The #1 Snack at Trader Joe's to Help You Eat More Vitamin B12, According to a Dietitian

Trader Joe’s is a fan-favorite grocery store, and for good reason We all have our go-to items, but there is one item that stands out at the modern-day trading post, especially if you follow a vegan or vegetarian diet. Hidden in the aisles on one of the bottom shelves, you’ll find an unassuming box of Organic Roasted Seaweed with Sea Salt that’s loaded with vitamin B12. 

What Is Vitamin B12? 

Vitamin B12 is important for numerous bodily functions, including DNA synthesis, nerve function and blood cell formation. Not only is it important for everyday life, but vitamin B12 can also help reduce the risk of certain cancers, improve memory, support healthy energy metabolism and even promote gut health. 

Getting adequate vitamin B12 can be more challenging in a plant-based diet because most plants do not naturally contain vitamin B12, but seaweed is one exception. Research explains that vitamin B12 is made in the stomach of ruminant animals like cows. After eating, the bacteria in their four stomachs synthesize vitamin B12. It accumulates and is stored in the animal muscle or secreted into milk. However, water-based animals are slightly different. Most fish and shellfish meet their needs from eating phytoplankton or very small marine algae that can uptake the vitamin B12 bacteria. Another aquatic organism that can take in vitamin B12 is red and green algae, which is what nori is made of. 

How Much Vitamin B12 Do You Need?

The recommended dietary allowance (RDA) for vitamin B12 is 2.4 micrograms per day for people over 14 years of age, while those who are pregnant need 2.6 micrograms daily during pregnancy and 2.8 micrograms daily during lactation. An RDA is the daily amount needed to meet 97% to 98% of healthy people's nutrition requirements. 

Vitamin B12 is primarily found in animal foods like meat, seafood, dairy and cheese. It can be found in plant-based foods beyond seaweed, including nutritional yeast, fortified breakfast cereals and fortified nondairy milks. 

The #1 Snack at Trader Joe's to Help You Eat More Vitamin B12

Trader Joe’s has a way of telling us what we need to get, and if you’re trying to up your vitamin B12 intake, it may just be this Organic Roasted Seaweed with Sea Salt. 

While the packaging doesn’t list the amount of vitamin B12 it contains, these snack crisps are made of nori, which is a type of red algae. One study found that nori is one of the most suitable sources of vitamin B12 available for those following a vegetarian diet. Similar seaweed snacks on the market have 3.2 micrograms of vitamin B12 per 5-gram serving, so it’s safe to assume these would also have around that amount, providing 130% of your daily needs. 

If you’re looking to add variety to the vitamin B12-rich foods in your day, nori can be a flavorful and convenient option. It comes individually packaged, is shelf stable and is easy to take with you on-the-go. Toss it in your lunchbox or work bag to have it during the day without worrying about refrigeration.

Tips for Enjoying Seaweed Snacks

It’s worth noting that nori alone is a lower-calorie snack, and you likely will need additional ingredients (like canned fish, vegetables or rice) to help make it more filling and tide you over until your next meal. Bulk up your seaweed snack with some of these ideas, or make it your own by adding what feels right. 

• Snack on them like chips paired with vegetables, cheese or a flavorful dip (like our Easy Scallion-Salmon Dip). They have a slight crunch, similar to chips, and are versatile enough to pair well with a variety of foods.  
• Add a scoop of chickpeas or tuna in the center of each seaweed snack to add a source of protein.
• Thinly slice vegetables like carrots, bell peppers and cucumber and wrap them up with a grain like rice to add a source of fiber to help make them more filling. 

The Bottom Line

Eating a diet with enough vitamin B12 is beneficial to your overall health, but it can sometimes be overlooked in plant-based eating patterns. Some plant-based sources of vitamin B12 include foods you may already eat every day, like fortified cereals, nondairy milk and nutritional yeast. But another great source can be Trader Joe’s Organic Roasted Seaweed with Sea Salt, which contains around 130% of your daily needs in each serving. 

Next time you’re at Trader Joe’s, look for them and give them a try, especially if you follow a plant-based diet or want to make sure you’re getting enough vitamin B12 in your diet. If you have concerns about your vitamin B12 levels, talk to your doctor or registered dietitian to see if you should have them checked.