How To Get Enough Vitamin B12 From Fortified Vegan Foods
Vitamin B12 doesn’t occur naturally in plant foods, so those following a plant-based diet must get it through fortified foods and/or supplements.
Vegan foods that are commonly fortified with Vitamin B12 include:
Yeast extract and yeast flakes
Cereals and granolas
Vegan spreads
Plant-based milk alternatives
Some vegan burgers and sausages
Examples of some of these products, and the amount of Vitamin B12 they provide, based on typical serving sizes, are shown in the table below. The recommended daily intake of Vitamin B12 is 3 mcg.
|
Product
|
B12 Per Serving
|
|---|---|
|
Engevita Nutritional Yeast Flakes
|
2.2mcg per 5g
|
|
Marmite Yeast Extract
|
1.9mcg per 9g
|
|
Kellogg's Corn Flakes
|
1.05mcg per 50g
|
|
Fuel 10k Super Berry Granola
|
0.94mcg per 50g
|
|
Pure Sunflower Dairy Free Spread
|
1.0mcg per 20g
|
|
Oatly Oat Milk
|
1.14mcg per 300ml
|
|
This Isn't Beef Plant-Based Burger
|
1.13mcg per 113g
|
