the brand and level of fortification (Healthline: Vitamin B12 Foods).

B12 content in fortified tofu varies across brands and regions. For example, products from brands like House Foods and Nasoya may offer fortified options, but it is essential to read nutrition labels closely to confirm B12 content. Not all tofu is fortified, so careful label reading ensures you’re getting the benefits.

Fortified tofu is highly versatile and can be included in stir-fries, salads, curries, and sandwiches or blended into smoothies and creamy sauces. For a vegan B12 boost, incorporate fortified tofu into Buddha bowls, breakfast scrambles, or grilled tofu skewers. This makes it easier for those on plant-based diets to meet their B12 needs without animal products.

29. Herring

Herring is a small, oily fish highly valued for its robust vitamin B12 content, providing about 13.7 micrograms per 100 grams, according to USDA FoodData Central. In addition to B12, herring is rich in heart-healthy omega-3 fatty acids, vitamin D, and selenium, supporting cardiovascular and cognitive health. The combination of these nutrients makes herring an excellent dietary choice for those seeking a natural B12 boost alongside essential fats.

Herring can be enjoyed fresh, smoked, or pickled. Pickled herring is a staple in many European cuisines, especially in Scandinavian and Eastern European countries. While the pickling process does not significantly diminish B12 content, it may add sodium, so those monitoring salt intake should consume pickled varieties in moderation. Fresh or smoked herring can be grilled, baked, or added to salads and spreads for a flavorful and nutritious meal (BBC Good Food: Health Benefits of Herring).

Classic cultural dishes include Dutch “maatjesharing,” Polish “śledzie,” and Scandinavian herring salads. Incorporating herring into your diet introduces both a culinary tradition and a potent source of vitamin B12 and omega-3s.

30. Fortified Vegan Meats

Fortified vegan meats have become a crucial source of vitamin B12 for those following plant-based diets, as naturally occurring B12 is absent from plants. Leading brands add synthetic B12 (usually cyanocobalamin) to their products, helping vegans and vegetarians meet daily requirements without animal-derived foods. For example, a serving of Beyond Meat Beyond Burger or Impossible Foods Burger can supply anywhere from 1 to 2.4 micrograms of B12, according to the manufacturer’s nutrition information (Healthline: Best Vegan Meat Brands).

B12 content and quality vary widely among plant-based meat products. Some, like Quorn and Gardein, also fortify their vegan meats, but always check the nutrition label for specifics. While these products offer convenience and B12, they may also be high in sodium, saturated fat (from coconut oil), or additives, so moderation and careful selection are advised.

When shopping for vegan meats, look for “fortified with vitamin B12” on labels, compare B12 amounts per serving, and opt for products with fewer processed ingredients. Incorporate these alternatives in burgers, tacos, stir-fries, or sandwiches for a practical, B12-enriched meal.

31. Emu

Emu, a large flightless bird native to Australia, is an unconventional yet highly nutritious source of vitamin B12. According to USDA FoodData Central, emu meat provides about 4.5 micrograms of B12 per 100 grams, making it richer in this vital nutrient than many traditional meats such as chicken, turkey, or pork. Emu is also notable for being high in protein, low in fat, and a good source of iron and zinc, which support immune and circulatory health.

Compared to more common meats, emu is leaner and often compared to beef for its texture and flavor, but with a lower fat profile and a milder taste. This makes it appealing to those seeking red meat alternatives that are both heart-healthy and nutrient-dense (Healthline: Emu Meat Nutrition).

Emu can be prepared similarly to beef—grilled as steaks, ground for burgers, or roasted for a tender and flavorful dish. To retain juiciness and nutrient content, avoid overcooking and pair with colorful vegetables and whole grains. For a unique culinary experience and a significant B12 boost, consider adding emu to your protein rotation.

32. Goose

Goose meat is a flavorful poultry choice that provides a noteworthy amount of vitamin B12, making it a distinctive addition to a varied diet. According to USDA FoodData Central, a 100-gram serving of cooked goose offers about 3.6 micrograms of B12—significantly more than duck, which contains around 0.4 micrograms per 100 grams. Goose is also rich in protein, iron, and zinc, supporting healthy blood and immune function.

