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Top 10 Foods High in Riboflavin for Healthy Vision, Skin, Red Blood Cells & Energy Metabolism

Updated on July 2, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

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10. Low-Fat Plain Yogurt

In 1 cup (245 grams) serving size of low-fat plain yogurt, there are 154 calories, 4 grams of total fat, 171 milligrams of sodium, 17 grams of total carbohydrates, 17 grams of sugar and 13 grams of protein. For vitamins, there is 125 IU of vitamin A (2% of daily value), 2 milligrams of vitamin C (3% of daily value), .5 micrograms of vitamin K (1% of daily value), .1 milligrams of thiamin (7% of daily value), .5 milligrams of riboflavin (31% of daily value), .3 milligrams of niacin (1% of daily value), .1 milligrams of vitamin B6 (6% of daily value), 27 micrograms of folate (7% of daily value), 1.4 micrograms of vitamin B12 (23% of daily value), 1.4 milligrams of pantothenic acid (14% of daily value), 37.2 milligrams of choline and 2.2 milligrams of betaine.


For minerals, there are 448 milligrams of calcium (45% of daily value), .2 milligrams of iron (1% of daily value), 41.7 milligrams of magnesium (10% of daily value), 353 milligrams of phosphorus (35% of daily value), 573 milligrams of potassium (16% of daily value), 2.2 milligrams of zinc (15% of daily value), 8.1 micrograms of selenium (12% of daily value) and 29.4 micrograms of fluoride. For fatty acids, there are 31.9 milligrams of the omega-3 fatty acids and 76 milligrams of the omega-6 fatty acids per each serving of plain low-fat yogurt.

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9. Quinoa

In 1 cup (170 grams) of fresh quinoa, there are 626 calories, 10 grams of total fat, 1 gram of saturated fat, 9 milligrams of sodium, 109 grams of total carbohydrates, 12 grams of dietary fiber and 24 grams of protein. For vitamins, there is 23.8 IU of vitamin A (0% of daily value), 41.8 milligrams of vitamin E (21% of daily value), .6 milligrams of thiamin (41% of daily value), .5 milligrams of riboflavin (32% of daily value), 2.6 milligrams of niacin (13% of daily value), .8 milligrams of vitamin B6 (41% of daily value), 313 micrograms of folate (78% of daily value), 1.3 milligrams of pantothenic acid (13% of daily value), 119 milligrams of choline and 1,072 milligrams of betaine.


For minerals, there are 79.9 milligrams of calcium (8% of daily value), 7.8 milligrams of iron (43% of daily value), 335 milligrams of magnesium (84% of daily value), 777 milligrams of phosphorus (78% of daily value), 957 milligrams of potassium (27% of daily value), 5.3 milligrams of zinc (35% of daily value), 1 milligram of copper (50% of daily value), 3.5 milligrams of manganese (173% of daily value) and 14.4 micrograms of selenium (21% of daily value). For fatty acids, there are 522 milligrams of the omega-3 fatty acids and 5,061 milligrams of the omega-6 fatty acids in each serving size.

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8. Almonds

In 100 grams of roasted and unsalted almonds, there are 597 calories, 53 grams of total fat, 4 grams of saturated fat, 1 milligrams of sodium, 19 grams of total carbohydrates, 12 grams of dietary fiber, 5 grams of sugar and 22 grams of protein. For vitamins, there are 26 milligrams of vitamin E (130% of daily value), .1 milligrams of thiamin (5% of daily value), .9 milligrams of riboflavin (51% of daily value), 3.8 milligrams of niacin (19% of daily value), .1 milligrams of vitamin B6 (6% of daily value), 33 micrograms of folate (8% of daily value), .2 milligrams of pantothenic acid (2% of daily value) and 52.1 milligrams of choline.


For minerals, there are 266 milligrams of calcium (27% of daily value), 4.5 milligrams of iron (25% of daily value), 286 milligrams of magnesium (72% of daily value), 489 milligrams of phosphorus (49% of daily value), 746 milligrams of potassium (21% of daily value), 3.5 milligrams of zinc (24% of daily value), 1.2 milligrams of copper (58% of daily value), 2.6 milligrams of manganese (131% of daily value) and 2.8 micrograms of selenium (4% of daily value). For fatty acids, there are 12,648 milligrams of the omega-6 fatty acids per one 100 gram serving size. There are no omega-3 fatty acids in almonds.

