What Foods Contain Riboflavin

What Foods Contain Riboflavin ?

Vitamin B2 (also known as riboflavin), though widely distributed in vegetables and animal foods, is present only in small amounts in most of them. Brewer’s yeast is the richest natural source of Riboflavin. The other foods that contain riboflavin are as follows:

Dairy Products: Eggs, Milk, Cheese, Yogurt

Seafood: Shellfish, Oily fish, such as mackerel, trout, eel, herring, and shad.

Green Leafy Vegetables: lotus stems, turnip greens, beets, spinach, colocasia and carrot leaves, asparagus, collards and broccoli

Fruits: papaya, raisins, currants, custard apples, bananas and apricots

Foods of animal origin: The liver and kidney of Cow and sheep, skimmed and whole milk powder of cow's milk.

Nuts: Almonds,walnuts, chilgozas, pistachio nuts, soy nuts and mustard seeds. Eat nuts when freshly shelled, as the shells are nature's way of preserving the B-vitamins.
Other sources include legumes such as mature soybeans and Whole & Enriched Grains

Polishing of rice and wheat results in considerable loss of riboflavin since most of the vitamin is present in the germ and bran, which are removed during this process.

An average person may not be able to get an optimum amount of riboflavin unless he consumes a generous amount of milk.

The following table gives the dietary sources of Riboflavin.

FOOD	RIBOFLAVIN(mg)
Liver, beef, 3.5 oz cooked	4.14
Almonds, 1/2 cup	0.78
Soy nuts, 1/2 cup	0.65
Mackerel, 3.5 oz canned	0.54
Yogurt, low fat, 1 cup	0.52
Steamed clams, 3.5 oz	0.43
Milk, nonfat, 1 cup	0.34
Yogurt, low-fat, 1 cup	0.37
Clams, canned, 3 oz	0.36
Ice milk, soft serve, 1 oz	0.34
Egg, cooked	0.25
Pork, loin, 3 oz cooked	0.24
Pasta, 1 cup cooked	0.23
Bagel, plain	0.22
Hamburger, lean, 3.5 oz	0.21
Cheese, cottage, 1/2 cup	0.21
Chicken, dark, 3 oz cooked	0.19
Spinach, ckd, 1/2 cup	0.16
Wheat germ, raw, 2 Tbl	0.12

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