20 Vitamin B2 Foods And Their Health Benefits

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Vitamin B2 foods such as eggs, nuts, milk, meat, and liver are extremely important as the body can store only small amounts of this nutrient. It is a very common vitamin that is found naturally and is water-soluble.

The most important health benefit of Vitamin B2 is that it helps convert carbohydrates into adenosine triphosphate (ATP). The human body produces ATP from food, and ATP produces energy as the body requires, which is vital for storing energy in muscles. Therefore, in order to get the required amount of riboflavin, individuals need to maintain a balanced diet.

Health Benefit Of Riboflavin

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Foods rich in vitamin B2 (Riboflavin) is essential as it contains various micronutrient that is widely found in both plant and animal-based food including meat, milk, eggs, nuts, and green vegetables. It is required to properly develop the skin and maintain the digestive tract, blood cells, and brain function.

Health Benefits of Vitamin B2 Include:

  • Prevents Migraines
  • Lower Cancer Risk
  • Protects Vision
  • Prevents Anemia
  • Boost Heart Health
  • Maintain Energy Level
  • Protects Healthy Hair and Skin
  • Help Prevent Neurological Diseases

How Much Riboflavin Is Required Every Day?

The recommended daily allowance (RDA) of foods with vitamin B2 for men is 1.3 milligrams and for women is 1.1 milligrams per day according to Oregon State University. However, the actual requirement for the proper amount of riboflavin or vitamin B2 depends on age and health conditions.

AgeRecommended Amount
0-6 Months0.3 mg
7-12 Months0.4 mg
1-3 Years0.5 mg
4-8 Years0.6 mg
9-13 Years0.9 mg
14-18 Years Female (AFAB)1.0 mg
Adults (AFAB)1.1 mg
14-18 Years Male(AMAB)1.3 mg
Adults (AMAB)1.3 mg
Pregnant Teens or Adult1.4 mg
Breastfeeding Teens or Adults1.6 mg

Now, let us dive deep into 20 foods that contain vitamin B2:

1. Lamb Liver

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The liver is an excellent source of vitamin B and is also high in vitamin B12, biotin, and other essential micronutrients. Almost all varieties of liver offer a generous amount of vitamins, however, lamb liver consists of particularly high amounts. It is also rich in minerals like iron, phosphorus, zinc and selenium.

Lamb liver contains 3.63 mg of riboflavin per 100 grams of serving and fulfills 279 percent of Daily Value (DV). It is also very high in copper, selenium, and vitamins A and B2. Similarly, beef liver, goose liver, chicken liver, and even pork liver will provide you with a wide and effective range of nutrients for your overall health benefits.

2. Beef Kidney

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Beef Kidney is another type of organ meat that is not popular but consists of a great amount of Vitamin B, and other significant amounts of nutrients that are highly beneficial for body development. It also removes the extra fluids from the body and keeps the pH balanced in a healthy range.

It contains 2.84 mg of riboflavin per 100 grams and provides you 218 percent of daily value. Other essential vitamin in this organ meat includes Vitamin B12 and Vitamin B6. Similarly, it is low in fat, high in protein, and has anti-inflammatory properties that can be consumed by people who are following a strict diet. 

3. Dried Shiitake Mushrooms

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Shiitake mushrooms are high in fiber and low in calories, fat, and protein. It is filled with hard-to-get plant-based essential nutrients like vitamin D, Zinc, Choline, and Vitamin B. These mushrooms have a rich, earthy flavor and a distinctive taste similar to meat.

According to several studies, almost all mushrooms are a good source of riboflavin but due to the drying process concentrating their nutrients, dried shiitake mushrooms offer the most. It contains 1.27 mg of riboflavin per 100 grams of serving and fulfills 98 percent of daily vitamin B2 requirements. Compounds that are found in Shiitake may help fight cancer, boost immunity and support heart health.

4. Almonds

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Almonds are high in antioxidants, vitamin B, Vitamin E, protein, and fiber. Riboflavin found in almonds is important for cellular function and helps maintain homocysteine in the blood. Thus, it is an excellent addition to any diet since it is a versatile ingredient that can be consumed in several ways and is linked with various health benefits.

These popular and nutritious tree nuts contain 1.14 mg of vitamin B2 in every 100 grams of serving which fulfill 88 percent of daily requirements. Various studies also suggest that consuming almonds in excess can cause nausea, diarrhea, shortness of breath, and more. So, a moderate amount of almonds is recommended to maintain the DV.

5. Soybeans

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Soybeans are a type of legume and are considered among the best sources of plant-based protein and provide a wide range of vitamins and minerals. Among these nutrients, it is a good source of vitamin B2 also known as riboflavin which is important in unlocking the energy from the nutrients we consume and allows for wounds to heal faster.