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7. Dried Shiitake Mushrooms

In 100 grams of dried shiitake mushrooms, there are 296 calories, 1 gram of total fat, 13 milligrams of sodium, 75 grams of total carbohydrates, 11 grams of dietary fiber, 2 grams of sugar and 10 grams of protein. For vitamins, there are 3.5 milligrams of vitamin C (6% of daily value), .3 milligrams of thiamin (20% of daily value), 1.3 milligrams of riboflavin (75% of daily value), 14.1 milligrams of niacin (71% of daily value), 1 milligram of vitamin B6 (48% of daily value), 163 micrograms of folate (41% of daily value), 21.9 milligrams of pantothenic acid (219% of daily value) and 202 milligrams of choline.


For minerals, there are 11 milligrams of calcium (1% of daily value), 1.7 milligrams of iron (10% of daily value), 132 milligrams of magnesium (33% of daily value), 294 milligrams of phosphorus (29% of daily value), 1,534 milligrams of potassium (44% of daily value), 7.7 milligrams of zinc (51% of daily value), 5.2 milligrams of copper (258% of daily value), 1.2 milligrams of manganese (59% of daily value) and 46.1 micrograms of selenium (66% of daily value). For fatty acids, there are 13 milligrams of the omega-3 fatty acids and 138 milligrams of the omega-6 fatty acids per serving.

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6. Quaker's Instant Oatmeal

In 100 grams of Quaker's Instant Oatmeal, there are 365 calories, 7 grams of total fat, 1 gram of saturated fat, 278 milligrams of sodium, 67 grams of total carbohydrates, 10 grams of dietary fiber, 1 gram of sugar and 13 grams of protein. For vitamins, there is 3,928 IU of vitamin A (79% of daily value), .6 milligrams of vitamin E (3% of daily value), 3.2 micrograms of vitamin K (4% of daily value), 1.2 milligrams of thiamin (78% of daily value), 1.3 milligrams of riboflavin (78% of daily value), 15.7 milligrams of niacin (79% of daily value), 1.6 milligrams of vitamin B6 (78% of daily value), 315 micrograms of folate (79% of daily value) and .7 milligrams of pantothenic acid (7% of daily value).


For minerals, there are 393 milligrams of calcium (39% of daily value), 29.4 milligrams of iron (163% of daily value), 134 milligrams of magnesium (34% of daily value), 452 milligrams of phosphorus (45% of daily value), 375 milligrams of potassium (11% of daily value), 3 milligrams of zinc (20% of daily value), .3 milligrams of copper (15% of daily value), 4.2 milligrams of manganese (210% of daily value) and 33.2 micrograms of selenium (47% of daily value). For fatty acids, there are 123 milligrams of the omega-3 fatty acids and 2,707 milligrams of the omega-6 fatty acids per serving.

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5. Kellogg's All Bran Complete Wheat Flakes

In 3/4 cup (29 grams) of Kellogg's All Bran Complete Wheat Flakes, there are 92 calories, 1 gram of total fat, 207 milligrams of sodium, 23 grams of total carbohydrates, 5 grams of dietary fiber, 5 grams of sugar and 3 grams of protein. For vitamins, there is 750 IU of vitamin A (15% of daily value), 60 milligrams of vitamin C (100% of daily value), 40 IU of vitamin D (10% of daily value), 13.4 milligrams of vitamin E (67% of daily value), .5 micrograms of vitamin K (1% of daily value), 1.5 milligrams of thiamin (101% of daily value), 1.7 milligrams of riboflavin (101% of daily value), 20 milligrams of niacin (100% of daily value), 2 milligrams of vitamin B6 (102% of daily value), 400 micrograms of folate (100% of daily value), 6 micrograms of vitamin B12 (100% of daily value), 10 milligrams of pantothenic acid (100% of daily value) and 8 milligrams of choline.


