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According to the National Institutes of Health, the average adult should consume 2.4 micrograms of vitamin B-12 each day. Nonfat plain Greek yogurt is an excellent source of B-12 — it yields 1.3 micrograms per 6 ounces. Try this healthier version of comforting mac and cheese to get your B-12 for the day, the nonfat Greek yogurt adds to the creamy sauce!