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.
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.
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.
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.
Spinach (cooked)
Serving size of 1cup (180g) spinach (cooked) has 0.425 mg vitamin B2, which is 26% of the RDA for lactating women.
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.
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.
Cheese cottage (lowfat)
Serving size of 1cup (226g) cottage has 0.373mg of vitamin B2 which is 23% of the daily vitamin RDA for lactating women.
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.
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.
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.
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.
Chicken Breast (cooked)
Serving of 1/2 breast (140g) has 0.204mg Vitamin B2, which is 12% of the vitamin RDA for lactating women.
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.