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Take These 10 Foods High in Vitamin B2 for Better Energy

Vitamin B2 or riboflavin is a water-soluble vitamin that is part of the vitamin B complex. It boosts the level of energy in the system giving you the endurance and stamina to do more. This vitamin also ensures that other B vitamins function well in turning foods into energy. If you are low in energy or you are suffering from riboflavin deficiency, it is recommended that you take foods that are high in energy.

The percent daily value or DV of vitamin B2 is 1.7 mg. Women have a recommended dietary allowance of 1.1 mg of vitamin B2 per day, while men have a recommended dietary allowance of 1.2 mg per day. Overdose of vitamin B2 is unlikely to happen because the excess riboflavin in the body is eliminated through urination. Here are some of the vitamin B2 rich foods to consume.

1. Eggs

One egg or 50 grams of egg contains 0.26 mg of vitamin B2, which is 15% DV. This is specifically for hard boiled eggs. The amount of riboflavin varies depending on the preparation or method of cooking of the egg. One piece of raw, scrambled, or fried egg contains about 13% DV of vitamin B2, while a poached egg contains 11% DV.

2. Salmon

Salmon is high in vitamin D, protein, and omega 3 fats. It’s good for the heart and it helps enhance the mood. This fish is also high in vitamin B2. Every 3 ounces of smoked salmon contains 27% DV of vitamin B2, while the same amount of wild salmon contains 24% DV. Other oily fishes that are also good sources of riboflavin are mackerel with 29% DV, trout with 21% DV, and herring and tuna with 15% DV of riboflavin per 3 ounces.

3. Sun-Dried Tomatoes

Tomatoes are rich in lycopene and beta-carotene. They are known to be good for the heart and for their antioxidant property. These fruits can help fight cancer, as well as keep the skin healthy and glowing as toxins are eliminated from the body. Sun-dried tomatoes are fantastic sources of vitamin B2. Every cup of this will give you 0.285 mg of riboflavin or 17% DV.

4. Almonds

Almonds are good sources of protein, vitamins, minerals, and fiber. They can lower the cholesterol level on the body, prevent heart disease, and lower the risk of cancer. An ounce or 28 grams of almonds contain 0.28 mg of vitamin B2 or 17% DV. Other nuts also contain riboflavin although lower than the content of almonds. Mixed nuts provide 8% DV, while pine, pistachio, and cashew nuts offer 4% DV of vitamin B2.

5. Spinach

Spinach contains various nutrients and it is also easy on the pocket. A cup or 180 grams of spinach contains 0.43 mg or 25% DV of vitamin B2. There are also other greens that you can add on your diet together with spinach to get more riboflavin in your body like beet greens that contain 24% DV, asparagus with 14% DV, drumstick leaves with 13% DV, collard greens with 12% DV, dandelion greens with 11% DV, and Chinese broccoli with 8% DV of vitamin B2 per cup.

6. Mushrooms

Mushrooms are low in calories and high in antioxidants, antibiotics, and amino acids. They are good for weight loss, preventing diabetes and cancer, and in lowering cholesterol level. Mushrooms are also amazing sources of vitamin B2. A cup of white stir-fried mushrooms contains 29% DV of riboflavin, while raw brown Italian mushrooms contain 0.43 mg or 25% DV and grilled portabella has 29% DV of riboflavin per cup. Every 8 pieces of dried shiitake mushrooms contain 22% DV of vitamin B2.

7. Natural Yogurt

Yogurt is rich in protein and various nutrients. It is beneficial to the health of the heart, prevents osteoporosis, improves digestive health, and boosts the immune system. One cup of natural yogurt contains 0.57 mg of vitamin B2 or 34% DV. Not only will this give you energy, but it is also helpful in your overall health.

8. Milk

Milk is known to be a good source of protein and calcium, which is good for strengthening the bones and in repairing and growing the muscles. It also helps in weight loss, stress relief, and in improving the health of the skin. It’s also a good source of vitamin B2 as it contains 0.45 mg or 46% DV of this vitamin in every cup.

9. Lamb


Lamb meat is high in protein, calcium, and phosphorus. It can aid in weight loss, reducing menstrual cramps, preventing depression and stress, and lowering risk of anemia, and cancer. Lean lamb steak contains 0.73 mg or 43% DV of vitamin B2 per 3 ounces or 85 grams. Other red meats with high content of this vitamin are lamb leg with 21% DV per 3 ounces, and veal with 20% DV also per 3 ounces.

10. Beef Liver

Beef liver is a good source of amino acids, vitamin A, selenium, phosphorus, chromium, and zinc. It’s also a rich source of protein, which is vital for muscle growth and repair. Beef liver is also rich in B vitamins, including vitamin B2. You will get 2.9 mg or more than 100% DV of riboflavin in every 3 ounces.

Tips to Remember

If you are low in energy, chances are you are low of vitamin B2. Add these foods that are high in riboflavin to get the energy that will keep you going. Aside from higher energy level, other benefits that you can enjoy are free radical reduction, better metabolism, and healthier blood cells.

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