Cheese High in Vitamin B12

Cheese High in Vitamin B12

Cheese, in addition to being a good vegetarian source of protein, is also a great natural source of vitamin B12 for vegetarians.

Below is a list of 15 types of cheese ranked by their amount of vitamin B12. Whole milk Swiss Cheese provides the most B12 with 0.9μg (36% DV) per ounce. An ounce of cheese is equal to 28 grams or about a slice of cheese which is large enough to cover a piece of bread. Other cheese high in vitamin B12 includes Gjetost, Mozzarella, Tilsit, Feta, and Brie. For more information, see the article on natural vegetarian sources of vitamin B12, and the complete list of dairy foods high in vitamin B12.

Table of Cheese High in Vitamin B12

FoodServingVitamin B12
#1 Swiss Cheeseper oz36% DV
#2 Gjetostper oz29% DV
#3 Mozzarellaper oz27% DV
#4 Tilsitper oz25% DV
#5 Low Fat Cottage Cheeseper 4oz (1/2 cup)22% DV
#6 Fetaper oz20% DV
#7 Brieper oz20% DV
#8 Gruyereper oz19% DV
#9 Goudaper oz18% DV
#10 Ricottaper 1/2 cup44% DV
#11 Provoloneper oz17% DV
#12 Grated Parmesanper oz17% DV
#13 Blue Cheeseper oz14% DV
#14 Romanoper oz13% DV
#15 Cheddar Cheeseper oz13% DV

See All 99 Dairy and Egg Products High in Vitamin B12

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central