Foods With Vitamin B12 or Iron

Vitamin B12 and iron are both essential nutrients whose absence in the body can cause serious health problems. Lack of vitamin B12 may lead to megaloblastic or pernicious anemia and is associated with conditions ranging from incontinence to dementia. Iron deficiency anemia may cause fatigue, irritability, increased heart rate and spleen enlargement. A number of foods contain vitamin B12 and iron.

Organ Meats

Liver, kidneys and sweetbreads are excellent sources of vitamin B12 and iron. Three ounces of beef liver contains around 7.5mg of iron and 112mcg of vitamin B12.


Oysters, clams, shrimp and sardines are all good sources of iron. Clams, oysters, trout and tuna are good sources of vitamin B12. Clams, for instance, have about 4.2mg of iron in a 2-oz. serving and 99mcg of vitamin B12 in a 3.5-oz. serving, while oysters have 13.2mg of iron and 16mcg of vitamin B12 per 3-oz. serving.


Meat is one of the best sources for both iron and vitamin B12. Ground beef has about 1mg of iron for every ounce of meat, and 3 oz. of pork have about 2.7mg of iron. A similarly sized serving of pork also has 0.6mcg of vitamin B12.


Chicken and turkey are both good sources of iron and vitamin B12. A 3-oz. serving of turkey has 2mg of iron, and a 3.5-oz. serving of chicken has 0.32mcg of vitamin B12.

Dairy Products

Milk and products made from milk are good sources of vitamin B12. A cup of milk has .93mcg of B12, a cup of yogurt has 1.4mcg of B12, and an ounce of provolone cheese has .41mcg of vitamin B12.


A hard-boiled egg has 0.5mcg of vitamin B12 and 1mg of iron, making it a good source of both of these nutrients.


Beans are a good source of iron. You’ll find about 2mg of iron in a 1/2-cup serving of both kidney beans and lima beans, and 1mg of iron in a same-size serving of green beans.

About this Author

Holly Roberts is an award-winning health and fitness writer whose work has appeared in health, lifestyle and fitness magazines. Roberts has also worked as an editor for health association publications and medical journals. She has been a professional writer for more than 10 years and holds a B.A. in English and an M.A. in literature.