Compared to duck, goose meat is generally darker and has a richer, more robust flavor profile, as well as a higher fat content. This fat renders during cooking and can impart a unique depth of flavor to dishes. The higher B12 content in goose makes it an excellent option for those looking to diversify their sources of this essential nutrient (Healthline: Goose Meat Nutrition).

Goose is traditionally prepared roasted, especially for festive occasions. To balance its richness, serve with tart fruits like apples or cranberries and plenty of vegetables. Properly scored skin and slow roasting help achieve a crisp exterior and succulent meat, ensuring a delicious and B12-rich centerpiece for special meals.

33. Quail

Quail is a small game bird that offers a unique and flavorful source of vitamin B12 within the poultry category. According to USDA FoodData Central, a 100-gram serving of cooked quail meat provides approximately 1.4 micrograms of B12. In addition to B12, quail meat is rich in protein, iron, and phosphorus, supporting muscle health and red blood cell production.

Quail eggs are also a notable B12 source, delivering around 1.6 micrograms per 100 grams (roughly five to six eggs), which is comparable to chicken eggs but in a more concentrated, smaller serving size. Both quail meat and eggs offer highly bioavailable B12, making them suitable for people seeking new and diverse ways to meet their nutritional needs (Healthline: Quail Eggs Nutrition).

Quail can be roasted, grilled, or braised, often served whole due to its petite size. Its delicate flavor pairs well with herbs, berries, and earthy grains. Quail eggs are popular in gourmet salads, appetizers, and sushi. Including quail in your dietary rotation can add both novelty and a substantial B12 boost.

34. Caviar

Caviar, the salt-cured eggs of sturgeon, is renowned for its luxury status and impressive nutrient profile. According to USDA FoodData Central, caviar provides about 20 micrograms of vitamin B12 per 100 grams, making it one of the richest B12 foods available. In addition to B12, caviar is packed with high-quality protein, omega-3 fatty acids, selenium, and iron, supporting cardiovascular, cognitive, and immune health.

Caviar is often compared to other fish roe, such as salmon or trout roe, which also supply notable B12 but typically in slightly lower concentrations. For example, salmon roe delivers about 10 micrograms of B12 per 100 grams. Both caviar and other roe are considered nutrient-dense delicacies, but caviar’s unique texture and intense flavor set it apart (Healthline: Caviar Nutrition).

Caviar is most commonly enjoyed on special occasions, served simply on blinis, toast points, or with crème fraîche to highlight its delicate taste. Due to its high cost and rich flavor, caviar is eaten in small amounts—yet even modest servings provide a significant B12 contribution, making it a luxurious boost to special meals.

35. Bison

Bison, also known as buffalo, is a nutrient-rich red meat that offers a substantial amount of vitamin B12. According to USDA FoodData Central, a 100-gram serving of cooked bison provides about 2.9 micrograms of B12, making it an excellent choice for those seeking to boost their intake with a lean, flavorful meat. Bison is also high in protein, iron, and zinc, supporting muscle health and immune function.

When compared to beef, bison is generally leaner, with less saturated fat and fewer calories per serving, but it offers a similar or slightly higher B12 content. This makes bison especially appealing for those wanting the taste and nutrient profile of red meat while managing fat intake (Healthline: Bison vs. Beef).

To retain bison’s leanness and tenderness, use gentle cooking methods such as grilling, broiling, or pan-searing over medium heat. Avoid overcooking, as bison’s low fat content can lead to dryness. Pair bison steaks or ground bison with roasted vegetables or whole grains for a balanced, nutrient-dense meal rich in vitamin B12.

36. Elk

Elk is a wild game meat prized for its robust flavor, leanness, and exceptional nutrient profile, particularly its vitamin B12 content. According to USDA FoodData Central, a 100-gram serving of cooked elk provides about 4.6 micrograms of B12, making it richer in this essential vitamin than many domesticated red meats. Elk also supplies high-quality protein, iron, zinc, and selenium, supporting energy, immune function, and muscle health.

