Foods Highest in Cobalamin

Top 50 Australian foods ranked by cobalamin content per 100g, sourced from the AFCD.

VitaminsUnit: ug per 100g

#	Food	Group	ug/100g
1	Lamb, liver, grilled, no added fat	Meat, poultry and game products and dishes	76.5
2	Octopus, raw	Fish and seafood products and dishes	20.0
3	Mussel, blue, steamed	Fish and seafood products and dishes	20.0
4	Octopus, boiled, no added fat	Fish and seafood products and dishes	17.8
5	Chicken, liver, raw	Meat, poultry and game products and dishes	16.6
6	Chicken, liver, fried, added butter	Meat, poultry and game products and dishes	15.8
7	Abalone, black lip, aquacultured, raw	Fish and seafood products and dishes	15.0
8	Abalone, green lip, wild, raw	Fish and seafood products and dishes	15.0
9	Oyster, native, aquacultured, raw	Fish and seafood products and dishes	15.0
10	Abalone, green lip, aquacultured, raw	Fish and seafood products and dishes	15.0
11	Oyster, Pacific, aquacultured, raw	Fish and seafood products and dishes	15.0
12	Oyster, Sydney rock, aquacultured, raw	Fish and seafood products and dishes	15.0
13	Abalone, brown lip, wild, raw	Fish and seafood products and dishes	15.0
14	Oyster, aquacultured, raw	Fish and seafood products and dishes	15.0
15	Abalone, black lip, wild, raw	Fish and seafood products and dishes	15.0
16	Spread, yeast, marmite	Miscellaneous	10.0
17	Sardine, Australian, whole, raw	Fish and seafood products and dishes	8.3
18	Rabbit, flesh, casseroled, no added fat	Meat, poultry and game products and dishes	8.0
19	Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat	Fish and seafood products and dishes	7.4
20	Sprat, blue, wild caught, flesh, skin & bones, raw	Fish and seafood products and dishes	7.0
21	Sardine, Australian, whole, fried, no added fat	Fish and seafood products and dishes	6.8
22	Emu, fan fillet, raw	Meat, poultry and game products and dishes	6.7
23	Mullet, yelloweye, fillet, baked, no added fat	Fish and seafood products and dishes	5.7
24	Rabbit, farmed, whole, raw	Meat, poultry and game products and dishes	5.3
25	Ostrich, moon steak, raw	Meat, poultry and game products and dishes	5.0
26	Ostrich, fan fillet, raw	Meat, poultry and game products and dishes	5.0
27	Mullet, yelloweye, fillet, steamed, no added fat	Fish and seafood products and dishes	4.9
28	Mullet, yelloweye, fillet, raw	Fish and seafood products and dishes	4.9
29	Protein powder, whey based, protein >70%, unfortified	Special dietary foods	4.7
30	Noodle, soba, dry	Cereals and cereal products	4.6
31	Emu, steak, as purchased, raw	Meat, poultry and game products and dishes	4.6
32	Emu, steak, as purchased, fried, no added fat	Meat, poultry and game products and dishes	4.4
33	Egg, chicken, yolk, raw	Egg products and dishes	4.0
34	Egg, chicken, yolk, hard-boiled	Egg products and dishes	3.8
35	Beef, mince, lower fat, stir-fried, no added fat	Meat, poultry and game products and dishes	3.6
36	Beef, mince, regular fat, stir-fried, no added fat	Meat, poultry and game products and dishes	3.6
37	Veal, all cuts, separable fat, cooked	Meat, poultry and game products and dishes	3.3
38	Lamb, roasting piece, shoulder, lean, roasted, no added fat	Meat, poultry and game products and dishes	3.2
39	Snapper, fillet, steamed, no added fat	Fish and seafood products and dishes	3.2
40	Beef, corned, canned	Meat, poultry and game products and dishes	3.2
41	Lamb, roasting piece, shoulder, untrimmed, roasted, no added fat	Meat, poultry and game products and dishes	3.1
42	Snapper, fillet, baked, no added fat	Fish and seafood products and dishes	3.1
43	Lamb, chop, with bone, chump, lean, grilled, no added fat	Meat, poultry and game products and dishes	3.0
44	Beef, steak, boneless, fillet or tenderloin, lean, grilled, no added fat	Meat, poultry and game products and dishes	3.0
45	Lamb, chop, with bone, chump, untrimmed, grilled, no added fat	Meat, poultry and game products and dishes	3.0
46	Veal, steak, boneless, leg, lean, grilled, no added fat	Meat, poultry and game products and dishes	3.0
47	Lamb, all cuts, separable fat, cooked	Meat, poultry and game products and dishes	3.0
48	Goat, all cuts, separable fat, baked, no added fat	Meat, poultry and game products and dishes	3.0
49	Pie, steak & kidney, canned	Cereal based products and dishes	3.0
50	Veal, cutlet, with bone, lean, grilled, no added fat	Meat, poultry and game products and dishes	3.0

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where cobalamin value is zero or not measured.