Nutritional yeast is a deactivated yeast that has a nutty, cheesy flavor and is commonly used as a seasoning for dishes like popcorn, pasta, and salads. It is a great source of Vitamin B12, with just one tablespoon providing more than the daily recommended intake.
Many breakfast cereals are fortified with Vitamin B12, as well as other essential vitamins and minerals. Check the label to ensure that the cereal is fortified with Vitamin B12 and is vegetarian-friendly. Enjoy a bowl of fortified cereal with some almond milk or yogurt.
Plant milk, such as soy, almond, and oat milk, can be fortified with Vitamin B12 to provide a vegan-friendly source of this essential nutrient. Many brands of plant milk are now fortified with Vitamin B12, so be sure to check the label before purchasing.
Tempeh is a fermented soybean product that is high in protein, fiber, and various other essential nutrients, including Vitamin B12. Just 100 grams of tempeh contains about 30% of the daily recommended intake of Vitamin B12.
Miso is a fermented soybean paste that is commonly used in Japanese cuisine. It is rich in essential amino acids, antioxidants, and various other nutrients, including Vitamin B12. Just one tablespoon of miso provides about 15% of the daily recommended.
Many nutritional drinks, such as protein shakes and meal replacement shakes, are fortified with essential vitamins and minerals, including Vitamin B12. Check the label to ensure that the drink is vegetarian-friendly and fortified with Vitamin B12.
Seaweed is a rich source of various nutrients, including Vitamin B12. Nori, a type of seaweed commonly used in sushi, is particularly high in Vitamin B12, with just one sheet containing about 60% of the daily recommended intake. Seaweed is also high in fiber.
Shiitake mushrooms are a delicious and nutritious addition to any vegetarian or vegan diet. They are high in protein, fiber, and various other essential nutrients, including Vitamin B12. Just 100 grams of shiitake mushrooms provides about 10%.
Many vegan meat substitutes, such as vegan sausages, burgers, and chicken nuggets, are fortified with essential vitamins and minerals, including Vitamin B12. Check the label to ensure that the product is vegetarian-friendly.
Tofu is a staple in many vegetarian and vegan diets and is often fortified with vitamin B12. One serving of fortified tofu can provide you with up to 20% of your daily recommended intake of vitamin B12.