When compared to venison (deer meat), elk is generally higher in B12 content and often described as having a milder, less gamey taste. Both elk and venison are significantly leaner than beef or pork, which makes them attractive options for those seeking to reduce saturated fat while maintaining excellent nutrient density (Healthline: Elk Meat Nutrition).

To prepare elk, use gentle cooking methods such as grilling, roasting, or slow-cooking, and avoid overcooking to maintain tenderness and moisture. Marinating helps enhance flavor and juiciness. Elk steaks, burgers, and stews are popular ways to enjoy this wild B12 source, providing a delicious and healthful alternative to conventional meats.

37. Rabbit

Rabbit meat is a lean, nutrient-rich protein source that offers a respectable amount of vitamin B12. According to USDA FoodData Central, a 100-gram serving of cooked rabbit contains about 7.1 micrograms of B12, which is substantially higher than most cuts of chicken. In addition to B12, rabbit is low in fat and calories and high in protein, making it an attractive choice for those seeking to maintain a healthy weight while optimizing nutrient intake.

When compared to chicken, rabbit is notably leaner and provides more B12 per serving. While chicken breast contains about 0.3 micrograms of B12 per 100 grams, rabbit offers more than 20 times that amount. This makes rabbit an excellent alternative for those seeking greater vitamin B12 density in a mild-flavored, white meat (Healthline: Rabbit Meat Nutrition).

For lean cooking, rabbit can be stewed, braised, or roasted to retain moisture and tenderness. Mediterranean-style rabbit with herbs, tomatoes, and olives is a classic dish. Pair rabbit with seasonal vegetables and whole grains for a balanced, B12-rich meal that is both light and satisfying.

38. Duck Eggs

Duck eggs are a nutrient-dense food and a potent source of vitamin B12, offering about 3.8 micrograms per 100 grams, according to USDA FoodData Central. This is significantly higher than chicken eggs, which provide approximately 1.1 micrograms per 100 grams. Duck eggs are also larger and contain more protein, fat, and minerals such as selenium and iron, making them a valuable addition to a varied diet.

In contrast to chicken eggs, duck eggs have a richer flavor and creamier texture due to their higher fat content. This makes them especially prized by bakers, as their yolks lend extra richness and lift to cakes, custards, and other desserts. For those seeking to increase their B12 intake, duck eggs provide a more concentrated source in a single serving (Healthline: Duck Eggs vs. Chicken Eggs).

Duck eggs can be used in any recipe that calls for chicken eggs, including scrambled eggs, omelets, quiches, and baking. Their larger size may require recipe adjustments. They are especially popular in Asian cuisines and gourmet cooking, offering both culinary versatility and a significant B12 boost.

39. Camembert Cheese

Camembert cheese is a soft, creamy French cheese that offers a moderate yet meaningful source of vitamin B12. According to USDA FoodData Central, Camembert provides about 1.3 micrograms of B12 per 100 grams. While not as concentrated as Swiss cheese, it still contributes significantly to daily B12 needs, especially for vegetarians who consume dairy products.

When compared with Brie—a similar soft, ripened cheese—Camembert’s B12 content is nearly identical. Both cheeses are made with cow’s milk, feature a bloomy rind, and offer comparable amounts of protein, fat, and calcium. Their main differences lie in flavor and texture, with Camembert often described as earthier and more intense, while Brie is milder and creamier (Healthline: Camembert Cheese Nutrition).

Due to its richness in saturated fat and calories, Camembert is best enjoyed in moderation. A small wedge can be a delicious addition to cheese boards, salads, or baked dishes. Pairing Camembert with whole grain bread, fresh fruits, and nuts creates a balanced snack that delivers a satisfying dose of B12 along with other beneficial nutrients.

