Here’s the scoop: a standard 6-ounce serving of plain, cow’s milk yogurt clocks in at roughly 0.8 to 1.2 micrograms of vitamin B12. That’s about 30 to 50 percent of your daily needs—if you’re a tiny, 100-pound squirrel. For the average adult human, that’s a paltry one-third of what you need. To get your full daily dose, you’d have to eat three bowls of yogurt. That’s not breakfast; that’s a dairy hostage situation.
But wait—there’s a catch. Not all yogurt is created equal. Greek yogurt, that thick, smug cousin of regular yogurt, actually has less B12. Why? Because the straining process that gives it that luscious texture also strains out some of the precious vitamin. A cup of Greek yogurt might give you a measly 0.5 micrograms. That’s like finding a single pickle in a jar of olives—disappointing and confusing.
