Riboflavin, or vitamin B-2, is one of the eight essential B-vitamins important for maintaining normal health functions, including metabolism of foods and red blood cell production. The primary role of riboflavin is to act as a co-enzyme for converting the foods you eat into usable energy. A well-balanced diet can supply you with adequate daily intake of riboflavin, and this vitamin is found in both animal and plant-based food sources.
Fruits, Vegetables, Beans and Nuts
Fruits have minimal amounts of riboflavin, but fresh varieties with skins such as apples, apricots and grapes have .071 mg to .112 mg per medium fruit or 1 cup serving. Leafy green vegetables including spinach and collards or cruciferous vegetables like broccoli, cabbage and cauliflower have .10 mg to .21 mg of riboflavin per 1/2 cup serving. Black, kidney, navy and pinto beans have .12 mg to .22 mg per 1 cup serving. Pecans, almonds, pistachios, walnuts and peanuts also have riboflavin, with .02 mg to .23 mg per 1 oz. serving.
Whole Grains and Fortified Grains
Whole wheat bread or pasta, brown rice and bran cereal have .06 mg to 1.7 mg of riboflavin per serving. Many processed or white grain products are fortified or enriched with riboflavin, including cereals, breads, muffins, noodles or rice, and range from .122 mg to 2.27 mg per serving.
Meat and Dairy
Animal-based foods are highest in riboflavin, but for health purposes choose leaner versions of meat and dairy to reduce your saturated fat intake. Chicken, turkey, pork and fish including tuna, salmon or trout have .06 mg to 2.179 mg per 3 oz. serving. Lean beef, with 15 percent fat and lean top sirloin have .127 mg to .150 mg per 3 oz. serving. Milk is a plentiful source of riboflavin with 1 cup of whole milk containing .34 mg per serving and skim milk or low fat milk providing .452 mg per 1 cup serving. Low-fat yogurt and cheese also have similar amounts of riboflavin per serving.
Daily Intake and Considerations
The daily recommended intake of riboflavin for adults is 1.1 to 1.3 mg, which is easily met by eating a variety of foods. Riboflavin deficiency is rare because it is in many foods but people at risk include chronic alcohol drinkers, individuals with anorexia, and athletes. These groups may require more riboflavin than the standard recommended allowance, notes the Linus Pauling Institute. Riboflavin is a water-soluble nutrient, so foods with riboflavin that are exposed to excessive light or heat may lose nutritive value. Avoid storing riboflavin-containing foods in glass containers that may be exposed to light.
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