Salmon stands out as one of the top foods high in both vitamin B12 and protein, delivering about 3-5 mcg B12 (over 100% DV) and 20-25g protein per 100g serving. For vegetarians like many in India, paneer or dairy excel with 1-2 mcg B12 per 100g alongside 18-20g protein.
Top Dual-Power Foods
Beef liver crushes it at 70+ mcg B12 and 20g protein per 100g, while clams pack 80+ mcg B12 with 25g protein—but less common daily. Eggs offer 0.6 mcg B12 and 6g protein each; fortified yogurt boosts both for your probiotic routine.
| Food (100g) | B12 (mcg / %DV) | Protein (g) |
|---|---|---|
| Salmon | 3.8 / 158% | 20 |
| Beef Liver | 70 / 2,900% | 20 |
| Paneer | 1.5 / 63% | 18 |
| Chicken Breast | 0.3 / 13% | 31 |
Incorporate into dal, curries, or yogurt bowls for sustained energy, nerve health, and muscle support without bloating—perfect for your high-protein goals.
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