By Balveer Singh Rathore, Editor · Last updated: September 26, 2026 · How we write
The best vitamin B12 rich foods for vegetarians are milk, curd, cheese and paneer, eggs (for eggetarians) and B12-fortified foods such as some cereals and nutritional yeast. Plant foods don’t naturally contain B12. Indian adults need about 2.2 mcg a day (ICMR-NIN 2020). Vegans, older adults and people on metformin often need a supplement; ask your doctor.
This article is general information, not medical advice. If you have a health condition, are pregnant or take medication, talk to your doctor before changing your diet, exercise or supplements. Read our disclaimer.
Why vegetarians need to think about vitamin B12
Vitamin B12 helps make red blood cells and keeps nerves healthy. It is found naturally only in animal foods. That’s why B12 deficiency is common among Indian vegetarians, especially those who eat little dairy, and among vegans. Symptoms can take years to appear, so it’s worth planning your sources.
How much vitamin B12 do you need?
| Guideline | Adults |
|---|---|
| ICMR-NIN 2020 (India) RDA | 2.2 mcg per day |
| US NIH (RDA, age 19+) | 2.4 mcg per day |
Vitamin B12 rich foods for vegetarians (with amounts)
| Food | Serving | Vitamin B12 (approx.) |
|---|---|---|
| Milk (toned/2%) | 1 cup (about 240 ml) | 1.3 mcg |
| Curd / plain yogurt | about 170 g (1 katori+) | 1.0 mcg |
| Cheese (cheddar) | about 40 g | 0.5 mcg |
| Egg (for eggetarians) | 1 large | 0.5 mcg |
| Fortified breakfast cereal | 1 serving | about 0.6 mcg (check label) |
| Fortified nutritional yeast | ¼ cup | 8–24 mcg (check label) |
Values from the US NIH Office of Dietary Supplements. Paneer, buttermilk and other dairy also give some B12. Amounts vary by brand and processing.
Example day: 1 glass milk (1.3) + 1 katori curd (1.0) = about 2.3 mcg, enough to meet the daily need on paper. In practice, absorption varies, so many doctors still check levels in long-term vegetarians.
Plant foods are not reliable B12 sources
Spinach, dal, mushrooms, spirulina, fermented foods and “B12 rich fruits” are often listed online, but plant foods don’t naturally contain usable vitamin B12. Don’t rely on them. If you don’t eat dairy or eggs, use fortified foods or a supplement your doctor recommends. Read our spirulina guide for more.
Who is at higher risk of B12 deficiency?
- Vegans and vegetarians who eat little dairy
- Adults over 50 (less stomach acid to release B12 from food)
- People taking metformin for diabetes for a long time
- People on long-term acidity medicines (proton pump inhibitors such as omeprazole or pantoprazole)
- People with stomach or bowel surgery, or conditions like celiac disease
- Pregnant and breastfeeding vegetarian women
Signs of vitamin B12 deficiency
- Tiredness and weakness
- Pale skin, breathlessness or a fast heartbeat (anaemia)
- Tingling or numbness in hands and feet
- Sore, red tongue or mouth ulcers
- Memory problems, low mood or confusion
These signs have many causes. A simple blood test can check your B12 level; ask your doctor if you have symptoms or are in a risk group. Don’t self-treat with high-dose injections.
Easy ways to get more B12 on a vegetarian diet
- Have 2–3 servings of dairy a day: milk, curd, chaas or paneer.
- Add eggs a few times a week if you eat them.
- Choose fortified cereals or plant milks and check the label for B12.
- If you’re vegan or over 50, ask your doctor about a B12 supplement and testing.
- Pair with iron-rich foods too; see our iron-rich foods list.
Building a vegetarian diet? See our high-protein vegetarian foods and high protein Indian diet plan.
Frequently asked questions
Which vegetarian foods are high in vitamin B12?
Milk, curd, cheese, paneer and eggs (for eggetarians) are the main natural vegetarian sources of vitamin B12. One cup of milk gives about 1.3 mcg and a serving of yogurt about 1 mcg. Fortified cereals and nutritional yeast can also provide B12. Plant foods don’t naturally contain it.
How much vitamin B12 do I need per day?
ICMR-NIN recommends about 2.2 mcg of vitamin B12 a day for Indian adults, while the US NIH recommends 2.4 mcg. Needs are slightly higher during pregnancy and breastfeeding. A glass of milk and a bowl of curd together provide roughly this amount.
Do any fruits or vegetables contain vitamin B12?
No fruits or vegetables are reliable sources of vitamin B12. Plant foods don’t naturally contain usable B12, and products like spirulina contain forms that the body can’t use well. Vegans should rely on fortified foods or a supplement recommended by their doctor.
What are the symptoms of low vitamin B12?
Common signs include tiredness, weakness, pale skin, breathlessness, tingling or numbness in the hands and feet, a sore tongue and memory or mood changes. Symptoms can take years to develop. A blood test is the only way to confirm deficiency, so see a doctor if you notice them.
Should vegetarians take a vitamin B12 supplement?
Many vegetarians get enough B12 from dairy, but vegans, older adults and people taking metformin or long-term acidity medicines often need a supplement. Ask your doctor to test your level and suggest the right dose rather than self-treating with high-dose injections.
Is paneer a good source of vitamin B12?
Paneer contains some vitamin B12 because it’s made from milk, but milk and curd are more dependable daily sources. Include a mix of dairy foods through the day, such as milk, curd, chaas and paneer, to help meet your needs.