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Vitamin B2

Pawel Malczewski
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Recommendations for Vitamin B2 (mg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months0.3 (AI)-0.3 (AI)-
Infants 6-12 months 0.4 (AI)-0.4 (AI)-
Children 1-3 years 0.5-0.5-
Children4-8 years 0.6-0.6-
Children 9-13 years 0.9-0.9-
Adolescents 14-18 years 1.3-1-
Adults 19-50 years 1.3-1.1-
Adults 51-70 years 1.3-1.1-
Adults > 70 years 1.3-1.1-
Pregnancy 14-18 years--1.4-
Pregnancy 19-50 years--1.4-
Breast-feeding 14-18 years--1.6-
Breast-feeding 19-50 years--1.6-
For Table Legend & Data Sources Information click here.

Food sources of Vitamin B2

FoodServing Amount of Riboflavin - B2 (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Beef liver, cooked3 oz (85g)2.9222.3Excellent262.7Excellent
Cuttlefish, cooked3 oz (85g)1.4111.2Excellent131.4Excellent
Duck, cooked3 oz (85g)0.432.7Excellent38.6Excellent
Milk, cow's1 cup (244g)0.430.8Excellent36.4Excellent
Egg large2 large (100g)0.430.8Excellent36.4Excellent
Mackerel, cooked3 oz (85g)0.326.2Excellent30.9Excellent
Clam, cooked3 oz (85g)0.326.2Excellent30.9Excellent
Mussel, cooked3 oz (85g)0.326.2Excellent30.9Excellent
Goose, cooked3 oz (85g)0.326.2Excellent30.9Excellent
Lamb lean, cooked3 oz (85g)0.326.2Excellent30.9Excellent
Pork lean, cooked3 oz (85g)0.326.2Excellent30.9Excellent
Oysters3 oysters (140g)0.325.3Excellent29.9Excellent
Almonds1 oz (28g)0.321.5Excellent25.5Excellent
Herring, cooked3 oz (85g)0.319.6Good23.2Excellent
Quail, cooked3 oz (85g)0.319.6Good23.2Excellent
Chicken breast filet, cooked3 oz (85g)0.319.6Good23.2Excellent
Tuna, cooked3 oz (85g)0.319.6Good23.2Excellent
Veal lean, cooked3 oz (85g)0.319.6Good23.2Excellent
Oats, cooked1/2 cup (117g)0.319.2Good22.7Excellent
Soybeans, cooked1/2 cup (86g)0.319.2Good22.7Excellent
Yogurt low fat1/2 cup (120g)0.218.8Good22.3Excellent
Cheese ricotta, low fat1/2 cup (124g)0.215.4Good18.2Good
Cheese ricotta1/2 cup (124g)0.215.4Good18.2Good
Cheese2 oz (56g)0.215.4Good18.2Good
Mushrooms, crimini, raw1/2 cup (43,5g)0.215.4Good18.2Good
Turkey, cooked3 oz (85g)0.214Good16.6Good
Soy milk1 cup (250g)0.213.3Good15.7Good
Pollock, cooked3 oz (85g)0.213.1Good15.5Good
Beef, lean3 oz (85g)0.213.1Good15.5Good
Rabbit, cooked3 oz (85g)0.213.1Good15.5Good
Mushorroms, white raw1/2 cup (35g)0.211.5Good13.6Good
Artichokes, cooked1/2 cup (84g)0.17.7-9.1-
Asparagus, cooked1/2 cup (90g)0.17.7-9.1-
Avocadosmall (100g)0.17.7-9.1-
Bananamedium (118g)0.17.7-9.1-
Beet greens1 cup (38g)0.17.7-9.1-
