10 of the Best Vegan B12 Sources

Last Updated: January 30, 2023

Vitamin B12 is an essential micronutrient, as it supports red blood cell and DNA formation, which impacts the development of our nerve and brain cells. But here’s the issue for vegans—B12 primarily occurs in animal products.

So, vegans must go out of their way to ensure they’re consuming enough B12. While taking a B12 supplement is an option, and there’s even research to suggest that the body might absorb it more easily since it’s in a free form, it’s satisfying to get B12 from food.

We’ll share the best vegan B12 sources so you can maintain your plant-based diet and health.

1. Vegan Meat

Vegan meat is an excellent way to get B12 if you purchase a B12-fortified variety. According to the Mayo Clinic, adults need 2.4 micrograms of B12 per day.

The amount of B12 you get from vegan meat will vary according to the company and type of meat. Some meats, such as Beyond Meat’s beef and burger products, contain the amount of B12 that you’d get from eating a similar-sized piece of beef.

Other vegan meat products will showcase the amount of B12 on the front of the package. However, it’s not a given that all vegan meat contains B12, so make sure to check the label.

Other Nutrients in Vegan Meat

Vegan meat often hosts a range of nutrients, with protein and fiber often being among the most notable, given that these meats often contain a base of beans or soy. Other nutrients you can expect to find in vegan meat include:

Calcium
Magnesium
Phosphorus
Complex carbohydrates

How to Use Vegan Meat

You can often treat vegan meat as regular meat, with options to grill, bake, microwave, and fry it. We recommend following the instructions on the package for the best preparation options.

Benefits of Vegan Meat

Vegan meat often contains less fat than traditional meat, meaning it might help reduce the risk of cardiovascular disease, cancer, and inflammation.

It can also make it easier for a person to stick with a vegan diet, especially for meat-lovers-turned-vegans.

2. Nutritional Yeast

Nutritional yeast is one of the vegan’s most beloved sources of natural B12. Consuming just two teaspoons of it offers 313% of the daily value, meaning you wouldn’t need to eat anything else to maintain healthy B12 levels.

Sugarcane and beet molasses are the staples of nutritional yeast, where the inactive yeast strain saccharomyces cerevisiae comes from. So, there’s no need to worry about accidentally picking up non-vegan nutritional yeast.

Other Nutrients in Nutritional Yeast

Nutritional yeast is a good source of the following nutrients:

Protein
Fiber
Thiamine (vitamin B1)
Riboflavin (vitamin B2)

How to Use Nutritional Yeast

Nutritional yeast has a savory flavor, so it’s an excellent condiment to use in place of cheese. You can sprinkle it on top of pasta, salad, vegetables, rice dishes, popcorn, and more for a tasty and vegan-friendly spice or cheese substitute.

Benefits of Nutritional Yeast

Nutritional yeast is high in antioxidants, which means that they decrease the number of free radicals in your body that can lead to diseases like cancer, macular degeneration, and heart disease.

3. Fortified Cereal

Since so few foods naturally contain vegan B12 sources, you’ll see a lot of fortified foods on this list, and cereal is among them.

Many kinds of vegan cereal offer all or nearly all the vitamin B12 you need daily, such as Quacker Puffed Rice Cereal, Kellogg’s All-Bran, and Rice Chex. Comparing nutrition labels is crucial here to maximize your B12 intake.

Other Nutrients in Cereal

Most cereal notoriously comes fortified with many nutrients. They often offer many types of B vitamins along with the following:

Vitamin E
Zinc
Magnesium
Protein
Carbohydrates
Fiber

How to Use Cereal

Aside from eating a bowl of cereal straight, you can use certain cereals in vegan muffins or energy bar recipes. You can even use them as a crust on casseroles, a base for pies, and breading for vegan meat.

Benefits of Cereal

Vegan cereal is a quick food that can offer a boost of energy at any meal or snack time. Since it often contains lots of fiber, it can help regulate blood sugar and support healthy bowel movements.

4. Chlorella

Chlorella might be a new word to you, but you’ve undoubtedly heard its common name—green alga. It may sound gross, but eating chlorella is an excellent way for vegans to get B12.

You can grow chlorella at home or purchase it in a solid or powdered form from the store. For every 100 grams of dry weight, you’ll receive a whopping 10 – 50 micrograms of B12.

Other Nutrients in Chlorella

Chlorella contains many vitamins and minerals, along with healthy omega-3 fats, beta-carotene, and lutein. You’ll even get traces of the following nutrients:

Potassium
Copper
Zinc
Folic acid

How to Use Chlorella

It’s most common to use chlorella as a supplement in smoothies, yogurt, or juice. However, some people find its seaweed-like taste off-putting. So, you can also sprinkle some in soup, stir-fries, or salad dressings.

Benefits of Chlorella

Chlorella serves as an excellent natural detoxifier as it binds to heavy metals. Research also shows that chlorella may help reduce the symptoms of fibromyalgia, hypertension, and ulcerative colitis.

5. Fortified Vegan Spreads

Vegan spreads come in many varieties, including cream cheese, tzatziki, nacho cheese dips, etc. Unfortunately, these spreads can often dig into your wallet, so they’re not always the most economical source of B12.

However, many vegan spreads have B12 fortification. So, if you want a tasty way to get some B12, they could be an excellent fit.

Other Nutrients in Vegan Spreads

Many vegan spreads come with naturally occurring nutrients and other fortifications. So, below are some of the nutrients your vegan spread may have:

Protein
Fiber
Vitamin D
Niacin
Folate
Biotin

How to Use Vegan Spreads

You can use vegan spreads to spruce up sandwiches, as a chip dip, and on bagels. You can even make your own vegan spread at home, although you’ll likely want to add nutritional yeast or another food on this list to ensure you get B12.

Benefits of Vegan Spreads

The health benefits you’ll receive from vegan spreads will depend on the brand. When choosing a vegan spread, it’s crucial to check the label to ensure it doesn’t contain high amounts of fat and sodium.

6. Nori Seaweed

Chlorella isn’t the only aquatic source of vitamin B12 for vegans, as nori seaweed is another excellent option.

Nori seaweed is a type of red algae that the Japanese commonly use in their dishes. A single sheet of Nori contains about 1.9 mcg of B12, making up approximately 80% of the B12 you need each day.

Other Nutrients in Nori Seaweed

Nori seaweed is an excellent source of many other vitamins and minerals, including:

Vitamin A
Vitamin C
Vitamin B1
Calcium
Magnesium
Iron

How to Use Nori Seaweed

Some people love eating nori seaweed straight out of the package. However, you can also put it on top of rice dishes, mix it in salads, or add it to soup and noodle dishes. You can also use it to make vegan lox and other mock seafood dishes.

Benefits of Nori Seaweed

Nori seaweed has a high calcium and vitamin C content, making it excellent for your bones and immunity. Thanks to fiber and polysaccharides that support good bacterial growth, it’s also great for your gut.

7. Fortified Vegan Milk

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Many plant-based milk brands try to mimic the nutrient content of real milk, making fortified vegan milk an excellent option for getting B12.

Soy, coconut, and almond milk are some of the many non-dairy milk products containing vitamin B12. We recommend comparing different brands to find the products with the highest amount of this vitamin.

Other Nutrients in Vegan Milk

Vegan milk often contains high amounts of the following nutrients, closely following that of cow’s milk.

Calcium
Vitamin D
Vitamin A
Potassium

How to Use Vegan Milk

Vegan milk is an essential part of many vegan diets, as you can drink it straight or use it in dishes like curry, baked goods, salad dressing, and add it to coffee or tea.

Benefits of Vegan Milk

Unlike regular milk, vegan milk is low in cholesterol, meaning it’s healthier for your heart. It also is lower in fat than standard cow’s milk and is an excellent fit for people who have a slower digestive system.

8. Cremini Mushrooms

Cremini mushrooms are the same type of mushroom as the standard white mushroom and portobello mushroom. The difference is its age, as it falls in between them.

Although cremini mushrooms aren’t among the vegan B12 sources with the most amount of B12, they can still help you get to your daily B12 goal, as they contain about 4% of your daily value per 100 grams.

Other Nutrients in Cremini Mushrooms

By eating cremini mushrooms, you’ll also receive the following nutrients:

Protein
Omega-6
Fiber

How to Use Cremini Mushrooms

While you can eat cremini mushrooms raw on salads or with dips, the most popular way to use them is by sauteeing, roasting, or baking them. They pair beautifully with other vegetables and absorb the flavor of spices well.

Benefits of Cremini Mushrooms

Cremini mushrooms contain enzymes and bacteria that can support your immune system, improve digestion, control blood pressure, and prevent cancer. Just make sure you don’t spruce them up with too much salt.

9. Tempeh

Tempeh is a cakey vegan food derived from cooking slightly fermented soybeans. Manufacturers then often add beans and grains to add more texture and flavor.

According to research across ten different brands, tempeh has a high vitamin B12 content, with the average product containing 19 ng/g. Since soy doesn’t contain B12, they believe this happens during fermentation.

Other Nutrients in Tempeh

Some of the many nutrients you’ll receive by eating tempeh include:

Protein
Iron
Riboflavin
Manganese
Phosphorus

How to Use Tempeh

Tempeh is a versatile food that you can use as a vegan meat replacement. You can eat it plain, fried, grilled, and more, with many people adding it to salads or using it as a taco filling.

Benefits of Tempeh

Tempeh offers many health benefits, including strengthening bones, reducing inflammation, reducing blood pressure, and lessening hot flashes during menopause.

10. Marmite

Marmite is a paste that’s left behind after beer brewing. It has a unique flavor profile that only certain tastebuds will like.

However, if you like marmite, you’ll receive about .5 mcg per 100 grams. That equates to less than 13% of the recommended daily intake of B12, so you’ll either need to like marmite a lot or supplement it with other foods on this list.

Other Nutrients in Marmite

In addition to B12, marmite contains:

Thiamin
Niacin
Folate
Vitamin B6
Potassium

How to Use Marmite

The most popular way to eat marmite is on toast or sandwiches, given that it has a spreadable consistency. People often accompany it with butter.

Benefits of Marmite

Marmite may help reduce symptoms of anxiety, given that it supports neuron regulation in the brain. It also contains the antioxidant benfotiamine, which may support improved heart health. That said, take care not to consume too much marmite, given that it has lots of sodium.

Conclusion

According to the Mayo Clinic, adults need 2.4 micrograms of vitamin B12 per day.

Now that you know the best vegan B12 sources, it’s time to make a trip to the grocery store to stock up on them to prevent a B12 deficiency.

Symptoms of a B12 deficiency range from weakness to nausea and having trouble walking. Since many vegans are susceptible to vitamin B12 deficiencies, see a doctor if you’re concerned about it. They’ll be able to do a blood test to determine if you’re lacking B12 and to monitor your B12 levels as you increase your intake.

Resources

https://www.hsph.harvard.edu/nutritionsource/vitamin-b12

https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663

https://www.healthline.com/nutrition/nutritional-yeast#nutrients-and-benefits

https://pubmed.ncbi.nlm.nih.gov/11347287/

https://www.insider.com/guides/health/diet-nutrition/b12-foods-vegan

https://www.nutritionadvance.com/what-are-cremini-mushrooms/

https://www.webmd.com/diet/health-benefits-crimini-mushrooms

https://pubmed.ncbi.nlm.nih.gov/2380647/

https://www.webmd.com/diet/marmite-is-it-good-for-you

https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663

https://www.hopkinsmedicine.org/health/conditions-and-diseases/vitamin-b12-deficiency-anemia

About the author

Jason Hughes

"Hey there, I'm Jason, and you've just landed on the most exhilarating spot on the web - my VL universe! Here's the deal: I'm wildly obsessed (in the best way possible!) with all things diet, strength training, fitness, health, and wellness. It's not just a passion; it's a lifestyle!

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