Niki CoachQuels aliments sont les plus riches en vitamine B12 ?
Lamb liver, raw — 95.8 µg pour 100 g.
La vitamine B12 est le point clé des régimes végétaliens : aucun végétal non enrichi n'en apporte de façon fiable. Le classement ci-dessous est presque entièrement composé de produits animaux, et ce n'est pas un biais de la table — c'est la biologie.
Le classement des aliments
| # | Aliment | µg pour 100 g |
|---|---|---|
| 1 | Lamb liver, raw meats, eggs, fish | 95.8 |
| 2 | Heifer liver, raw meats, eggs, fish | 95.6 |
| 3 | Heifer liver, cooked meats, eggs, fish | 83.1 |
| 4 | Lamb kidney, braised meats, eggs, fish | 78.9 |
| 5 | Cooked periwinkle meats, eggs, fish | 60.7 |
| 6 | Lamb liver, cooked meats, eggs, fish | 60.0 |
| 7 | Duck liver, raw meats, eggs, fish | 54.0 |
| 8 | Goose liver, raw meats, eggs, fish | 54.0 |
| 9 | Calf liver, cooked meats, eggs, fish | 52.6 |
| 10 | Poultry liver, cooked meats, eggs, fish | 50.5 |
| 11 | Pacific salmon roe, semi-preserve meats, eggs, fish | 48.6 |
| 12 | Calf liver, raw meats, eggs, fish | 46.5 |
| 13 | Calf's kidney, braised/grilled/pan-fried meats, eggs, fish | 42.0 |
| 14 | Clam, boiled meats, eggs, fish | 39.5 |
| 15 | Cockle, cooked meats, eggs, fish | 38.0 |
| 16 | Octopus, cooked meats, eggs, fish | 36.0 |
| 17 | Kidney, cooked (average food) meats, eggs, fish | 32.3 |
| 18 | Lamb kidney, raw meats, eggs, fish | 31.5 |
| 19 | Pacific oyster, raw meats, eggs, fish | 28.6 |
| 20 | Oyster, raw meats, eggs, fish | 28.6 |
| 21 | Calf's kidney, raw meats, eggs, fish | 28.2 |
| 22 | Turkey liver, cooked meats, eggs, fish | 28.2 |
| 23 | Pork liver, raw meats, eggs, fish | 26.0 |
| 24 | Beef kidney, cooked meats, eggs, fish | 26.0 |
| 25 | Offal, cooked (average food) meats, eggs, fish | 22.7 |
| 26 | Beef kidney, raw meats, eggs, fish | 21.1 |
| 27 | Sardines in olive oil, canned, drained meats, eggs, fish | 20.0 |
| 28 | Turkey liver, raw meats, eggs, fish | 19.7 |
| 29 | Stuffed mussels (fat, parsley…), pre-packaged, raw starters and composed dishes | 19.3 |
| 30 | Roasted/baked mackerel meats, eggs, fish | 19.0 |
Valeurs pour 100 g, table ANSES Ciqual 2025. Ciqual ne publie pas de taille de portion : 100 g de fromage et 100 g de légume ne se mangent pas de la même façon, et le classement ne peut pas en tenir compte. Sont écartés de ce classement les produits qu'on ne consomme pas tels quels — thé en feuilles, café moulu, poudres solubles, levures, chewing-gums — ainsi que les épices et algues séchées, regroupées ci-dessous.
Et les épices, algues et poudres ?
Ces produits écrasent tous les classements au 100 g, parce qu'ils sont déshydratés ou concentrés. Ils sont bien plus riches que tout ce qui précède — mais personne n'en mange 100 g. Nous les montrons à part plutôt que de les mélanger au classement.
| # | Aliment | µg pour 100 g |
|---|---|---|
| 1 | Royal jelly cooking aids and miscellaneous ingredients | 150 |
| 2 | Yeast extract spread cooking aids and miscellaneous ingredients | 14.5 |
| 3 | Meat and vegetable broth (pot-au-feu style), skimmed, dehydrated cooking aids and miscellaneous ingredients | 0.63 |
| 4 | Tzatziki, yoghurt-based, pre-packaged cooking aids and miscellaneous ingredients | 0.59 |
| 5 | Dehydrated veal stock for sauces and cooking cooking aids and miscellaneous ingredients | 0.55 |
| 6 | Meat and vegetable broth (pot-au-feu style), unskimmed, dehydrated cooking aids and miscellaneous ingredients | 0.47 |
| 7 | Oyster sauce, pre-packaged cooking aids and miscellaneous ingredients | 0.41 |
| 8 | Low-calorie meal replacement, ready-to-drink cooking aids and miscellaneous ingredients | 0.40 |
| 9 | Mayonnaise (min. 70% fat), pre-packaged cooking aids and miscellaneous ingredients | 0.39 |
| 10 | Brewer's yeast flakes cooking aids and miscellaneous ingredients | 0.34 |