8 Foods With More Vitamin B12 Than Eggs


Eggs are often recommended as a good source of Vitamin B12.Credit: Milan Krasula / Getty Images
Eggs are often recommended as a good source of Vitamin B12.
Credit: Milan Krasula / Getty Images
  • Eggs provide B12, but foods like liver, shellfish, and sardines deliver dramatically higher amounts per serving.
  • Animal foods and fortified products are the most reliable B12 sources; plant-based diets usually require fortified foods or supplements.
  • Many B12-rich foods also supply key nutrients like iron, protein, omega-3s, supporting blood, nerve, and immune health.

Eggs are often recommended as a good source of Vitamin B12, a nutrient that supports nerve function and metabolism, among other body processes. While eating eggs can certainly help you meet your daily B12 needs—packing 0.5 micrograms, or 19% of your Daily Value per egg—several other foods provide significantly more of the vitamin per serving.

1. Beef Liver

Credit: Liudmila Chernetska / Getty Images
Credit: Liudmila Chernetska / Getty Images
  • Vitamin B12: 70.7 micrograms (mcg)
  • Serving size: 3 ounces (oz) serving

Beef liver is one of the most concentrated sources of B12 you can eat, providing nearly 3,000% of the DV per 3-ounce serving.

In addition to B12, beef liver is packed with protein plus critical vitamins and minerals, like iron, zinc, folate, vitamin A, and choline. Beef liver is especially high in vitamin A, with a 3-ounce serving providing 891% of the DV.

Because vitamin A is fat-soluble and eating too much could lead to vitamin A toxicity, beef liver should only be enjoyed occasionally and in small portions.

2. Clams

Credit: Bradford Tennyson / Getty Images
Credit: Bradford Tennyson / Getty Images
  • Vitamin B12: 17 mcg
  • Serving size: 3 oz

Clams are an exceptionally rich source of vitamin B12, with a 3-ounce serving providing about 700% of the daily recommended intake level.

This makes clams a powerful pick for supporting red blood cell production, neurological function, and overall health. Clams can also help you meet your needs for nutrients like protein, zinc, and selenium, all of which are needed for immune health

3. Oysters

Credit: Carlo A / Getty Images
Credit: Carlo A / Getty Images
  • Vitamin B12: 14.9 mcg
  • Serving size: 3 oz

Oysters are a nutrient-dense seafood option that can help boost your vitamin B12 intake. A 3-ounce serving covers over 600% of your B12 needs, making them a smart choice for those with low B12 levels. 

Oysters are also rich in the mineral iron, which works alongside vitamin B12 to support red blood cell production and help prevent anemia.

Tip: Oysters can be enjoyed both raw and cooked, but raw oysters carry a much higher risk of being contaminated with bacteria that cause foodborne illness

4. Fortified Nutritional Yeast

Credit: bhofack2 / Getty Images
Credit: bhofack2 / Getty Images
  • Vitamin B12: 15 mcg
  • Serving size: 2 tablespoons (Tbsp)

Nutritional yeast is a deactivated form of Saccharomyces cerevisiae yeast that’s grown on a sugary medium then pasteurized and dried. The finished product is yellow, flaky granules with a savory, cheesy flavor.

Most nutritional yeast is fortified with vitamins and minerals, including B12. A 2-tablespoon serving covers 630% of your daily B12 needs, making it an excellent option for boosting the B12 content of savory dishes. 

Since nutritional yeast is plant-based, it can be used by those following vegan diets, which are commonly low in B12. 

5. Tuna

Credit: Kinga Krzeminska / Getty Images
Credit: Kinga Krzeminska / Getty Images
  • Vitamin B12: 2.5 mcg
  • Serving size: 2 Tbsp

Tuna is both affordable and shelf-stable, making it a go-to protein source for many people. In addition to being rich in filling protein, tuna provides important vitamins and minerals, including vitamin B12. 

A 3-ounce serving covers over 100% of the DV and also supplies other nutrients like omega-3 fats and vitamin D, both of which help regulate inflammation in the body.

6. Yogurt

Greek yogurt is not only a soft food, but offers protein.Credit: Mizina / Getty Images
Greek yogurt is not only a soft food, but offers protein.
Credit: Mizina / Getty Images
  • Vitamin B12: 1.3 mcg
  • Serving size: 1 cup

Dairy products, like yogurt, are a solid source of highly absorbable B12. In fact, the B12 found in dairy products is around three times more absorbable than B12 found in meat, fish, and poultry.

A cup of yogurt provides 86% of the DV for B12 and also provides a solid source of calcium, selenium, and zinc. If you’d like to optimize your protein intake, opt for Greek yogurt, which is significantly higher in protein than regular yogurt. 

7. Sardines 

Credit: Photosiber / Getty Images
Credit: Photosiber / Getty Images
  • Vitamin B12: 351 mcg
  • Serving size: A 3.75-ounce can

A 3.75-ounce can of sardines covers over 300% of your B12 needs while delivering a hefty dose of protein, omega-3 fats, and calcium.

A single sardine can meet your entire daily vitamin B12 requirement, making sardines an exceptionally nutrient-dense protein option.

Tip: Choosing sardines with their bones provides extra calcium, an important nutrient for bone and heart health.

8. Fortified Plant Milks

Credit: Phamai Techaphan / Getty Images
Credit: Phamai Techaphan / Getty Images
  • Vitamin B12: 1.2 mcg
  • Serving size: 1 cup

If you’re following a plant-based diet, such as a vegan diet, it can be challenging to meet your daily B12 needs. For most people following vegan and strict vegetarian diets, fortified foods or supplements are necessary to keep B12 levels optimal. 

Fortified plant milks are a convenient source of vitamin B12, especially for people who follow plant-based diets. A single cup of fortified plant milk, like oat milk, can cover 50% of your daily needs. Plus, fortified plant milks are versatile and can be added to sweet and savory recipes.



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ServiceNow is a cloud platform that automates most organizations to improve the efficiency of the company tasks by streamlining most of them. It makes IT Service Management easy. It puts all the business functionalities like human resources, security, data analytics, customer service, e.t.c. in one place. Most companies have embraced it and are using it in their daily activities. It has ITIL guidelines that ensure there is proper functioning of processes, tasks, and activities. It uses different technologies like machine learning and artificial intelligence to improve workflows and leverage all the data to make the business scale and move faster.

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ServiceNow has new releases every year, improving the platform’s function. Each version comes with new and improved features to make the platform better. It also helps in fixing all the bugs that existed in the previous versions. 

The version gets named according to the names that belong to the famous cities and are in alphabetic order. Most city names are from Europe, Asia, South America, and North America.ServiceNow can release more than one version per year. The list of ServiceNow versions are:

  • Aspen – It was released on 2011-12-01.
  • Berlin – It was released on 2012-09-20.
  • Calgary – It was released on 2013-06-25.
  • Dublin – It was released on 2013-10-22.
  • Eureka – It was released on 2014-05-15.
  • Fuji – It was released on 2015-03-01.
  • Geneva – It was released on 2015-12-01.
  • Helsinki – It was released on 2016-05-12.
  • Istanbul – It was released on 2017-01-12.
  • Jakarta – It was released in 2017-06.
  • Kingston – It was released on 2017-11-16.
  • London – It was released on 2018-07-26.
  • Madrid – It was released on 2019-01-24
  • New York – It was released on 05-2019.
  • Orlando – It was  released on 2020-03-11
  • Paris – It was released during the third quarter of 2020.
  • Quebec – It was released during the first quarter of 2021.
  • Rome – It was released during the 3rd quarter of 2021.
  • San Diego – It was released during the second quarter of 2022. It is the current release of ServiceNow.
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Aspen

It had a lot of focus on scalability and improving the platform. Some of the features of using ServiceNow are:

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  • Good at managing risks.
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  • It improves the debugging experience of workflows using the debugging assistants.
Berlin

It focused more on the collected feedback from the community that used Aspen. Some of the features are:

  • It improves the performance with the help of frequent data archiving.
  • It has improved inventory management.
  • It supports the agile methodology that supports different agile projects.
  • It has good asset management.
Calgary

It focused on company standardization. It worked well with all the branches of IT organizations. Some of its features include:

  • It uses several auxiliary databases to improve performance.
  • It supports provisioning for Amazon instances and VMWare.
  • It has a good interface for Ipad users.
  • It has improved report customization.
  • It promotes good collaboration due to the improved user interface of the workspace that enables users to work with several workspaces.
Dublin

It improves the Calgary features. It introduced new services like business management and automation of HR, among other services. Other features of Dublin include:

  • It has ServiceNow Notify that provides alerts.
  • It improves the application creator from the previous version.
  • Improves management of resources like costs, activities, e.t.c.
  • It has good mobile services due to the optimized HTML.
  • Automation of configuration from creation, reporting, and enforcement of issues.

Eureka

It improved the enterprise services and the user experience. It improved the access and the way users could navigate different company uses. Other features include:

  • It provided Service Creator that enabled those lacking coding knowledge to build applications using the drag and drop method.
  • It makes it easy to organize tasks using the visual task board.
  • It automates the services like requests, reporting, and delivery.
  • It uses the CIO roadmap to visualize all the timelines according to decisions on different functions.  
Fuji

It was one of the best ServiceNow versions, and it took longer to release. It came with many features that improved how companies delivered their services. Most of the features were on how to improve the customer’s service. It divided the services into five categories as below:

Service Taxonomy

It has the following features:

  • Workbench to help in prioritization of tasks.
  • It makes it easy to create and publish different services.
  • Improved configuration management.

Service Assurance features

It has the following features:

  • Good test management features for improving quality.
  • Ensure compliance and be free from risks.
  • Workbench for creating different project templates and having the communication in one place.

Service Experience

It has the following features:

  • It has good knowledge bases to find information in one place.
  • It helps in controlling user access.
  • Good collaboration tools to improve communication.

Service Analysis features

It had the following features:

  • Ability to analyze costs using finance applications to develop models depending on the data.
  • Good reporting tools that promoted data visualization.
  • Improved analytics to improve performance indicators and check the trends.

Service Delivery features

It had the following features:

  • Support integration of different software to improve HR automation.
  • It offers several applications in legal, marketing, and finance.
  • Good workflow to improve users’ experience and good workflow of activities.

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Geneva

The main aim of this version was to improve engagement amongst the users. It works well with other user departments like customer care, HR, security services, e.t.c.The features of this version include:

  • It has an improved user interface for easy navigation and access.
  • It supports Apple iOS applications.
  • Good reporting capabilities.
  • Good HR management using different integrations, workflows, and portals.
  • Good working development environment for developments for faster delivery of applications.
Helsinki

It focused on improving service experiences that impact the consumer experience. Some of the features include:

  • It has a CMDB Health Dashboard that improves accuracy and compliance.
  • Easy to create dashboards using the drag and drop feature.
  • Improved collaboration between teams using notifications and mentions.
  • It has a portal designer for enhancing user experiences.
Istanbul

It improved security, automation of human resource automation, continuous development, and faster delivery of applications. Some of its features include:

  • Use of pattern technology to control the infrastructure.
  • Use of Script Debugger to manage different debugging sessions.
  • It has ServiceNow Benchmarks for service improvement.
  • It has a CAB Workbench for planning, scheduling, and managing CAB meetings. 

