Eating dairy products is one of the simplest ways to get enough vitamin B12 in a vegetarian diet. Try having yogurt with your breakfast, milk as an afternoon drink
Another source of B12 for vegetarians is eggs. One large, hard-boiled egg contains 0.6 mcgTrusted Source of vitamin B12, or 25% of your DV.
Foods fortified with vitamin B12 can help you meet your daily intake requirement. These are a readily available source of B12 with high bioavailability for vegetarians and vegans.
Another fortified food that contains vitamin B12 is nutritional yeast. This is a go-to food for many vegetarians and vegans.
The study recommends eating 4 grams of dried nori to meet the daily requirements for vitamin B12 intake.
Like nori, some mushrooms, including shitake, contain vitamin B12. The levels are relatively low, however.
Like other milk products, cottage cheese or paneer as Indians call it, is among the list of high vitamin B12 foods for vegetarians.
Whey powder provides a moderate amount of vitamin B12. 32 grams (1/4 cup) of whey powder contains 8 per cent of the daily recommended intake of vitamin B12.
Tempeh is not a household name, but should be for its many health benefits. Tempeh is a complete plant protein. It is made from fermented soy beans.
Natto is not common in a standard American diet. However, it’s highly popular in Japan. Natto is another form of fermented soybeans.