What Does Vit. B2 Do?

Vitamin B2, also called riboflavin, is one of 8 B vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy.

Vitmin B2 is Also Important for:

  • Working as an antioxidant and fighting damaging particles in the body known as free radicals.

Signs of Deficiency:

  • Fatigue
  • Slowed growth
  • Digestive problems
  • Cracks and sores around the mouth
  • Swollen tongue
  • Eye fatigue
  • Swelling and soreness of the throat
  • Sensitivity to light

How Much Do You Need?

Life Stage Amount
1-8 yrs .5-.6 mg
9-13 yrs .9 mg
14-18 yrs 1-1.3 mg
Women 19+ 1.1 mg
Men 19+ 1.3 mg


Source

Nutrition Guide: Vitamin B2 (Riboflavin)

Whole foods with the highest amounts of vitamin B2…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Soybeans
Amount: 1 cup cooked (172 g)
Vit B2 Riboflavin: 0.49
Spinach
Amount: 1 cup (30g)
Vit B2 Riboflavin: 0.42
Tempeh
Amount: 4 oz (113 g)
Vit B2 Riboflavin: 0.4
Mushrooms, Crimini
Amount: 1 cup (72 g)
Vit B2 Riboflavin: 0.35
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Vit B2 Riboflavin: 0.35
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Vit B2 Riboflavin: 0.27
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Vit B2 Riboflavin: 0.26
Asparagus
Amount: 1 cup (180g)
Vit B2 Riboflavin: 0.25
Almonds
Amount: .25 cup (23 g)
Vit B2 Riboflavin: 0.23
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Vit B2 Riboflavin: 0.23
Green Peas
Amount: 1 cup (138 g)
Vit B2 Riboflavin: 0.21
Sweet Potato
Amount: 1 cup (200 g)
Vit B2 Riboflavin: 0.21
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Vit B2 Riboflavin: 0.21
Quinoa
Amount: 1 cup cooked
Vit B2 Riboflavin: 0.2
Collard Greens
Amount: 1 cup cooked (190 g)
Vit B2 Riboflavin: 0.2
Broccoli
Amount: 1 cup (156 g)
Vit B2 Riboflavin: 0.19
Avocados
Amount: 1 cup, sliced (146g)
Vit B2 Riboflavin: 0.19
Barley
Amount: .33 cup dry (61.3 g)
Vit B2 Riboflavin: 0.17
Salmon
Amount: 4 oz (113 g) wild, broiled
Vit B2 Riboflavin: 0.16
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Vit B2 Riboflavin: 0.16
Swiss Chard
Amount: 1 cup cooked (175 g)
Vit B2 Riboflavin: 0.15
Winter Squash
Amount: 1 cup cooked (205 g)
Vit B2 Riboflavin: 0.14
Millet
Amount: 1 cup cooked (174 g)
Vit B2 Riboflavin: 0.14
Sea Vegetables
Amount: 1 tbs dried (5 g)
Vit B2 Riboflavin: 0.14
Lentils
Amount: 1 cup cooked (198 g)
Vit B2 Riboflavin: 0.14
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Vit B2 Riboflavin: 0.14
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Vit B2 Riboflavin: 0.14
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Vit B2 Riboflavin: 0.13
Green Beans
Amount: 1 cup (125 g)
Vit B2 Riboflavin: 0.12
Tofu
Amount: 4 oz (113 g)
Vit B2 Riboflavin: 0.12
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Vit B2 Riboflavin: 0.12
Sunflower Seeds
Amount: .25 cup (35 g)
Vit B2 Riboflavin: 0.12
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Vit B2 Riboflavin: 0.12
Navy Beans
Amount: 1 cup cooked (182 g)
Vit B2 Riboflavin: 0.12
Pinto Beans
Amount: 1 cup (171 g)
Vit B2 Riboflavin: 0.11
Grapes
Amount: 1 cup (151 g)
Vit B2 Riboflavin: 0.11
Bok Choy
Amount: 1 cup cooked (170 g)
Vit B2 Riboflavin: 0.11
Split Peas
Amount: 1 cup cooked (196 g)
Vit B2 Riboflavin: 0.11
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Vit B2 Riboflavin: 0.11
Mangos
Amount: 1 cup (165 g)
Vit B2 Riboflavin: 0.1
Kidney Beans
Amount: 1 cup (177 g)
Vit B2 Riboflavin: 0.1
Black Beans
Amount: 1 cup cooked
Vit B2 Riboflavin: 0.1
