Clams top the list for overall vitamin B complex density, delivering over 4,000% DV of B12, 33% riboflavin (B2), and solid niacin (B3) per 100g serving—unmatched by other foods. For specific B vitamins, nutritional yeast leads B1/B2/B3 (hundreds % DV), beef liver dominates B12/B9, and salmon excels across B6/B12.
Highest Sources by B Vitamin
B12 (Cobalamin): Clams (4,121% DV/100g), oysters (1,200%), beef liver (2,917%). Essential for vegans via fortification.
B1 (Thiamine): Nutritional yeast (492% DV/Tbsp), pork (55%).
B2 (Riboflavin): Yeast (373%), liver (263%), almonds (20%).
B3 (Niacin): Yeast (144%), tuna (63%), chicken (55%).
B6 (Pyridoxine): Yeast (61%), salmon (56%), bananas (23%).
B9 (Folate): Yeast (63%), lentils (45%), spinach (39%).
Table: Top Overall B-Rich Foods
| Food | Key Bs | %DV per serving |
|---|---|---|
| Clams | B12,B2,B3 | 4,121% B12 |
| Beef Liver | All 8 | 2,917% B12 |
| Nutritional Yeast | B1,B2,B3 | 492% B1 |
| Salmon | B6,B12,B3 | 127% B12 |
Animal products lead B12; yeast/legumes for plant-based. Pair for complete coverage.
0 comments