Pick the Best Vitamin B2 Sources for a Healthy Diet

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Most people know that low-fat yogurt contains calcium and protein, but many do not know that this food also contains vitamin B2. One cup of low-fat yogurt has 0.52 mg of vitamin B12, accounting for 30.6 percent of the recommended daily intake for this nutrient. Yogurt also contains iodine, tryptophan, phosphorus, potassium, vitamin B5, zinc and vitamin B12.


Packed full of essential nutrients and low in calories, spinach is one of the most nutritious vitamin B2 sources. One cup of boiled spinach contains 0.42 mg of vitamin B2, or 24.7 percent of the recommended daily value. Spinach is an excellent source of vitamin K, a nutrient that helps the blood clot properly. Other nutrients found in spinach include iron, calcium, vitamin C, potassium, folic acid, magnesium, manganese, vitamin A, vitamin B6, vitamin E, copper, protein, phosphorus, dietary fiber, zinc, omega-3 fatty acids, selenium and niacin.


Soybeans are legumes that contain several important nutrients. One serving of soybeans contains 172 percent of the recommended daily value of molybdenum. Molybdenum helps the body use protein, fats and carbohydrates properly by working with enzymes. Soybeans have 28.8 percent of the recommended daily value for vitamin B12 with 0.49 mg in a one-cup serving. These legumes also contain protein, iron, tryptophan, omega-3 fatty acids, fiber, vitamin K, magnesium, copper, potassium and manganese.


Cow’s milk offers an excellent source of calcium and protein. Calcium helps build strong bones and teeth, assists enzymes in performing chemical reactions and controls muscle contraction, vasoconstriction and vasodilation. Milk also contains vitamin B2, with one cup of 2 percent milk offering 23.5 percent of the recommended daily intake for this nutrient. Other nutrients found in cow’s milk include vitamin D, iodine, phosphorus, vitamin K, vitamin A and potassium.

Crimini Mushrooms

When many people think of mushrooms, they think of the white button mushroom. The Crimini mushroom differs from the white mushroom in its color, flavor and nutrient content. These brown mushrooms add flavor and extra nutrients to salads and main dishes. One 5-oz. serving of Crimini mushrooms contains 40.6 percent of the recommended daily value for vitamin B2, along with selenium, copper, niacin, potassium, zinc, phosphorus, protein, fiber, calcium and iron.

Romaine Lettuce

Despite its low calorie content, Romaine lettuce has several nutrients that make it an ideal addition to your salad plate. Two cups of this lettuce have just 15 calories and contain nutrients such as vitamin A, vitamin C, vitamin K, fiber, phosphorus, calcium, omega-3 fatty acids, protein, niacin, potassium, manganese, folic acid and chromium. Two cups of Romaine lettuce also contain 0.11 mg of vitamin B2, or 6.5 percent of the recommended daily value.

Calf’s Liver

Calf’s liver provides one of the best sources of vitamin B2. One 4-oz. serving of this food contains 129.4 percent of the recommended daily intake for this nutrient, with 2.20 mg of vitamin B2. Calf’s liver also offers another nutritional benefit. Because this food comes from young cows, the liver has fewer chemicals built up in it when compared to the liver of an older adult cow. Other nutrients found in calf’s liver include vitamin A, copper, vitamin B2, folic acid, zinc, vitamin C, phosphorus, niacin and protein.


All vitamin B2 nutrition information from The World’s Healthiest Foods: Riboflavin-B2

MSN Health & Fitness: What You Need to Know About Molybdenum