MEAT AND FISH
Animal foods rich in vitamin B2 include meats, pork and fish: A 3-oz. portion of braised calf’s liver provides 2.4 mg of riboflavin, more than 140 percent of the DV. A 4-oz. portion of cooked lean beef tenderloin contains about 0.3 mg, or 17.6 percent of the DV. Game meats, such as venison, are very lean and rich in many B vitamins. A 3-oz. serving of broiled loin of venison offers 0.4 mg of vitamin B2, or roughly 23.5 percent of the DV. Certain types of fish and pork also contain a significant amount of vitamin B2: A 3-oz. cooked portion of king mackerel provides 0.5 mg, while a 3-oz. portion of pork–specifically, braised, boneless leg sirloin tip roast–provides 0.3 mg.
EGGS AND DAIRY PRODUCTS
Like lean beef tenderloin, one whole boiled egg provides 0.3 mg of vitamin B2. Low-fat yogurt and cow’s milk are both rich in vitamin B2. A 1-cup serving of nonfat or skim milk satisfies 23.5 percent of the DV for vitamin B2, making it an excellent food source. The vitamin B2 content of yogurt varies by type; however, in general 1 cup of low-fat fruit yogurt provides as much vitamin B2 as a cup of cow’s milk, 0.4 mg.
LEGUMES, PEAS AND NUTS
Soy foods, some nuts, legumes and vegetables are high in vitamin B2. A 1-cup serving of cooked soybeans provides 0.5 mg of this nutrient, meeting nearly 30 percent of the DV. Cooked tempeh is a good vegan source of vitamin B2, providing 0.1 mg per 1-oz. portion. Cooked green peas, from a frozen package, contain 0.2 mg per 1-cup serving, or 12 percent of the DV. Nuts and seeds are nutrient-rich: A 1-oz. portion of dry-roasted almonds also offers 0.2 mg vitamin B2.
A 2-oz. portion of raw mushrooms provides 0.2 mg vitamin B2. A 1-cup serving of boiled spinach meets nearly 25 percent of the DV for vitamin B2. Other good food sources of this vitamin in the vegetable food group include broccoli and collard greens. One medium-sized cooked broccoli stalk, 1 cup of cooked collard greens and 1 cup cooked asparagus each provides about the same amount of vitamin B2, approximately 0.2 to 0.24 mg, meeting 12 to 14 percent of the DV.
Enriched foods, such as white bread and breakfast cereals, have nutrients added back to them that were lost during processing. These foods typically meet 100 percent of the DV for several B vitamins, including riboflavin. Ready-to-eat breakfast cereals, pancakes prepared from mix, ready-to-heat toaster-type waffles, rolls and cereal bars all provide some vitamin B2. One serving of any of these food items, on average, provides 0.3 to 1.5 mg of this micronutrient, or 18 to 88 percent of the DV.