Does Turkey Have B12? A Guide to This Essential Vitamin in Poultry

Vitamin B12 is an essential nutrient that plays many critical roles in the body. Also known as cobalamin, B12 helps make DNA nerve cells and red blood cells. It also supports energy levels and cardiovascular health. Since the body can’t produce B12 on its own, it must be obtained through foods or supplements. Many people wonder if turkey, a popular source of lean protein, contains this vital vitamin. Keep reading to learn if turkey has B12 and how much this poultry provides.

An Overview of Vitamin B12

Vitamin B12 is one of eight B vitamins that help convert food into energy and fuel many functions in the body. It is involved in red blood cell formation, neurological function, DNA synthesis, and energy metabolism. A B12 deficiency can cause fatigue, memory problems, and megaloblastic anemia.

The recommended daily intake of B12 is 2.4 mcg for adults over 14 years old. Higher amounts may be required for those with medical conditions affecting B12 absorption or supplementation needs. Pregnant and breastfeeding women also require more B12.

Since the human body can’t make vitamin B12, it must be obtained through diet or supplements. Natural food sources include animal products like meat, eggs, and dairy. B12 is also added to some fortified foods, such as cereal and plant-based milk. Those following a strict vegan diet may need supplements to meet their needs.

Turkey as a Source of Vitamin B12

Turkey is a lean source of protein that contains several important vitamins and minerals. A 3-ounce serving of roasted turkey breast with skin provides 07 mcg of vitamin B12. That supplies about 29% of the daily value

While not extremely rich in B12 like organ meats, turkey does offer a moderate amount to contribute to your daily needs. Other cuts of turkey also contain B12 but in varying amounts:

• 3 oz roasted turkey drumstick: 0.5 mcg (21% DV)
• 3 oz roasted turkey thigh: 0.3 mcg (11% DV)
• 3 oz roasted whole turkey: 0.3 mcg (11% DV)

In addition to B12, turkey contains minerals like selenium, phosphorus, and zinc. It is also a good source of niacin, vitamin B6, and choline.

Top Food Sources of Vitamin B12

Though turkey provides some B12, certain other foods are richer sources of this essential vitamin. The top food sources ranked by their B12 content per serving include:

1. Clams

• 3 oz cooked clams: 84 mcg B12 (1,401% DV)

2. Liver and other organ meats

• 3 oz beef liver: 70 mcg B12 (1,179% DV)
• 3 oz lamb liver: 65 mcg B12 (1,083% DV)

3. Fish like trout, salmon, and tuna

• 3 oz trout: 5 mcg B12 (89% DV)
• 3 oz salmon: 4 mcg B12 (70% DV)
• 3 oz tuna: 2 mcg B12 (39% DV)

4. Shellfish like oysters and crab

• 3 oz cooked oysters: 12 mcg B12 (193% DV)
• 3 oz cooked crab: 4 mcg B12 (78% DV)

5. Beef and lamb

• 3 oz lean beef: 2 mcg B12 (33% DV)
• 3 oz lean lamb: 1 mcg B12 (18% DV)

6. Eggs and dairy products

• 1 large egg: 0.6 mcg B12 (10% DV)
• 1 cup yogurt: 1 mcg B12 (18% DV)
• 1 oz Swiss cheese: 0.9 mcg B12 (15% DV)

7. Fortified foods

• 1 cup fortified plant-based milk: 1-3 mcg B12 (16-50% DV)
• 1⁄2 cup fortified cereal: 1-6 mcg B12 (16-100% DV)
• 1 tbsp nutritional yeast: 1-2 mcg B12 (17-33% DV)

Health Benefits of Turkey

Though not the most concentrated source, turkey still offers a valuable amount of vitamin B12. It provides around 11-29% of the daily value per serving, which can help meet needs when eaten regularly.

Turkey is also beneficial for:

• Lean protein: A 3-ounce serving offers 25-30 grams of protein.

• Lower saturated fat: Turkey is 90-93% lean with less saturated fat than red meat.

• Selenium: Turkey is high in selenium, an antioxidant that supports thyroid and immune function.

• Tryptophan: It contains tryptophan, an amino acid that promotes serotonin production and aids sleep.

• Phosphorus and zinc: Turkey provides minerals that support bone health and immunity.

• Niacin: It is a good source of niacin, which helps convert food into energy.

Is Turkey Enough for Meeting B12 Needs?

While turkey supplies a moderate amount of vitamin B12, relying on it alone may not be enough for all people to meet their needs. Those with increased requirements or malabsorption issues often require larger doses from supplements or fortified foods.

To ensure adequate B12 intake from turkey, enjoy 3-4 servings per week as part of a balanced diet with other B12-rich foods like eggs, dairy, and seafood. People following plant-based diets can pair turkey with fortified foods or take a supplement.

It’s also important to note that turkey loses some B12 when exposed to high heat like grilling or roasting. To maximize the B12 content in cooked turkey, utilize lower temperature methods like poaching or baking.

The Bottom Line

Turkey does contain a valuable amount of vitamin B12. A 3-ounce serving offers 0.3-0.7 mcg, or 11-29% of the daily value. Though not as high as organ meats or shellfish, turkey can contribute to B12 intake when eaten regularly. For most people, pairing turkey with eggs, dairy, and fortified foods should provide enough B12. Those with increased needs may require more. Including turkey as part of a balanced diet provides protein, selenium, phosphorus, zinc, niacin, and other B vitamins. To benefit the most from its B12 content, use lower-heat cooking methods like poaching. Overall, turkey can be a nutritious way to consume some B12 as part of varied diet.