For minerals, there are 15.1 milligrams of calcium (2% of daily value), 18 milligrams of iron (100% of daily value), 55.4 milligrams of magnesium (14% of daily value), 139 milligrams of phosphorus (14% of daily value), 171 milligrams of potassium (5% of daily value), 15.1 milligrams of zinc (101% of daily value), .1 milligrams of copper (7% of daily value) and 3 micrograms of selenium (4% of daily value). For fatty acids, there are 20 milligrams of the omega-3 fatty acids and 298 milligrams of the omega-6 fatty acids per serving. There are a lot of different types of whole grain and wheat cereals containing this vitamin.

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4. Lamb Kidney

In 100 grams of lamb kidney, there are 137 calories, 4 grams of total fat, 1 gram of saturated fat, 565 milligrams of cholesterol, 151 milligrams of sodium, 1 gram of total carbohydrates and 24 grams of protein. For vitamins, there is 455 IU of vitamin A (9% of daily value), 12 milligrams of vitamin C (20% of daily value), .4 milligrams of thiamin (23% of daily value), 2.1 milligrams of riboflavin (122% of daily value), 6 milligrams of niacin (30% of daily value), .1 milligrams of vitamin B6 (6% of daily value), 81 micrograms of folate (20% of daily value), 78.9 micrograms of vitamin B12 (1,315% of daily value) and 2 milligrams of pantothenic acid (20% of daily value).


For minerals, there are 18 milligrams of calcium (2% of daily value), 12.4 milligrams of iron (69% of daily value), 20 milligrams of magnesium (5% of daily value), 290 milligrams of phosphorus (29% of daily value), 178 milligrams of potassium (5% of daily value), 3.8 milligrams of zinc (25% of daily value), .4 milligrams of copper (18% of daily value), .1 milligrams of manganese (7% of daily value) and 219 micrograms of selenium (313% of daily value). For fatty acids, there are 240 milligrams of the omega-3 fatty acids and 260 milligrams of the omega-6 fatty acids per each serving size.

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3. Calf Liver

In 100 grams of calf liver, there are 140 calories, 5 grams of total fat, 2 grams of saturated fat, 334 milligrams of cholesterol, 77 milligrams of sodium, 3 grams of total carbohydrates and 20 grams of protein. For vitamins, there are 39,058 IU of vitamin A (781% of daily value), .7 milligrams of vitamin C (1% of daily value), .4 milligrams of vitamin E (2% of daily value), .9 micrograms of vitamin K (1% of daily value), .2 milligrams of thiamin (12% of daily value), 2.4 milligrams of riboflavin (144% of daily value), 10.6 milligrams of niacin (53% of daily value), 1 milligram of vitamin B6 (48% of daily value), 125 micrograms of folate (31% of daily value), 59.9 micrograms of vitamin B12 (998% of daily value), 6.1 milligrams of pantothenic acid (61% of daily value), 310 milligrams of choline and 7.6 milligrams of betaine.


For minerals, there are 5 milligrams of calcium (1% of daily value), 6.4 milligrams of iron (36% of daily value), 20 milligrams of magnesium (5% of daily value), 379 milligrams of phosphorus (38% of daily value), 308 milligrams of potassium (9% of daily value), 12 milligrams of zinc (80% of daily value), 11.9 milligrams of copper (593% of daily value), .3 milligrams of manganese (13% of daily value) and 22.7 micrograms of selenium (32% of daily value). For fatty acids, there are 27 milligrams of omega-3 fatty acids and 537 milligrams of the omega-6 fatty acids per serving.

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2. Beef Liver

In one 100 gram serving size, there are 135 calories, 4 grams of total fat, 275 milligrams of cholesterol, 69 milligrams of sodium, 4 grams of total carbohydrates and 20 grams of protein. For vitamins, there is 16,899 IU of vitamin A (338% of daily value), 1.3 milligrams of vitamin C (2% of daily value), 16 IU of vitamin D (4% of daily value), .4 milligrams of vitamin E (2% of daily value), 3.1 micrograms of vitamin K (4% of daily value), .2 milligrams of thiamin (13% of daily value), 2.8 milligrams of riboflavin (162% of daily value), 13.2 milligrams of niacin (66% of daily value), 1.1 milligrams of vitamin B6 (54% of daily value), 290 micrograms of folate (72% of daily value), 59.3 micrograms of vitamin B12 (988% of daily value), 7.2 milligrams of pantothenic acid (72% of daily value), 333 milligrams of choline and 4.4 milligrams of betaine.


