Cheese High in Vitamin B12

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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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 0.9mcg (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 types of cheese high in vitamin B12 include Gjetost, Mozzarella, Tilsit, Feta, and Brie.

The daily value (DV) for vitamin B12 is 2.4mcg per day. In 2016, this was reduced from 6mcg per day, because the scientific evidence shows that 2.4mcg is enough to prevent symptoms of deficiency in the majority of people. For this reason, the percentage of the daily value (%DV) may appear lower on outdated product labels. (1)

For more information, see the article on natural vegetarian sources of vitamin B12, and the complete list of dairy foods high in vitamin B12.

FoodServingVitamin B12
#1 Swiss Cheese per oz 36% DV
#2 Gjetost per oz 29% DV
#3 Mozzarella per oz 27% DV
#4 Tilsit per oz 25% DV
#5 Low Fat Cottage Cheese per 4oz (1/2 cup) 22% DV
#6 Feta per oz 20% DV
#7 Brie per oz 20% DV
#8 Gruyere per oz 19% DV
#9 Gouda per oz 18% DV
#10 Ricotta per 1/2 cup 44% DV
#11 Provolone per oz 17% DV
#12 Grated Parmesan per oz 17% DV
#13 Blue Cheese per oz 14% DV
#14 Romano per oz 13% DV
#15 Cheddar Cheese per oz 13% DV

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Data Sources and References

  1. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
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