Vitamin B2 - Riboflavin

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Vitamin B2 - Riboflavin

Infants up to 6 months old, 300 micrograms
6 to 12 months old, 400
micrograms
1 to 3 years old, 500
micrograms
4 to 8 years old, 600
micrograms

Males and Females 9 to 13 years old, 900 micrograms
Males 14 and older, 1.3 milligrams

Females 14 to 18 years old, 1 milligram
Females 19 and older, 1.1 milligrams

Pregnant females all ages, 1.4 milligrams
Lactating females all ages, 1.6 milligrams

Deficiency Signs & Symptoms of Vitamin B2 - Riboflavin

Lethargy, fatigue, sensitivity to bright light, tearing from the eyes, itching in and around the eyes, foggy vision, blurred vision, skin rashes, cracked lips, cracking occurring in the corners of the mouth, peeling of skin around the nose area.

Toxicity Signs & Symptoms

None known.

Best Food Sources

Look for color! Green leafy vegetables, whole grains, cereal, enriched bread and sweet breads (organs). Here's how they stack up in Vitamin B2 content:

Riboflavin Food Source

Serving Size

MG Content

Spinach

1 cup, raw

0.057

Lettuce

Green leaf, 1 cup shredded

0.029

Kale

1 cup shredded, raw

0.087

Chinese Cabbage

1 cup shredded, raw

0.038

Brown Rice

1 cup, cooked

0.023

Wild Rice

1 cup, cooked

0.143

Whole Wheat Bread

1 slice

0.060

Rye Bread

1 slice

0.107

Beef Liver

1 slice

2.329

Chicken Liver

1 liver, raw

1.295

Turkey Liver

1 liver, raw

2.590

Chicken Heart

1 heart, raw

0.044

Oatmeal

1 single serving

0.372

Cream of Wheat

1 cup, uncooked

0.352

Cheerios

1 cup

0.482

Functions in the Body

Vitamin B2 is essential for metabolism and in providing energy to the body.

Therapeutic Benefits

May be beneficial in protecting the body's cells from free radical damage.

Foods & Drinks Containing Vitamin B2

Food - Based on 1 cup unless stated.

Milligrams

Food - Based on 1 cup unless stated.

Milligrams

Spaghetti with meat sauce, frozen entree

3.772

Quaker Cap'N Crunch, 3/4 cup

0.492

Beef liver, cooked, pan-fried - 3 oz

2.911

Soybeans, mature cooked, boiled, without salt

0.490

Shake, fast food, vanilla - 16 fl oz

2.198

General Mills, Rice Chex, 1 1/4 cup

0.488

Turkey giblets, cooked, simmered, some giblet fat

2.179

Yogurt, plain, low fat, 12 grams protein per 8 ounce

0.486

General Mills, Total Raisin Bran

1.764

Eggnog

0.483

Kellogg's Product 19

1.710

General Mills, Cheerios

0.482

General Mills, Total Corn Flakes, 1 1/3 cup

1.701

Cheese, ricotta, whole milk

0.480

General Mills, Whole Grain Total, 3/4 cup

1.700

Candies, white chocolate

0.479

Chicken, broilers or fryers, giblets, cooked

1.525

Fast Foods, biscuit, with egg and sausage - 1

0.473

Malted drink mix, chocolate,  prepared with whole milk

1.283

Mushrooms, white, cooked, boiled, drained

0.468

Milk, canned, condensed, sweetened

1.273

Sauce, homemade, white

0.463

Fast foods, chili con carne

1.139

Milk, reduced fat, fluid, 2% milkfat

0.451

Kellogg's Raisin Bran

0.976

Milk, lowfat, fluid, 1% milkfat

0.451

General Mills, Wheaties

0.930

Fast foods, cheeseburger; double, regular patty; plain

0.437

Braunschweiger (a liver sausage), pork, 2 slices

0.865

New England chowder, prepared with 2% lowfat milk

0.436

Malted drink mix, chocolate, 3 heaping teaspoons

0.863

Spinach, cooked, boiled, drained, without salt

0.425

Shake, fast food, chocolate, 16 fl oz

0.816

Fast foods, enchilada, with cheese, 1

0.424

Fast foods, submarine sandwich, with cold cuts, 6"

0.798

Fish sandwich, with tartar sauce and cheese, 1

0.421

Wheat flour, white, bread, enriched

0.701

Beet greens, cooked, boiled, drained

0.416

Fast foods, Corn Dog, 1

0.700

Milk, whole, 3.25% milkfat, added vitamin D

0.412

Small Cheeseburger; single, condiments, bacon, 1

0.679

Kellogg's Corn Pops

0.412

Milk shakes, thick chocolate, 10.6 fl oz

0.666

General Mills Corn Chex

0.411

Fast foods, chimichanga, with beef - 1

0.644

Submarine sandwich, with roast beef, 1

0.410

Wheat flour, white, all-purpose, enriched, bleached

0.618

Hamburger; double, with condiments, 1

0.409

Cheese sauce, prepared from recipe

0.590

Yogurt, fruit, low fat, 10 grams protein

0.404

Fast foods, pancakes with butter and syrup - 2

0.557

English muffin, egg, cheese, Canadian bacon, 1

0.401

Yogurt, plain, skim milk, 13 grams protein per 8 ounce

0.531

Fast foods, hotdog, with chili, 1

0.399

Fast foods, French toast with butter - 2 slices

0.500

General Mills, Trix

0.398

Fast foods, tostada, with beans, beef, and cheese - 1

0.495

Chicken liver, simmered - 1 liver

0.391

Vitamin Index

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