Jakarta

It used machine learning and artificial intelligence to improve the performance of different sectors like HR, enterprise management and customer service, e.t.c.Some of its features include:

  • Report designer for improving data analysis.
  • Forecasting algorithms to match past patterns and determine which one is good.
  • Security dashboards for managing security incidents.
  • Cloud service mapping for spanning cloud and physical infrastructure.
Kingston

It improved data analytics, security incidents resolution, and budget forecasting using machine learning. It reduces errors and cases of downtime. Its features are:

  • It identifies any phishing attempts to fix all security concerns.
  • It has text insights to enable users to understand unstructured data.
  • It has better IntegrationHub to improve the integration of ServiceNow with other applications.
  • It has No-code development for creating different workflows.
  • It uses Agent Intelligence for accessibility controls.
London

It improved the employees’ lives by introducing new tools like Chatbots that made employees focus on other jobs within the company. Its features include:

  • It supported agile development.
  • It has Interaction Management to improve interactions using different channels like chat conversations.
  • It has ITSM Virtual Agent Chatbots for solving users’ issues.
  • It has SAFe that promotes agile principles in companies.
  • It uses Virtual Agent to build automated bots that improve conversations between users.

Madrid

It has many features that changed the way employees worked. It enabled them to work from any part of the world. Some of the features include:

  • It has MetricBase for migrating data between different series and helping in data analysis.
  • It has a Guided Tour Designer to show users how to use the application features.
  • It has a Service Portal for managing different knowledge bases and catalogs.
  • It has an Instance Security Center for providing insights and other trackable events.
  • Use of Parameterized Testing for protection against viruses.
New York

It brought different innovations in different sectors like intelligence, workspaces, and enterprise models. Some of the features include:

  • It has Mobile Onboarding to make employees work in different places on their assigned tasks.
  • It has Investment Funding to control the funding.
  • It uses Guided Application Creator to help in the setting up of applications.
  • It uses Dynamic Translation to translate texts.
  • It has a Now Mobile App that enables the company employees to access all their resources.
Orlando

It came with many integrations supporting the employees and the users. Some integrations include DevOps, manager insights, help systems, e.t.c. Some of the other features include:

  • Use of photo search to provide help to the users.
  • Use of multi-scan to improve productivity.
  • It supports the branding of mobile applications.
  • It uses Mobile Studio Feature Parity to support access features.
  • It uses Mobile Applications Management (MAM to improve applications security.
  • It has Mobile Analytics Enablement for tracking application usage. 

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Paris

It has the following features:

  • Improved reporting.
  • Use of time cards.
  • It supports DevSecOps.
  • It uses charts in analytics, i.e., Bar Charts, Pie Charts.
  • Improved employees and user experience.
Quebec

Some of the features of Quebec include:

  • Improved performance analytics.
  • Use of virtual agents to solve security incidents, manage passwords, e.t.c
  • It has customized reporting.
  • It supports DevOps.
  • It supports configuration management. 
Rome

It has the following features:

  • Renaming of Employee Service Center (ESC) to Employee Center.
  • Integration with learning portals like Udemy, Pluralsight, e.t.c.
  • Use of mobile applications to improve onboarding.
  • Support more integrations like Workday, Kronos, Oracle Cloud, e.t.c.
  • Use or reservation features.
  • Portfolio management.

San Diego

It improves productivity using streamlined and modern workspaces. It makes the development of applications easier by promoting the use of low code. It is the latest version of ServiceNow. It has the following features:

  • App Engine Studio templates-enables the developers to create application templates to promote faster development of applications.
  • Has Ad hoc tasks that make developers manually create all the child tasks in the lifecycle events without affecting the original structures.
  • It has a Dynamic Service Population that makes the untagged CIs become part of the application.
  • Company employees can use floor maps to manage reservations using mobile devices with a wayfinding feature that provides live directions.
  • It has good management of digital portfolios that enable developers to manage all the portfolios and services from one place.
  • It uses service requests to onboard different tools and applications.
  • It has booking and scheduling that ensures there is no double booking and makes schedules now easier.
Conclusion

The article has a detailed guide on the ServiceNow versions and their features. It will enable you to understand the version you use in your project and how it will benefit you. Every version has its release notes that you can go through and compare with the previous ones.

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