Vitamin B2, Riboflavin
Vitamin B2, Riboflavin helps turn food into energy
- Water soluble vitamin; body can't store
- Found in both plants and animal sources
- Chronic alcohol, digestive disorders linked to deficiency
Health Benefits:
- help convert food to energy
- help produce red blood cells
- antioxidant function
- decrease age related disease
Low intake of Vitamin B2, Riboflavin
Symptoms of low Vitamin B2, Riboflavin intake
- Cracks in corners of mouth
- Edema mouth, throat
- Light sensitivity, Fatigue
- Scaly, eczema-like rash
- Swollen tongue
- Throat swelling, soreness
Causes of low Vitamin B2, Riboflavin intake
- Can cause digestive issues
- Can cause liver disorders
- Can cause reproductive issues
- Can cause slowed growth
- Can lead to anemia
Excess intake of Vitamin B2, Riboflavin
Symptoms of excess intake of Vitamin B2, Riboflavin
- Burning, prickling
- Constipation, Diarrhea
- Hair loss
- Nausea
- Sensitivity to light
At risk for excess Vitamin B2, Riboflavin
- Can cause kidney stones
- Linked to colorectal cancer
- Yellow or orange urine
Vitamin B2, Riboflavin Content in Foods
Foods High in Vitamin B2, Riboflavin
| Food | Serving Size | B2, Riboflavin |
|---|---|---|
| Beef liver, pan fried | 3 oz | 2.9 mg |
| Skirt steak | 6 oz | 1.5 mg |
| Breakfast cereals, fortified with riboflavin | 1 serving | 1.3 mg |
| Orange juice | 1 cup | 1.1 mg |
| Oats, instant, fortified, cooked | 1 cup | 1.1 mg |
| Grapes, muscadine | 10 grapes | 0.9 mg |
| Atlantic salmon, wild | 6 oz | 0.8 mg |
| Duck, roasted, chopped | 1 cup | 0.7 mg |
| Atlantic mackerel | 6 oz | 0.7 mg |
| Pork chops | 1 chop | 0.7 mg |
| French bread | 1 slice | 0.6 mg |
| Yogurt, nonfat | 1 cup | 0.6 mg |
| Ribeye steak | 1 fillet | 0.6 mg |
| Hot cocoa | 1 cup | 0.5 mg |
| Pesto | 1 cup | 0.5 mg |
| Chocolate milk, low fat | 1 cup | 0.5 mg |
| Eastern oysters, canned | 12 oz | 0.5 mg |
| Bluefin tuna fillet | 6 oz | 0.5 mg |
| Soy milk, reg or unsweetened | 1 cup | 0.5 mg |
| King mackerel, cooked | 3 oz | 0.5 mg |
| Pork ribs, roasted, country style | 1 rack | 0.5 mg |
| Whole milk | 1 cup | 0.4 mg |
| Chocolate mousse | 1 cup | 0.4 mg |
| Pretzel, soft | 1 large | 0.4 mg |
| Spinach, cooked | 1 cup | 0.4 mg |
| Ricotta cheese | 1 cup | 0.4 mg |
| Calamari, fried | 3 oz | 0.4 mg |
| Parmesan cheese, low sodium, grated | 1 cup | 0.4 mg |
| Beef tenderloin steak, grilled | 3 oz | 0.4 mg |
| Clams, cooked | 3 oz | 0.4 mg |
Foods Low in Vitamin B2, Riboflavin
| Food | Serving Size | B2, Riboflavin |
|---|---|---|
| Chicken light meat, roasted | 3 oz | 0.08 mg |
| White enriched bread | 1 slice | 0.09 mg |
| Cheddar cheese | 1 oz | 0.1 mg |
| Egg, raw | 1 large | 0.1 mg |
| Sweet chocolate | 1 oz | 0.1 mg |
| Apple | 1 medium | 0.1 mg |
| Grapes | 1 cup | 0.1 mg |
| Trail mix | 1 oz | 0.1 mg |
| Peanut butter, smooth | 2 Tbsp | 0.1 mg |
| Spinach, raw | 1 cup | 0.1 mg |
| Beer, light | 12 oz | 0.1 mg |
| Bacon, pan fried | 3 slices | 0.1 mg |
| Prime rib steak | 3 oz | 0.1 mg |
| Italian sausage, sweet | 3 oz | 0.1 mg |
| Cauliflower, cooked | 1 cup | 0.1 mg |
| Sunflower seeds, toasted | 1 oz | 0.1 mg |
| Rye, Wheat, Whole wheat bread | 1 slice | 0.1 mg |
| Potato, baked w/skin | 1 medium | 0.1 mg |
| Cod, Roughy, Swordfish, cooked | 1 fillet | 0.1 mg |
| White tuna, oil packed, canned | 3 oz | 0.1 mg |
| Chocolate ice cream, soft serve | 1 cup | 0.2 mg |
| Pepperoni | 3 oz | 0.2 mg |
| Egg noodles, cooked | 1 cup | 0.2 mg |
| Broccoli, chopped | 1 cup | 0.2 mg |
| Quinoa, cooked | 1 cup | 0.2 mg |
| Tofu, firm | 1 cup | 0.3 mg |
| Avocado | 1 avocados | 0.3 mg |
| Swiss cheese | 3 oz | 0.3 mg |
| Greek yogurt, plain | 1 cup | 0.3 mg |
| Chicken breast, lean, cooked | 6 oz | 0.3 mg |
References
What You Should Know About Water-Soluble Vitamins. (2023). Cleveland Clinic. https://health.clevelandclinic.org/water-soluble-vitamins/
4 Health Benefits of Riboflavin (Vitamin B2). (2023). Cleveland Clinic. https://health.clevelandclinic.org/vitamin-b2/
Foods Highest in Riboflavin (B2). (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/riboflavin-b2/all/highest/household/common+sr+fndds+branded/no
Riboflavin. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Riboflavin (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1166
Nutrients: Riboflavin (mg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/www.nal.usda.gov/files/Riboflavin.pdf
Nutrients: Riboflavin (mg) Food. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Riboflavin-Food.pdf
Nutrients: Riboflavin (mg) B2 Content. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Riboflavin-Content.pdf
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