MyLee by MyMilk Labs

Vitamin B2 Food Source

Make sure you get enough vitamin B2 in your diet by eating vitamin B2 rich foods

Vitamin B2 Recommended Dietary Allowance (RDA) for lactating women is 1.6mg. This means you should eat 1.6 mg of the vitamin every day.

Here are several good options for Vitamin B2 rich food. Eating of several of those daily, can help in reaching the daily recommendations.  

Best source
A

Chicken Liver (cooked)

Chicken Liver (cooked) Serving size of 3oz (85g) chicken liver has 1.680mg vitamin B2, which is 105% of the daily vitamin B2 RDA for lactating women. 1 liver (20g) has 24% of the daily vitamin RDA. Serving of 3oz (85g) of chicken liver is also a good source of other priority

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Best source
A

Cheese, ricotta (low)

Cheese, Ricotta (low) Serving size of 1 cup (246g) ricotta cheese (low) has 0.455 mg vitamin B2, which is 28% of the daily vitamin recommended (RDA) for lactating women.  Ricotta cheese is also a good source of “True” vitamin A (retinol), another priority 1 nutrient for lactating women.  % Vitamin

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Best source
A

Milk, low fat

Milk, low fat Serving size of 1cup (244g) milk (low fat) has 0.451 mg vitamin B2, which is 28% of the daily vitamin RDA for lactating women. Milk (low fat) can also be a good source for other priority 1 nutrients for lactating women such as Vitamin B12, Iodine, and

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Best source
A

Spinach (cooked)

Spinach (cooked) Serving size of 1cup (180g) spinach (cooked) has 0.425 mg vitamin B2, which is 26% of the RDA for lactating women. Serving of 1cup (180g) of spinach is also a good source of other priority 1 nutrients for lactating women, such as Vitamin E, vitamin B6, and pro-vitamin A (RAE).

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Best source
A

Yogurt (low fat)

Yogurt (lowfat) Serving size of 1cup (245g) yogurt (low fat) has 0.404mg vitamin B2, which is 25% of the daily vitamin RDA for lactating women. Yogurt (lowfat) can also be a good source for other priority 1 nutrients for lactating women such as Vitamin B12 and Iodine.  % of daily

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Best source
A

Cereals, fortified (ready to eat)

Cereals, fortified (ready to eat) Serving size of 1cup (28g) Cereals, fortified (ready to eat) has 0.400mg-1.700mg vitamin B2 which is 25-106% of the daily vitamin RDA for lactating women. Cereals, fortified (ready to eat) can also be a good source for other priority 1 nutrients for lactating women such

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Dairy
B

Cheese cottage (lowfat)

Cheese cottage (low fat) Serving size of 1cup (226g) cottage has 0.373mg of vitamin B2 which is 23% of the daily vitamin RDA for lactating women. % Vitamin daily requirement while breastfeeding (serving size: 1cup (226g)) B2 23% Find a recipe with cottage here Back follow MyMilk Facebook Twitter Instagram Linkedin

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Dairy free
B

Mushrooms white (raw)

Mushrooms white (raw) Serving size of 1 cup (70g) mushrooms white (raw)  has 0.281 mg vitamin B2, which is 17% of the daily vitamin B2 RDA for lactating women.  Serving of 1  cup of mushrooms is also a source of selenium, a priority 1 mineral for lactating women. % Vitamin daily requirement

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Dairy free
B

Nuts, Almonds

Nuts, Almonds Serving size of 1 oz (28g) = 24 nuts) Almonds nuts has 0.287 mg vitamin B2, which is 17% of the daily vitamin B2 RDA for lactating women.  Serving of 1 oz of almonds nuts is also a source of vitamin E, another priority 1 nutrient for lactating women.

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Dairy free
C

Egg (cooked)

Serving size of 1 each large (50g) Egg (cooked) has 0.260 mg  vitamin B2, which is 15% of the daily vitamin RDA for lactating women.

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Dairy
C

Cheese Feta

Serving size of 1 oz (28g) fata cheese has 0.239mg of vitamin B2 which is 15% of the daily vitamin RDA for lactating women.

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Dairy free
C

Avocado

Serving size of 1 cup cubed (150g) Avocado has 0.200 mg vitamin B2, which is 12% of the daily vitamin RDA for lactating women.

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Restriction diet
Food type
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