Which foods is Vitamin B2 rich?

What Are The Benefits Of Vitamin B2?

Vitamin B2, also known as riboflavin, is an essential nutrient that plays a vital role in energy production, cell growth, and overall health. By incorporating riboflavin-rich foods into your diet, you can ensure you're meeting your daily needs and supporting your well-being.

  • Energy production: it helps convert food into energy.
  • Cell growth and function: it supports healthy cell growth and function.
  • Red blood cell production: it plays a role in the formation of red blood cells.
  • Antioxidant activity: it acts as an antioxidant, protecting cells from damage.
  • Iron metabolism: it aids in iron absorption and utilization.
  • Maintaining healthy skin and eyes: it contributes to healthy skin and vision.

NIH (National Institutes of Health) recommends the daily amount of vitamin B2, or riboflavin, it varies across different life stages:

  • Children 4-8 years: 0.6 mg vitamin B2 (riboflavin)
  • Children 9-13 years: 0.9 mg vitamin B2 (riboflavin)
  • Teens 14-18 years (boys): 1.3 mg vitamin B2 (riboflavin)
  • Teens 14-18 years (girls): 1.0 mg vitamin B2 (riboflavin)
  • Adult men: 1.3 mg vitamin B2 (riboflavin)
  • Adult women: 1.1 mg vitamin B2 (riboflavin)
  • Pregnant women: 1.4 mg vitamin B2 (riboflavin)
  • Breastfeeding women: 1.6 mg vitamin B2 (riboflavin)

Where Can You Find Vitamin B2?

Ensuring we consume adequate riboflavin is key to maintaining optimal health, but where can we find it? This list will explore the diverse range of foods that provide significant amounts of Vitamin B2, empowering you to make informed dietary choices and support your overall well-being.

According to the USDA database, a 3.5-ounce (100-gram) raw portion provides the following nutritional information:

Animal Foods, Best Sources

  • Cuttlefish: 0.91 mg vitamin B2 (riboflavin)
  • Goose liver: 0.892 mg vitamin B2 (riboflavin)
  • Duck liver: 0.892 mg vitamin B2 (riboflavin)
  • Fish, roe: 0.74 mg vitamin B2 (riboflavin)
  • 1 Goose egg (144g): 0.55 mg vitamin B2 (riboflavin)
  • 1 Turkey egg (79g): 0.47 mg vitamin B2 (riboflavin)
  • Oyster: 0.458 mg vitamin B2 (riboflavin)
  • Fish, mackerel: 0.421 mg vitamin B2 (riboflavin)
  • Squid: 0.412 mg vitamin B2 (riboflavin)
  • Fish, wild salmon: 0.38 mg vitamin B2 (riboflavin)
  • Pork loin: 0.337 mg vitamin B2 (riboflavin)
  • Fish, trout: 0.33 mg vitamin B2 (riboflavin)
  • Beef loin: 0.313 mg vitamin B2 (riboflavin)
  • Veal shoulder: 0.29 mg vitamin B2 (riboflavin)
  • 1 Chicken egg, jumbo (63g): 0.288 mg vitamin B2 (riboflavin)
  • 1 Chicken egg, extra large (56g): 0.256 mg vitamin B2 (riboflavin)
  • 1 Duck egg (70g): 0.283 mg vitamin B2 (riboflavin)
  • Pork belly: 0.242 mg vitamin B2 (riboflavin)
  • Chicken: 0.241 mg vitamin B2 (riboflavin)
  • Turkey: 0.229 mg vitamin B2 (riboflavin)
  • 1 Chicken egg, large (50g): 0.229 mg vitamin B2 (riboflavin)
  • Blue mussel: 0.21 mg vitamin B2 (riboflavin)
  • Duck: 0.21 mg vitamin B2 (riboflavin)
  • 1 Chicken egg, medium (44g): 0.201 mg vitamin B2 (riboflavin)
  • Fish, pollock: 0.185 mg vitamin B2 (riboflavin)
  • 1 Chicken egg, small (38g): 0.174 mg vitamin B2 (riboflavin)
  • 1 Chicken egg, yolk (17g): 0.09 mg vitamin B2 (riboflavin)
  • 1 Quail egg (9g): 0.071 mg vitamin B2 (riboflavin)

