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

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.

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Best source
A

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.

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Best source
A

Yogurt (low fat)

Serving size of 1cup (245g) yogurt (low fat) has 0.404mg vitamin B2, which is 25% of the daily vitamin RDA for lactating women.

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Dairy free
B

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.

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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