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Vit B2 Riboflavin: 0.1
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Vit B2 Riboflavin: 0.1
Turnip Greens
Amount: 1 cup cooked (144 g)
Vit B2 Riboflavin: 0.1
Lima Beans
Amount: 1 cup (188 g) cooked
Vit B2 Riboflavin: 0.1
Bananas
Amount: 1 medium (118 g)
Vit B2 Riboflavin: 0.09
Kale
Amount: 1 cup (130 g)
Vit B2 Riboflavin: 0.09
Cabbage
Amount: 1 cup (150 g)
Vit B2 Riboflavin: 0.09
Sesame Seeds
Amount: .25 cup dried (36 g)
Vit B2 Riboflavin: 0.09
Mustard Greens
Amount: 1 cup cooked (140 g)
Vit B2 Riboflavin: 0.09
Carrots
Amount: 1 cup (122 g)
Vit B2 Riboflavin: 0.08
Bell Peppers
Amount: 1 cup (92 g)
Vit B2 Riboflavin: 0.08
Potatoes
Amount: 1 cup baked (173 g)
Vit B2 Riboflavin: 0.08
Summer Squash
Amount: 1 cup cooked (180 g)
Vit B2 Riboflavin: 0.07
Beets
Amount: 1 cup (170g)
Vit B2 Riboflavin: 0.07
Papaya
Amount: 1 medium (276 g)
Vit B2 Riboflavin: 0.07
Buckwheat
Amount: 1 cup cooked (168 g)
Vit B2 Riboflavin: 0.07
Romaine Lettuce
Amount: 2 cups (94 g)
Vit B2 Riboflavin: 0.06
Blueberries
Amount: 1 cup (148 g)
Vit B2 Riboflavin: 0.06
Cauliflower
Amount: 1 cup (124 g)
Vit B2 Riboflavin: 0.06
Celery
Amount: 1 cup raw (101 g)
Vit B2 Riboflavin: 0.06
Oats
Amount: .25 cup uncooked (39 g)
Vit B2 Riboflavin: 0.05
Apple
Amount: 1 Medium (182 g)
Vit B2 Riboflavin: 0.05
Brown Rice
Amount: 1 cup cooked (195 g)
Vit B2 Riboflavin: 0.05
Peanuts
Amount: .25 cup (36.5 g)
Vit B2 Riboflavin: 0.05
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Vit B2 Riboflavin: 0.05
Walnuts
Amount: .25 cup (30 g)
Vit B2 Riboflavin: 0.05
Oranges
Amount: 1 medium (131 g)
Vit B2 Riboflavin: 0.05
Pineapple
Amount: 1 cup (165 g)
Vit B2 Riboflavin: 0.05
Onions
Amount: 1 cup cooked (210 g)
Vit B2 Riboflavin: 0.05
Raspberries
Amount: 1 cup fresh (123 g)
Vit B2 Riboflavin: 0.05
Pears
Amount: 1 medium (178 g)
Vit B2 Riboflavin: 0.05
Corn, Yellow
Amount: 1 cooked (77 g)
Vit B2 Riboflavin: 0.04
Miso
Amount: 1 tbs (17 g)
Vit B2 Riboflavin: 0.04
Strawberries
Amount: 1 cup (144 g)
Vit B2 Riboflavin: 0.03
Cantaloupe
Amount: 1 cup (160 g)
Vit B2 Riboflavin: 0.03
Tomatoes
Amount: 1 cup (180 g)
Vit B2 Riboflavin: 0.03
Parsley
Amount: .5 cup (30.4 g)
Vit B2 Riboflavin: 0.03
Watermelon
Amount: 1 cup (152 g)
Vit B2 Riboflavin: 0.03
Cucumber
Amount: 1 cup raw (104 g)
Vit B2 Riboflavin: 0.03
Fennel
Amount: 1 cup raw (87 g)
Vit B2 Riboflavin: 0.03
Grapefruit
Amount: .5 medium (128 g)
Vit B2 Riboflavin: 0.03
Shrimp
Amount: 4 oz (113 g) lg steamed
Vit B2 Riboflavin: 0.03
Scallops
Amount: 4 oz (113 g) steamed
Vit B2 Riboflavin: 0.03
Cashews
Amount: .25 cup (40 g)
Vit B2 Riboflavin: 0.02
Flaxseeds
Amount: 2 tbs ground (14 g)
Vit B2 Riboflavin: 0.02
Basil
Amount: .5 cup (21 g)
Vit B2 Riboflavin: 0.02
Eggplant
Amount: 1 cup cooked (99 g)
Vit B2 Riboflavin: 0.02
Plums & Prunes
Amount: 1 fresh (66 g)
Vit B2 Riboflavin: 0.02
Cranberries
Amount: 1 cup fresh (100 g)
Vit B2 Riboflavin: 0.02
Leeks
Amount: 1 cup cooked (104 g)
Vit B2 Riboflavin: 0.02
Figs
Amount: 1 medium fresh (50 g)
Vit B2 Riboflavin: 0.02
Kiwifruit
Amount: 1 2" fresh (69 g)
Vit B2 Riboflavin: 0.02
Lemons & Limes
Amount: .25 cup (61 g)
Vit B2 Riboflavin: 0.01
Apricots
Amount: 1 whole (35 g)
Vit B2 Riboflavin: 0.01
Cilantro
Amount: .5 cup (8 g)
Vit B2 Riboflavin: 0.01
Arugula
Amount: .5 cup (10 g)
Vit B2 Riboflavin: 0
Olives, Black
Amount: 1 cup (134 g)
Vit B2 Riboflavin: 0
Edamame
Amount: 1 cup (155 g)
Vit B2 Riboflavin:
Chia Seeds
Amount: 2 tbs (28 g)
Vit B2 Riboflavin: