Vitamin B12 in Indian Vegetarian Foods (USDA Data)
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Try NYUS free on AndroidThe short answer
In USDA FoodData Central, the vegetarian foods with a vitamin B12 value are the animal-derived ones: per 100 g, whole milk lists 0.45 µg, plain whole-milk yogurt 0.37 µg, low-fat cottage cheese 0.63 µg, a paneer record 2.62 µg and a hard-boiled whole egg 1.11 µg. The two plant foods we looked up, raw spinach and boiled lentils, list 0, and a soy drink lists 0.85 µg when it is the version with added vitamins and 0 when it is the unfortified one. IFCT 2017 has no vitamin B12 column, so every number here is USDA's, not an Indian table's.
This is a table of food data, not advice about how much you need or whether you are getting enough: only a doctor or registered dietitian can say that.
Why not IFCT 2017?
We searched the text of the IFCT 2017 PDF (585 pages) on 10 November 2026. Vitamin B12 appears only in the history of the earlier editions (PDF pages 10 to 16, which mention B12 values for 17 foods in an earlier edition) and in one reference on page 36. Table 2, the water-soluble vitamins (PDF page 71), has columns for B1, B2, B3, B5, B6, B7, B9 and vitamin C and none for B12. For the B vitamins IFCT does have, see our B vitamins in vegetarian Indian foods guide.
Vitamin B12 per 100 g, as USDA prints it
Read on 10 November 2026 on the FoodData Central record pages and shown as printed, in micrograms (µg). "Added" is USDA's own line for vitamin B12 added in fortification. The last column is the note USDA prints for the B-12 line, where it shows one.
| USDA record (as named by USDA) | FDC data type and id | Vitamin B-12 per 100 g | Of which "added" | Note USDA prints on the B-12 line |
|---|---|---|---|---|
| Milk, whole, 3.25% milkfat, with added vitamin D | SR Legacy 171265 | 0.45 µg | 0 µg | Analytical |
| Yogurt, plain, whole milk | SR Legacy 171284 | 0.37 µg | 0 µg | no basis shown |
| Cheese, cottage, lowfat, 1% milkfat | SR Legacy 173417 | 0.63 µg | 0 µg | no basis shown |
| Cheese, paneer | Survey (FNDDS) 2705740 | 2.62 µg | 0 µg | no basis shown |
| Egg, whole, raw, fresh | SR Legacy 171287 | 0.89 µg | 0 µg | Analytical |
| Egg, whole, cooked, hard-boiled | SR Legacy 173424 | 1.11 µg | 0 µg | no basis shown |
| Soymilk, original and vanilla, with added calcium, vitamins A and D | SR Legacy 172456 | 0.85 µg | 0.85 µg | Manufacturer supplied (industry or trade association), analytical data, incomplete documentation |
| Soymilk, original and vanilla, unfortified | SR Legacy 172446 | 0 µg | 0 µg | Manufacturer supplied (industry or trade association), analytical data, incomplete documentation |
| Spinach, raw | SR Legacy 168462 | 0 µg | 0 µg | Assumed zero (insignificant amount or not naturally occurring in a food) |
| Lentils, mature seeds, cooked, boiled, without salt | SR Legacy 172421 | 0 µg | 0 µg | no basis shown |
Three cautions on the table. The paneer row is a USDA survey record (FNDDS, the food-survey database), a value built for the foods eaten in US dietary surveys, not an analysis of paneer made in India. The cottage cheese row is a different cheese from paneer and is shown only because a search of USDA FoodData Central for paneer returned branded products and survey records and no generic laboratory record. The yogurt row is plain whole-milk yogurt, which is close to, but not the same as, home-set dahi.
Vitamin B12 in one serving
Serving = B12 per 100 g x grams / 100, to a hundredth of a microgram. The weights are USDA's household portions as printed (cup, 4 oz, one large egg); the 50 g paneer piece is ours, so scale it if your piece differs. These are examples, not amounts to aim for.
| USDA record | FDC id | Serving (weight as shown; ours where marked) | Vitamin B-12 in that serving |
|---|---|---|---|
| Milk, whole, 3.25% milkfat, with added vitamin D | 171265 | 1 cup (244 g) | 1.10 µg |
| Yogurt, plain, whole milk | 171284 | 1 cup (8 fl oz) (245 g) | 0.91 µg |
| Cheese, cottage, lowfat, 1% milkfat | 173417 | 4 oz (113 g) | 0.71 µg |
| Cheese, paneer | 2705740 | 50 g piece (our weight) | 1.31 µg |
| Egg, whole, cooked, hard-boiled | 173424 | 1 large (50 g) | 0.56 µg |
| Egg, whole, raw, fresh | 171287 | 1 large (50 g) | 0.45 µg |
| Soymilk, original and vanilla, with added calcium, vitamins A and D | 172456 | 1 cup (243 g) | 2.07 µg |
| Soymilk, original and vanilla, unfortified | 172446 | 1 cup (243 g) | 0 µg |
What the plant rows say
- Raw spinach (168462) lists 0, and USDA marks that value "assumed zero". USDA's own note for the line reads "Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat)": an assumption, not a laboratory result.
- Boiled lentils (172421) list 0, with no basis shown for the line.
- A soy drink lists 0.85 µg with added vitamins and 0 without. The fortified record (172456) prints 0.85 µg as "added", the unfortified one (172446) prints 0. So a pack's own label, not the type of drink, tells you what is in it.
What this guide leaves out
- How much vitamin B12 anyone needs, what a low level means, and whether to take a supplement or a test: ask a doctor or registered dietitian; we give no target, dose or treatment.
- Other foods, brands and packs. Fortified foods change with the product, so we use two generic soy-drink records and no brand.
- Cooked and home-made dishes. A curry, kheer or paneer sabzi has milk, curd or paneer in unknown amounts, and these records do not cover cooking losses.
- Any claim about health, energy, mood or deficiency.
Where NYUS fits
To log meals against your day, see what NYUS is: it has 8,900+ foods with calories and macros, and you can log by search or barcode. It gives general information, not medical advice.
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Try NYUS free on AndroidFrequently asked questions
Which vegetarian foods have vitamin B12 in USDA data?
Among the records we read on 10 November 2026, the animal-derived vegetarian foods: whole milk (171265) 0.45 µg per 100 g, plain whole-milk yogurt (171284) 0.37 µg, low-fat cottage cheese (173417) 0.63 µg, a paneer survey record (2705740) 2.62 µg and a hard-boiled whole egg (173424) 1.11 µg. This is general information, not medical advice.
Does spinach or dal have vitamin B12?
USDA lists 0 for raw spinach (168462, "assumed zero") and for boiled lentils (172421). A soy drink with added vitamins (172456) lists 0.85 µg per 100 g, all of it marked "added", and the unfortified soy drink (172446) lists 0. The pack label is what tells you about a fortified product.
How much vitamin B12 is in a cup of milk or an egg?
By our arithmetic from the USDA records, one cup of whole milk (244 g) is 1.10 µg, one cup of plain whole-milk yogurt (245 g) 0.91 µg, one large hard-boiled egg (50 g) 0.56 µg and one large raw egg (50 g) 0.45 µg. We do not say how much you need.
Why does this page not use IFCT 2017?
The IFCT 2017 tables have no vitamin B12 column: we searched the PDF text on 10 November 2026 and found B12 only in the history of earlier editions and one reference. Table 2 lists B1, B2, B3, B5, B6, B7, B9 and vitamin C.
Can I log these foods in NYUS?
NYUS has 8,900+ foods with calories and macros and logs by search or barcode, so you can log a glass of milk or an egg. It gives general information, not medical advice.