40. Feta Cheese

Feta cheese is a staple of Mediterranean cuisine and a reliable source of vitamin B12, providing about 1.7 micrograms per 100 grams, according to USDA FoodData Central. In addition to its B12 content, feta is also rich in calcium, supporting bone health and muscle function. Its tangy flavor and crumbly texture make it a versatile ingredient for a variety of dishes.

When compared to other cheeses, feta offers a moderate amount of B12—more than mozzarella or ricotta, but less than Swiss cheese, which is among the highest B12 dairy sources. Feta’s calcium content is also substantial, making it a dual-purpose cheese for those looking to boost both B12 and bone-supporting nutrients (Healthline: Is Feta Cheese Healthy?).

Feta cheese is commonly featured in Mediterranean dishes such as Greek salads, spanakopita (spinach pie), and stuffed peppers. It can also be sprinkled over roasted vegetables, mixed into grain bowls, or used as a savory topping for flatbreads. Enjoying feta in moderation helps you add flavor and nutrition to meals while supporting your daily vitamin B12 intake.

41. Blue Cheese

Blue cheese is a distinctive dairy product known for its bold flavor and unique marbled appearance, as well as its contribution to vitamin B12 intake. According to USDA FoodData Central, blue cheese provides about 1.2 micrograms of B12 per 100 grams. This places it among the better cheese options for B12, particularly for those who appreciate strong, tangy flavors.

Compared with other aged cheeses, like Parmesan or aged cheddar, blue cheese typically contains a similar or slightly higher amount of B12. Many aged cheeses are excellent sources of protein and calcium, but blue cheese stands out for its crumbly texture and robust taste imparted by the Penicillium mold cultures used in its ripening process (Healthline: Blue Cheese Nutrition).

Blue cheese can be enjoyed in a variety of ways: crumbled over salads, melted into creamy dressings or sauces, paired with pears or figs on a cheese board, or used to elevate burgers and steaks. Its strong flavor means a little goes a long way, making it easy to add B12 to your meals without overindulging in calories or saturated fat.

42. Edam Cheese

Edam cheese is a semi-hard Dutch cheese that is both mild and subtly nutty in flavor, making it a popular choice for cheese lovers seeking nutritional benefits. According to USDA FoodData Central, Edam provides about 1.5 micrograms of vitamin B12 per 100 grams. This places it among the cheeses that meaningfully contribute to daily B12 intake, especially for vegetarians who rely on dairy for their B12 needs.

When compared with Gouda, another traditional Dutch cheese, Edam offers a similar B12 profile. Both cheeses are excellent sources of calcium and protein, but Gouda is typically slightly creamier and richer due to a higher fat content, while Edam’s lower fat content gives it a firmer texture and milder taste (Healthline: Gouda Cheese Nutrition).

Edam cheese can be enjoyed in a variety of ways: sliced on whole grain bread, cubed for cheese platters, or melted in sandwiches and casseroles. Its mild flavor makes it a family-friendly addition to pasta bakes or paired with fruit for a balanced snack. Including Edam in your diet supports B12 intake while offering versatility and taste.

43. Ricotta Cheese

Ricotta cheese is a creamy, Italian whey cheese that provides a notable source of vitamin B12, along with high-quality protein and calcium. According to USDA FoodData Central, ricotta contains about 0.8 micrograms of B12 per 100 grams. While its B12 content is lower than some hard cheeses, ricotta remains a beneficial option for those including dairy in their diet, especially when consumed regularly.

When compared to cottage cheese, another popular fresh cheese, ricotta offers a similar B12 profile and protein content. Cottage cheese provides about 1 microgram of B12 per 100 grams, making both cheeses suitable choices for boosting B12, though cottage cheese is typically lower in fat and calories. Ricotta is softer and creamier, which lends itself well to both sweet and savory dishes (Healthline: Ricotta Cheese Nutrition).

Ricotta’s versatility shines in baking and cooking. It is commonly used in lasagna, stuffed pasta shells, cheesecakes, and cannoli. For a protein-packed breakfast, try it on whole grain toast with fruit or honey. Including ricotta cheese in your meal rotation can help support B12 and protein needs with a creamy, mild flavor.

