Top 10 Foods Highest in Vitamin B2 (Riboflavin)
Vitamin B2, or Riboflavin, is an essential vitamin required for proper
energy metabolism and a wide variety of cellular processes. A deficiency
of riboflavin can lead to cracking and reddening of the lips,
inflammation of the mouth, mouth ulcers, soar throat, and even iron
deficiency anemia. Riboflavin, Vitamin B2, is a water soluble vitamin
that is well regulated by the body, thus overdose is rare, and usually
only occurs during vitamin B2 injection. The current DV for Riboflavin
(Vitamin B2) is 1.7mg, below is a list of the top ten foods highest in
vitamin B2.
#1: Yeast Extract Spread (Marmite)
Yeast extract spread is common in British cultures and is a high protein
food, a rich vitamin B1 (thiamin) food, and a good vegan source of
vitamin B12. In addition the spread is a good source of riboflavin (b2)
providing 14.3mg (841% DV) per 100 gram serving, or 0.858mg (50% DV) per
teaspoon.
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#2: Liver
The liver of most any animal is packed with vitamin B2. Often appearing
on the culinary scene as pâté, liver can also be eaten in sausage
(liverwurst), and prepared steamed or fried with onions and herbs. Lamb
liver provides the most riboflavin (B2) with 4.6mg per 100g serving or
270% of the DV. That is 3.9mg (230% DV) of vitamin B2 per 3oz serving.
Click to see complete nutrition facts.
#3: Dried Herbs, Spices, and Peppers
Dried herbs and spices are packed with the vitamins and minerals you
need. Start making it a habit to add more dry herbs, paprika, or chili
powder (depending on preference) to all the dishes you eat. Dried ancho
chilies contain the most riboflavin providing 2.26mg (133% DV) per 100
gram serving, or 0.38mg (23% DV) per pepper. Paprika follows providing
1.74mg (103% DV) of vitamin b2 per 100 gram serving, or 0.12mg (7% DV)
per tablespoon. After paprika follows dried coriander, spearmint,
parsley, and finally chili powder which provides 0.8mg (47% DV) of
riboflavin per 100 gram serving, or 0.06mg (4% DV) per tablespoon.
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#4: Almonds
Almonds are great as a snack or as an addition to salads. Almonds are
also a great source of vitamin E, calcium, protein, zinc, magnesium,
potassium, and copper. Almonds provide 1.01mg (60% DV) of vitamin B2 per
100 gram serving, that is 1.45mg (85% DV) of riboflavin per cup of
whole alminds, or 0.28mg (17% DV) per ounce, and 0.012mg (1% DV) per
almond.
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#5: Dry Roasted Soybeans (Edamame)
Dry roasted soybeans are a great snack, and be sure to look for low
sodium varieties to keep your blood pressure low. Dry roasted soybeans,
or edamame, provide 0.76mg (44% DV) of riboflavin per 100 gram serving,
or 1.3mg (76% DV) of vitamin b2 per cup.
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#6: Cheese (Roquefort, Brie, Limburger)
Despite being a high cholesterol food, cheese is a good source of
calcium, protein, vitamin B12, and vitamin B2. Roquefort provides the
most riboflavin (b2) with 0.57mg (34% DV) per 100 gram serving, or 0.5mg
(29% DV) in a 3 ounce package, 0.16mg (10% DV) per ounce. Other high
riboflavin cheeses (in descending order) are brie (31% DV per 100g),
Limburger (30% DV), Camembert (29% DV), Caraway cheese (26% DV), Blue
cheese (22% DV), goat cheese (22% DV), Romano (22% DV), and finally
Swiss cheese which provides 0.3mg (17% DV) of riboflavin per 100 gram
serving, or 0.08mg (5% DV) per ounce.
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#7: Wheat Bran
Bran is high in fiber and is the top source of both vitamin b6 and
magnesium. Wheat bran can most commonly be found in whole grain breads
or bran muffins, but is also a great addition to hot breakfast cereals
like oats, rye, and buckwheat. Crude wheat bran provides 0.58mg (34% DV)
of riboflavin per 100 gram serving, or 0.34mg (20% DV) per cup, and
0.17mg (10% DV) of vitamin b2 in a half cup.
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#8: Fish (Mackerel, Atlantic Salmon, Trout)
Fish is a heart healthy food, a good source of protein, and rich in
vitamins B1, B6, and B12. Mackerel has the most riboflavin providing
0.54mg (32% DV) of vitamin b2 per 100 gram serving. That is 0.95mg (56%
DV) per fillet, and 0.15mg (9% DV) per ounce. Mackerel is followed by
wild caught atlantic salmon which provides 0.49mg (29%) DV of riboflavin
per 100 gram serving, 0.75mg (44% DV) per half fillet, and 0.414mg (24%
DV) per ounce. Trout provides 0.42mg (25% DV) of vitamin b2 per 100
gram serving, 0.26mg (15% DV) per fillet, and 0.36mg (21% DV) of
riboflavin per 3 ounce serving.
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#9: Sesame Seeds
Sesame seeds are high in calcium, iron, protein, copper, zinc, and
vitamins B1, and B6. Great as a snack or as an addition to breads and
salads, sesame seeds provide 0.47mg (27% DV) of riboflavin per 100 gram
serving, that is 0.6mg (35% DV) per cup, and 0.13mg (8% DV) of vitamin
b2 per ounce.
Click to see complete nutrition facts.
#10: Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in
sauce, on pizza, or even in salads. 100 grams of sun-dried tomatoes
provides 0.49mg (29% DV) of riboflavin per 100 gram serving, or 0.26mg
(16% DV) per cup, and 0.01mg (1% DV) per piece.
Click to see complete nutrition facts.
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