Vitamin B12 Food Source
make sure you get enough vitamin B12 in your diet by eating vitamin B12 rich foods
Vitamin B12 Recommended Dietary Allowance (RDA) for lactating women is 2.8mcg. This means you should eat 2.8 mcg of the vitamin every day.
Here are several good options for Vitamin B12 rich food fit to your diet habits. Eating of several of those daily, can help in reaching the daily recommendations.
Chicken Liver (cooked)
Chicken Liver (cooked) Serving size of 3oz (85g) chicken liver has 14.100 mcg vitamin B12, which is 503% of the daily vitamin B12 RDA for lactating women. 1 liver (20g) has 3.300mcg vitamin B12, which
Fish, Salmon (cooked)
Fish, Salmon (cooked) Serving size of 1/2 fillet (155g) salmon fish has 8.790 mcg vitamin B12, which is 313% of the daily vitamin B12 RDA for lactating women. Serving of 1/2 fillet (155g) of salmon fish
Fish, Sardines (in oil)
Fish, Sardines (in oil) Serving size of 4 sardines (48g) fish has 4.290 mcg vitamin B12, which is 271% of the daily vitamin B12 RDA for lactating women. 1 can (92g) has 540% of daily
Beef ground (cooked)
Beef ground (cooked) Serving of 3oz (85g) Beef ground (cooked) also have 2.390mcg Vitamin B12, which is 85% of the daily vitamin B12 recommendations (RDA) for lactating women. Serving size of 3oz (85g) Beef ground (cooked)
Lamb (cooked)
Lamb (cooked) Serving size of 3oz (85g) lamb (cooked) has 2.140 mcg vitamin B12, which is 76% of the daily vitamin B12 RDA for lactating women. % Vitamin daily requirement while breastfeeding (serving size: 3oz
Fish, Halibut (cooked)
Fish, Halibut (cooked) serving size of 1/2 fillet (159g) Halibut Fish (cooked) has 2.020mcg Vitamin B12, which is 72% of vitamin RDA for lactating women. Halibut fish is a good source of other priority 1 nutrients for
Cereals, fortified (ready to eat)
Cereals, fortified (ready to eat) Serving size of 1cup (28g) Cereals, fortified (ready to eat) has 1.500mcg-6.220mcg vitamin B12, which is 53-222% of the daily vitamin RDA for lactating women. Cereals, fortified (ready to eat)
Turkey (cooked)
Serving size of 3oz (85g) Turkey (cooked) has 1.450mcg Vitamin B12, which is 51% of vitamin daily RDA for lactating women.
Egg (cooked)
Serving size of 1 each large (50g) Egg (cooked) has 0.550 mcg vitamin B12, which is 19% of the daily vitamin RDA for lactating women.
Rice Drink, fortified
Serving size of 1 cup (8 fl oz) rice drink, fortified has 0.380-1.510 mcg vitamin B12, which is 13-68% of the daily vitamin B12 RDA for lactating women.