Plant-Based Foods, Best Sources

  • Yeast extract spread: 1.05 mg vitamin B2 (riboflavin) per teaspoon
  • Almonds: 1.14 mg vitamin B2 (riboflavin)
  • Almond butter: 0.939 mg vitamin B2 (riboflavin)
  • Soybeans: 0.87 mg vitamin B2 (riboflavin)
  • Almond flour: 0.748 mg vitamin B2 (riboflavin)
  • Mushroom, crimini: 0.517 mg vitamin B2 (riboflavin)
  • Dried longans: 0.5 mg vitamin B2 (riboflavin)
  • Seaweed, irishmoss: 0.466 mg vitamin B2 (riboflavin)
  • Mushroom, portabella: 0.465 mg vitamin B2 (riboflavin)
  • Mushroom, white button: 0.444 mg vitamin B2 (riboflavin)
  • Mushroom, pioppini: 0.426 mg vitamin B2 (riboflavin)
  • Mushroom, oyster: 0.349 mg vitamin B2 (riboflavin)
  • Kale: 0.347 mg vitamin B2 (riboflavin)
  • Seaweed, spirulina: 0.342 mg vitamin B2 (riboflavin)
  • Seaweed, wakame: 0.23 mg vitamin B2 (riboflavin)
  • Cowpea: 0.226 mg vitamin B2 (riboflavin)
  • Beet green: 0.22 mg vitamin B2 (riboflavin)
  • Lotus root: 0.22 mg vitamin B2 (riboflavin)
  • Mushroom, shiitake: 0.217 mg vitamin B2 (riboflavin)
  • Lentils: 0.211 mg vitamin B2 (riboflavin)
  • Lima beans: 0.202 mg vitamin B2 (riboflavin)
  • Spinach: 0.192 mg vitamin B2 (riboflavin)
  • Red bell pepper: 0.192 mg vitamin B2 (riboflavin)
  • Avocado: 0.143 mg vitamin B2 (riboflavin)
  • Brown rice: 0.102 mg vitamin B2 (riboflavin)
  • Orange bell pepper: 0.102 mg vitamin B2 (riboflavin)
  • Carrot: 0.095 mg vitamin B2 (riboflavin)

Diary Foods, Best Sources

  • Sheep's milk, 1 quart (976g): 3.48 mg vitamin B2 (riboflavin)
  • Milk, 1 quart (976g): 1.81 mg vitamin B2 (riboflavin)
  • Whole milk, 1 quart (976g): 1.65 mg vitamin B2 (riboflavin)
  • Cheese, gjetost: 1.38 mg vitamin B2 (riboflavin)
  • Sheep's milk, 1 cup (244g): 0.87 mg vitamin B2 (riboflavin)
  • Cheese, feta: 0.844 mg vitamin B2 (riboflavin)
  • Cheese, roquefort: 0.586 mg vitamin B2 (riboflavin)
  • Cheese, brie: 0.52 mg vitamin B2 (riboflavin)
  • Cheese, limburger: 0.503 mg vitamin B2 (riboflavin)
  • Cheese, camembert: 0.488 mg vitamin B2 (riboflavin)
  • Cheese, mexican: 0.486 mg vitamin B2 (riboflavin)
  • Milk, 1 cup (244g): 0.451 mg vitamin B2 (riboflavin)
  • Cheese, cheddar: 0.441 mg vitamin B2 (riboflavin)
  • Whole milk, 1 cup (244g): 0.412 mg vitamin B2 (riboflavin)
  • Cheese, monterey: 0.39 mg vitamin B2 (riboflavin)
  • Cheese, blue: 0.382 mg vitamin B2 (riboflavin)
  • Greek yogurt: 0.244 mg vitamin B2 (riboflavin)
  • Yogurt: 0.243 mg vitamin B2 (riboflavin)
SEADOC Team

SEADOC Team

support@seadoc.co