There are various types of soybeans such as Green Soya Bean, Yellow Soya Bean, and Dark soybeans. Almost all of them contain similar nutritional benefits and contain 0.87 mg of riboflavin per 100 grams and fulfill 67 percent of daily value. This can be consumed by vegetarians, or those who are following particular types of diet.

6. Feta Cheese

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Feta Cheese is an excellent source of Vitamin B2 that is typically made from the milk of sheep and goats. Originating from Greece, it is a soft, white-colored cheese with a rich aroma and slightly sour taste. It also has decent amounts of Vitamins A, k, folate, pantothenic acid, iron, and magnesium.

This type of cheese has a high riboflavin content, per 100 grams of cheese it consists of 0.844 mg riboflavin which fulfills almost 65% of the total required daily value. Additionally, feta contains more calcium and B vitamins as compared to cheeses like mozzarella, ricotta, cottage cheese, or goat cheese.

7. Fish Eggs

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Fish eggs also known as roe, have been consumed for centuries and are enjoyed in many cultures around the whole world. Beyond their unique taste and texture, they are filled with various essential nutrients. They are a great source of Vitamin B2, B12, and omega-3 fatty acids.

Per 100 grams of roe, it contains 0.74 mg amount of riboflavin and according to USDA data, it gives 57 percent of daily value. Fish eggs also have numerous health benefits and may promote various positive changes in body when cosume moderately. These eggs come in various sizes, shapes, and colors and can be found in several fish, including the beluga, sturgeons, salmon, and carp.

8. Squid

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Squid is a popular seafood and has another name calamari that has its unique nutritional value including Vitamin B2, Vitamin B12, thiamin, selenium, phosphorus, zinc, and more. It is pale, translucent white color, chewy texture, and has an umami taste.

It is high in riboflavin and provides 32 percent of the daily value per 100 grams containing 0.412 mg of vitamin B2. Squid fish contain a high amount of protein ratio and do not contain carbohydrates which may potentially lead to weight loss. Thus, incorporating squids into your diet is essential for reaping their incredible health benefits.

9. Eggs

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Eggs are considered superfoods that are loaded with vitamins, minerals, high-quality protein, good fats, and various other nutrients. One large egg contains 77 calories, along with 6 grams of protein, and 5 grams of carbohydrates.

Similarly, eggs contain 0.219 mg of riboflavin which will cover 33 percent of the daily value requirement. Eggs are among the best dietary sources of choline, a kind of nutrient that is extremely important but people are not aware of it. It is very important to understand that almost all the nutrients are contained in the yolk and the white contains only protein.

10. Avocados

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Avocados are high in a number of important nutrients including B vitamins, Vitamin C, Folate, Magnesium, Potassium, Copper, and more. Additionally, it is a great source of healthy fats and fiber and fulfills the everyday requirement of daily nutritional value for the human body.

According to research, 1 cup of avocado contains 0.3 mg of riboflavin, or about 30 percent of daily values for women and 25% for men. So, incorporating avocados into your daily diet is highly recommended by various health experts.

11. Wild Atlantic Salmon

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Salmon is one of the most popular types of fish in the world and it can also be consumed by cooking, raw or smoked. Also, the nutritional value of salmon can vary from farmed salmon. Wild salmon is much richer in nutritional value as compared to self farmed salmon.

Wild Atlantic salmon is an excellent source of protein, and omega-3 fatty acids, and is loaded with various other micronutrients. It is one of the major sources of riboflavin containing 0.38 mg and maintains 29% of daily value per 100 grams. This food is known for antibody production, energy production, growth, and development.

12. Tempeh

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Tempeh is a fermented soy product that is especially popular among vegetarians and people who follow a vegan diet. It is made from soybeans and contains a rich source of protein, vitamins, and several other micronutrients.

Tempeh is an excellent source of B vitamins like riboflavin and niacin that aid in energy production and generate healthy blood cells. Per 100 grams of serving, tempeh offers 0.358 mg of riboflavin and 28% of daily value. It also contains zinc, and copper that provide 1.8 mg of DV for women and 2.3 mg of DV for men.

13. Anchovies

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Anchovies are small, nutrient-rich fish which are a great source of omega-3, protein, and various vitamins. It is often considered salty and strongly flavored but offers numerous health benefits. Their taste depends on their processing method as people like to consume in a variety of different ways.

These small fish have a high content of vitamin B2, and B3 which helps turn food into energy, and also contain generous amounts of selenium. According to the study, 100 grams of anchovies consists of 0.363 mg of riboflavin which is equal to 28 percent of the daily value requirement. Moreover, this fish contains no carbohydrates, it is fiber-free and sugar-free.