For minerals, there are 5 milligrams of calcium (1% of daily value), 4.9 milligrams of iron (27% of daily value), 18 milligrams of magnesium (5% of daily value), 387 milligrams of phosphorus (39% of daily value), 313 milligrams of potassium (9% of daily value), 4 milligrams of zinc (27% of daily value), 9.8 milligrams of copper (488% of daily value), .3 milligrams of manganese (16% of daily value) and 39.7 micrograms of selenium (57% of daily value). For fatty acids, there are 7 milligrams of the omega-3 fatty acids and 318 milligrams of the omega-6 fatty acids.

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1. Yeast Extract Spread

In 1 ounce (28 grams) of yeast extract spread, there are 44 calories, 1008 milligrams of sodium, 3 grams of total carbohydrates, 1 gram of dietary fiber and 8 grams of protein. For vitamins, there are 2.7 milligrams of thiamin (181% of daily value), 4 milligrams of riboflavin (235% of daily value), 27.2 milligrams of niacin (136% of daily value), .4 milligrams of vitamin B6 (18% of daily value), 283 micrograms of folate (71% of daily value), .1 micrograms of vitamin B12 (2% of daily value) and 18.2 milligrams of choline.


For minerals, there are 24.1 milligrams of calcium (2% of daily value), 1 milligram of iron (6% of daily value), 50.4 milligrams of magnesium (13% of daily value), 29.1 milligrams of phosphorus (3% of daily value), 728 milligrams of potassium (21% of daily value), .6 milligrams of zinc (4% of daily value), .1 milligrams of copper (4% of daily value) and 5 micrograms of selenium (7% of daily value). There are no omega fatty acids in this food. Furthermore, yeast extract spread is quite high in sodium. Less than 1 oz. of this food can still provide enough B vitamins for great nutrition.


In conclusion, Quaker's Instant Oatmeal, yeast extract spread, calf liver, beef liver, lamb kidney, low-fat plain yogurt, dried shiitake mushrooms, Kellogg's All Bran Complete Wheat Flakes, quinoa and almonds are all great sources of vitamin B2 (riboflavin). Other great sources include cottage cheese, whole milk, soymilk, eggs, green leafy vegetables, lentils, beans, whole-grain breads, other types of liver, Multi-Grain Cheerios cereal, spinach and sun-dried tomatoes. Riboflavin is not necessarily like all the other vitamins. It is still water-soluble, but this particular vitamin will be completely useless for nutritional benefits if exposed to the natural sunlight over an extended period of time.


It's best to store foods high in riboflavin in the refrigerator or pantry. The Recommended Dietary Allowance (RDA) of vitamin B2 for adult men between the ages of 19 and 50 is 1.7 milligrams and for women, the RDA is 1.3 milligrams. Although there is no known tolerable upper intake level for this vitamin, try not to consume hundreds of milligrams per day. Riboflavin deficiencies include dry skin, cracks on the lips, impaired vision, sore throat, inflammation of the tongue and high sensitivity to light. Overdose side effects of riboflavin include diarrhea, yellow-orange urine and kidney stones.

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References


Bauer, J. (2005). The complete idiot's guide to total nutrition (4th ed.). New York, New York: Penguin Group.


Biagioli, B. (2012). Advanced concepts of personal training. Coral Gables, Florida: National Council on Strength & Fitness.


Keller, L. (2000). The men's health hard-body plan: the ultimate 12-week program for burning fat and building muscle. Emmaus, Pennsylvania: Rodale, Inc.


Raw nutrition facts & calories. (2014). SELFNutritionData. Retrieved from http://nutritiondata.self.com/

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© 2018 James Foglio

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