44. Paneer

Paneer is a fresh, non-aged cheese that is a cornerstone of many South Asian vegetarian diets. Made by curdling milk with an acid like lemon juice or vinegar, paneer provides a natural source of vitamin B12, delivering about 0.8 micrograms per 100 grams, according to USDA FoodData Central. This makes paneer especially valuable for vegetarians who may not consume eggs or meat, as dairy is one of the few B12 sources in plant-based diets.

Contrasted with tofu, which is made from soybeans and contains no naturally occurring B12 unless fortified, paneer stands out as a key contributor to B12 intake in traditional vegetarian cuisines. While tofu is lower in fat and often chosen for vegan diets, paneer’s dairy origin ensures a consistent B12 presence (Healthline: Paneer Cheese Nutrition).

Paneer is highly versatile and features in numerous Indian dishes such as palak paneer (spinach with paneer), mattar paneer (peas with paneer), and paneer tikka (grilled spiced paneer). It can be cubed and added to curries, salads, or stuffed into breads. Incorporating paneer into vegetarian meals not only enhances taste and texture but also helps meet daily vitamin B12 requirements.

45. Kefir

Kefir is a fermented dairy beverage celebrated for its high probiotic content and valuable contribution to vitamin B12 intake. Produced by fermenting milk with kefir grains containing a symbiotic mix of bacteria and yeast, kefir provides about 0.5 micrograms of B12 per 100 grams, according to USDA FoodData Central. This makes kefir a practical source of B12 for vegetarians and those seeking to diversify their dairy consumption.

Compared to yogurt, kefir generally contains a wider variety of probiotic strains as well as a slightly thinner, drinkable texture. While both yogurt and kefir offer similar B12 levels per serving, kefir’s fermentation process can make its nutrients, including B12, more bioavailable and easier to absorb (Healthline: Kefir vs. Yogurt).

Beyond its B12 content, kefir’s probiotics support gut health, digestion, and immune function. Kefir can be enjoyed on its own, blended into smoothies, or poured over granola and fruit. Choosing plain, unsweetened kefir maximizes health benefits while avoiding excess sugars. Including kefir in your diet can boost both vitamin B12 intake and overall digestive wellness.

46. Cottage Cheese

Cottage cheese is a fresh, soft cheese popular for its high protein and low-fat content, making it an excellent addition to balanced diets. According to USDA FoodData Central, cottage cheese provides about 1 microgram of vitamin B12 per 100 grams. This makes it a valuable source of B12, especially for vegetarians and those seeking lighter dairy options without sacrificing essential nutrients.

When contrasted with ricotta, cottage cheese is typically lower in fat and calories but offers a similar B12 profile. Ricotta’s creamy texture and slightly higher fat make it a favorite for baking and desserts, while cottage cheese’s mild flavor and curdy consistency lend themselves well to snacks and savory dishes (Healthline: Cottage Cheese Nutrition).

Cottage cheese is highly versatile and can be enjoyed in a variety of ways: mixed with fruit and honey for a sweet snack, paired with tomatoes and cracked pepper for a savory treat, or used as a filling in stuffed peppers and lasagna. Its high protein and B12 content make cottage cheese a satisfying and nutritious choice for breakfast, snacks, or light meals.

47. Crab Sticks (Imitation Crab)

Crab sticks, also known as imitation crab or surimi, are a processed seafood product made primarily from white fish (such as pollock) and other ingredients to mimic the taste and texture of real crab. According to USDA FoodData Central, imitation crab provides about 3.4 micrograms of vitamin B12 per 100 grams, which is a respectable amount, though still lower than what is found in real crab meat. Real crab offers roughly 9.8 micrograms of B12 per 100 grams, making it a superior source for this essential nutrient.

While imitation crab does supply B12—typically due to fortification rather than natural content—it is important to note its highly processed nature. Crab sticks often contain added starch, sugar, artificial flavorings, and preservatives to achieve their distinctive texture and taste (Healthline: Imitation Crab Nutrition).