Bell pepper redsmall (74g)0.17.7-9.1-
Broccoli florets, cooked1/2 cup (78g)0.17.7-9.1-
Brussels sprouts, cooked1/2 cup (78g)0.17.7-9.1-
Coconut water1 cup (240g)0.17.7-9.1-
Collards, cooked1/2 cup (95g)0.17.7-9.1-
Corn, cooked1/2 cup (82g)0.17.7-9.1-
Dandelion greens1 cup (55g)0.17.7-9.1-
Green peas, cooked1/2 cup (80g)0.17.7-9.1-
Mung bean sprouts1 cup (100g)0.17.7-9.1-
Mushrooms, shiitake, cooked1/2 cup (72,5g)0.17.7-9.1-
Pumpkin seeds1 oz (28g)0.17.7-9.1-
Pumpkin, cooked1/2 cup (122,5g)0.17.7-9.1-
Quinoa, cooked1/2 cup (92,5g)0.17.7-9.1-
Sunflower seeds1 oz (28g)0.17.7-9.1-
Turnip greens1 cup (144g)0.17.7-9.1-
Sesame seeds1 oz (28g)0.17.7-9.1-
Rye1 slice (32g)0.17.7-9.1-
Adzuki beans, cooked1/2 cup (100g)0.17.7-9.1-
Pine Nuts1 oz (28g)0.17.7-9.1-
Salmon, cooked3 oz (85g)0.16.5-7.7-
Carp, cooked3 oz (85g)0.16.5-7.7-
Eel, cooked3 oz (85g)0.16.5-7.7-
Flounder, cooked3 oz (85g)0.16.5-7.7-
Halibut, cooked3 oz (85g)0.16.5-7.7-
Perch, cooked3 oz (85g)0.16.5-7.7-
Pike, cooked3 oz (85g)0.16.5-7.7-
Swordfish, cooked3 oz (85g)0.16.5-7.7-
Trout, cooked3 oz (85g)0.16.5-7.7-
Abalone, cooked3 oz (85g)0.16.5-7.7-
Crab, cooked3 oz (85g)0.16.5-7.7-
Crayfish, cooked3 oz (85g)0.16.5-7.7-
Lobster, cooked3 oz (85g)0.16.5-7.7-
Octopus, cooked3 oz (85g)0.16.5-7.7-
Cod, cooked3 oz (85g)0.16.5-7.7-
Scallops, cooked3 oz (85g)0.16.5-7.7-
Blood orangemedium (121g)0.15.1-6-
Orangemedium (121g)0.15.1-6-
Amaranth, cooked1/2 cup (123g)0.13.8-4.5-
Barley, cooked1/2 cup (78,5g)0.13.8-4.5-
Black beans, cooked1/2 cup (86g)0.13.8-4.5-
Buckwheat, cooked1/2 cup (84g)0.13.8-4.5-
Cauliflower, cooked1/2 cup (62g)0.13.8-4.5-
Celery1/2 cup (50g)0.13.8-4.5-
Chickpeas, cooked1/2 cup (82g)0.13.8-4.5-
Grapes1/2 cup (75g)0.13.8-4.5-
Kale, cooked1/2 cup (65g)0.13.8-4.5-
Lentils, cooked1/2 cup (99g)0.13.8-4.5-
Lima beans, cooked1/2 cup (94g)0.13.8-4.5-
Lychees1/2 cup (95g)0.13.8-4.5-
Mango1/2 cup (82,5g)0.13.8-4.5-
Millet, cooked1/2 cup (87g)0.13.8-4.5-
Navy beans, cooked1/2 cup (91g)0.13.8-4.5-
Pineapple1/2 cup (82,5g)0.13.8-4.5-
Pinto beans, cooked1/2 cup (85,5g)0.13.8-4.5-
Spinach, cooked1/2 cup (90g)0.13.8-4.5-
Squash, cooked1/2 cup (90g)0.13.8-4.5-
Green beans, cooked1/2 cup (62,5g)0.13.8-4.5-
Kidney beans, cooked1/2 cup (88,5g)0.13.8-4.5-
Spelt, cooked1/2 cup (97g)0.13.8-4.5-
Wild rice, cooked1/2 cup (82g)0.13.8-4.5-
Bulgur, cooked1/2 cup (91g)0.13.8-4.5-
Blueberries1/2 cup (74g)03.8-4.5-
Chia seeds1 oz (28g)03.7-4.4-
Sweet potato, cooked1/2 cup (100g)03.6-4.3-
For Table Legend & Data Sources Information click here.

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