Vitamin B2 is the second B vitamin and it is also called as riboflavin. People who are vegetarians may lack this vitamin. Other than them, people who drink less milk can also develop deficiency of B2.
So, if you are a vegetarian or if you drink less milk, check the list of vitamin B2 food given below to know about other vitamin B2 sources.
Vitamin B2 Sources
10 vitamin B2 sources are mentioned below with their Daily Value (DV). For vegetarians, fortified foods such as fortified oats and fortified breakfast cereals are a good option but if you are a vegetarian and you don't eat fortified foods then almonds and mushrooms are good vitamin B2 sources for you and if you don't like milk, then check the list of 10 best vitamin B2 sources for other good alternatives.
1. Beef Liver
Top vitamin B2 food is beef liver. 3 ounces of beef liver gives you 223% DV and so, it's one of the best vitamin B2 sources.
2. Breakfast Cereals And Oats
Fortified breakfast cereals and oats are second vitamin B2 sources. But they have to be fortified which means they must contain added B2. 100% DV fortified breakfast cereals gives you 100% DV while 1 cup of fortified oats gives you 85% B2.
Don't worry if you don't eat fortified foods, below are given some other alternatives for you.
3. Yogurt
1 cup of fat free yogurt gives you 46% DV so, enjoy this vitamin B2 food if you like yogurt.
4. Milk
1 cup of milk gives you 38% DV which means 2 cups will provide more than 70% DV and so, those of you who drink less milk may lack this vitamin.
5. Beef
Beef is among 5 best vitamin B2 sources. 3 ounces of beef gives you 31% DV. Whether steak or grilled, the DV remains same.
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6. Clams
3 ounces of clams gives you 31% DV so, clams are 6th vitamin B2 food on this list.
7. Almonds
1 ounce of almonds gives you 23% DV so, this vitamin B2 food is a good alternative for vegetarians.
8. Cheese
Cheese is also one of the good vitamin B2 sources. 3 ounces of cheese gives you 23% DV equal to 1 ounce of almonds.
9. Mushrooms
Half cup of mushrooms gives you 15% DV so, it's also a good alternative for vegetarians.
10. Chicken
3 ounces of chicken gives you 15% DV equal to half cup of mushrooms. So, it's the 10th best vitamin B2 food.
Summary
Those who are vegetarians or those who drink less milk may lack vitamin B2. Mushrooms and almonds are two best alternatives for vegetarians, moreover, vegetarians can also eat fortified oats and breakfast cereals as good vitamin B2 sources. For those who don't like milk also have other great options such as beef liver, beef, mushrooms, cheese, yogurt, chicken, almonds, clams and fortified B2 food. Beef liver is the top vitamin B2 food while fortified foods comes on second followed by yogurt, milk, beef, clams. Cheese and almonds contains equal amount of B2 while mushrooms and chicken contains equal amount. These are 10 best vitamin B2 sources.
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