Crab sticks are commonly used in sushi rolls, salads, and seafood spreads. However, because they are a processed food, it is wise to consume them in moderation and opt for real seafood or minimally processed alternatives when possible to maximize natural nutrient intake and minimize additives.

48. Eel

Eel is a nutrient-dense seafood that offers an impressive supply of vitamin B12, making it a valuable addition to a varied diet. According to USDA FoodData Central, a 100-gram serving of eel provides about 20 micrograms of B12, far surpassing the daily recommended intake and placing eel among the top seafood choices for this essential nutrient. Eel is also rich in protein, omega-3 fatty acids, and vitamin A, supporting heart and vision health.

When compared to other seafood, eel’s B12 content is similar to caviar and octopus, and considerably higher than many common fish such as salmon, tuna, or haddock. This makes eel a potent option for those seeking to maximize their B12 intake through seafood (Healthline: Is Eel Healthy?).

Eel is most famously enjoyed in Japanese cuisine as unagi (freshwater eel) or anago (saltwater eel), often grilled with a sweet soy-based glaze and served over rice. To preserve eel’s delicate flavor and nutrient content, it’s best to grill, broil, or lightly steam. Always ensure eel is sourced from reputable suppliers to guarantee freshness and food safety.

49. Scallops

Scallops are a prized shellfish known for their sweet flavor, tender texture, and nutritional benefits, including a notable amount of vitamin B12. According to USDA FoodData Central, a 100-gram serving of cooked scallops provides about 2 micrograms of B12, making them a beneficial seafood choice for supporting nerve and blood health. Scallops are also low in fat and calories while being rich in protein, magnesium, and potassium.

Compared to other shellfish, scallops offer a moderate B12 content—less than clams, oysters, or mussels, but more than shrimp or lobster. Their delicate flavor and versatility in cooking make them a favorite among seafood lovers. Scallops can be pan-seared, grilled, or baked, and pair well with citrus, herbs, and light sauces (Healthline: Scallops Nutrition).

When consuming scallops, it’s important to consider food safety and potential allergies. Shellfish allergies are common and can cause severe reactions in sensitive individuals. Always purchase scallops from reputable suppliers, ensure they are cooked thoroughly, and consult a healthcare provider if you have known shellfish allergies or sensitivities.

50. Fortified Energy Bars

Fortified energy bars are a convenient way to boost vitamin B12 intake, especially for busy individuals, vegetarians, or vegans seeking reliable sources of this essential nutrient. Many manufacturers add synthetic B12—most commonly cyanocobalamin—to their bars, with content ranging from 0.6 to 5 micrograms per bar, depending on the brand and serving size (Healthline: Best Protein Bars). Brands such as Clif Bar, Nature Valley, and Quest Nutrition often include B12 among their fortified vitamins and minerals.

B12 content and overall nutrition can vary greatly among energy bar brands. Some bars focus on whole food ingredients and minimal additives, while others may contain added sugars, artificial flavors, or excessive calories. It’s important to read labels carefully: look for bars that clearly state “fortified with vitamin B12” and check the B12 amount per serving. Also, consider protein, fiber, and sugar content to ensure you’re making a balanced choice.

Fortified energy bars can be a smart snack or meal replacement in a pinch, but use them as a supplement to—not a substitute for—a varied diet rich in natural B12 foods for optimal health and nutrition.

Conclusion

Maintaining adequate vitamin B12 intake is crucial for nerve health, energy production, and blood cell formation. Deficiency can develop gradually and lead to serious, sometimes irreversible complications, especially in older adults, vegetarians, and those with absorption issues (NHS: B12 Deficiency). Regularly including a variety of B12-rich foods or fortified products in your meals can help prevent these risks. For those concerned about their B12 status, it is wise to consult a healthcare provider for screening and personalized dietary advice (National Institute of Diabetes and Digestive and Kidney Diseases). Proactive management ensures lifelong health and well-being through proper B12 nutrition.

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