14. Atlantic Mackerel

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Mackerel is one of the popular nutrient-dense fish that are mostly found in temperate and tropical seas. There is various type of mackerel such as Atlantic Mackerel, Chb Mackerel, Indian Mackeral, and more. Almost all kinds of mackerel have a rich, distinctive flavor with moist, soft, and flaky flesh.

Atlantic mackerel is considered an excellent source of protein, vitamins B2, B3, B6, and B12. Also, they belong to the oily fish category, they are one of the best sources of omega-3 which is best to keep your heart and brain healthy. This oily fish offers 0.312 mg of riboflavin which is equal to 24 percent of DV.

15. Beef Skirt Steak

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Beef skirt steak is one of the most flavorful cuts of beef. It comes from two separate muscles inside the chest and abdominal cavity, below the ribs, in the section of the cow known as the beef plate primal cut. It is a great source of protein, fats, and vitamins that aid benefit to overall health.

Skirt Steak is an excellent source of Riboflavin, Niacin, Pantothenic acid, Vitamin B6, Zinc, Iron, and copper. This tasty lean mean offers 0.31 mg of riboflavin that can fulfill 24% of DV per 100-gram serving. This food is easy to cook and can be consumed by those who are following a strict diet as this lean mean does not contain carbohydrates.

16. Ground Pork

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Ground pork is a combination of lean meat and fat extracted from any part of a pig. It is a rich source of iron, vitamin B, and zinc, adding both texture and flavor to recipes. The popular uses for ground pork include sausages, meatballs, dumplings, and various other stuffed dishes.

The amount of riboflavin per 100 grams is 0.235 mg which is equal to 18% of the daily value. Similarly, the protein energy ratio in ground pork is 6.9 which makes it healthy food and can improve your diet and may potentially lead to weight loss. The carbohydrate in this food is 0%, so you will need to consume other food to get the required carbs for your body.

17. Greek Yogurt

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Greek Yogurt is known for various numbers of nutrients and may even offer health benefits if consumed in the right proportion. It is particularly rich in protein, vitamin, B12, riboflavin, and selenium and is also a good source of calcium, phosphorus, zinc, pantothenic acid, vitamin A, and potassium.

As compared to regular yogurt, study has proven that it contains high protein and low carbs. The amount of riboflavin per 100 grams is 0.233 mg which is equal to 18 percent of daily value. Because of its rich nutritional value, it supports muscle and bone health and may contribute to a healthy gut.

18. Mussels

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Mussels are rich in protein with a low-calorie count and are an excellent source of iron that helps in growth and immunity. This food is particularly rich in vitamins B2 and B12. Both these vitamin plays a key role in the normal functioning of the brain as well as boost energy metabolism.

This seafood is small with a similar appearance to oysters and calms. It is meaty, bivalve mollusks that are tasty as well as help maintain overall health. Per 100 grams of service, it contains 0.2 1 mg of riboflavin and fulfills 16 percent of daily value. Mussels are particularly found in freshwater and seawater and another popular type is farm-raised mussels which are much cleaner.

19. Ground Lamb

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Ground lamb is meat from a lamb that has been ground up or minced from the shank and the neck. This results in a very fine texture, perfect for dishes where the meat melts in your mouth while eating. Lamb consists of 55% water, 25% protein, 20% fat, and less than 1% of carbohydrates.

Similarly, lamb is an excellent source of many nutrients including protein, calcium, iron, riboflavin, niacin, Vitamin B6, and Vitamin B12. In 100 grams of ground lamb, it contains 0.21 mg of riboflavin and 16% which is equal to 16% of the daily value. Also, the protein energy ratio in cooked lamb is 3.6 which may potentially lead to weight loss.

20. Spinach

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Spinach is one of the most versatile and popular foods that is easily available across the United States and northern Europe. This leafy green vegetable contains iron, potassium, vitamin E, magnesium, Vitamin C, riboflavin, and more. This is great for digestion as it is low in carbs and high in insoluble fiber.

This nutrient-dense vegetable contains 0.189 mg of riboflavin which is equal to 15% of DV per 100 grams of spinach. Consuming spinach on a regular basis may help maintain good vision, support energy levels, aid in heart health as well and support healthy bones. Similarly, one study suggests that it helped slow tumor growth in a person's cervix.

Some FAQs

What Foods Have Riboflavin?

Foods like eggs, organ meats, lean meats, milk and various vegetables have riboflavin.

What Foods Have Vitamin B2?

Vitamin B2 food sources are found in animal-based food as well as plant-based food including meat, milk, eggs, nuts, and green vegetables.

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