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Top 10 Foods Highest in Vitamin B2 (Riboflavin)

Written by Daisy Whitbread, MScN
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Top 10 Foods Highest in Vitamin B2 (Riboflavin)

Vitamin B2, or riboflavin, is an essential vitamin required for proper energy metabolism and a wide variety of cellular processes.

A deficiency of riboflavin can lead to cracking and reddening of the lips, inflammation of the mouth, mouth ulcers, sore throat, and even iron deficiency anemia.

Riboflavin, Vitamin B2, is a water-soluble vitamin that is well regulated by the body, thus overdose is rare, and usually only occurs with vitamin B2 injections or supplements.

Foods high in riboflavin include beef, tofu, milk, fish, mushrooms, pork, spinach, almonds, avocados, and eggs. The current daily value (%DV) for riboflavin (Vitamin B2) is 1.3mg.

Below is a list high riboflavin foods sorted by a common serving size. Use the complete nutrient ranking of all foods high in riboflavin to sort by 100 grams or 200 calories.


List of Foods High in Riboflavin

A steak on a plate

#1: Beef (Skirt Steak)

Riboflavin per 6oz SteakRiboflavin per 100g
112% DV (1.5mg)66% DV (0.9mg)
Source: Nutrition Facts for Skirt Steak
A block of tofu

#2: Fortified Tofu

Riboflavin per CupRiboflavin per 100g
76% DV (1mg)34% DV (0.4mg)
Source: Nutrition Facts for Extra Firm Fortified Tofu

More Soy Products High in Riboflavin

79% DV in a 16oz glass of soymilk
-46% DV in 1 cup of tempeh
-38% DV in 1 cup of green soybeans

See all beans high in riboflavin.
A glass of milk

#3: Low-Fat Milk

Riboflavin per 16oz GlassRiboflavin per 100g
69% DV (0.9mg)14% DV (0.2mg)
Source: Nutrition Facts for Low-fat Milk 2%

More Dairy High in Riboflavin

-44% DV in 1 cup of non-fat yogurt
-32% DV in 1 cup of buttermilk
-22% DV in 4oz of lowfat cottage cheese

See more dairy high in riboflavin.
Salmon Fillets

#4: Salmon

Riboflavin per 6oz FilletRiboflavin per 100g
64% DV (0.8mg)37% DV (0.5mg)
Source: Nutrition Facts for Wild Atlantic Salmon (Cooked)

More Fish High in Riboflavin

-48% DV in 20 small clams
-40% DV in a 6oz tuna fillet
-29% DV in 3oz of oysters

See all fish and seafood high in riboflavin.
White Button Mushrooms

#5: Mushrooms

Riboflavin per Cup CookedRiboflavin per 100g
38% DV (0.5mg)36% DV (0.5mg)
Source: Nutrition Facts for White Button Mushrooms (Stir-fried)

More Mushrooms High in Riboflavin

-38% DV in 1 cup of portabellas
-33% DV in 1 cup of criminis
-23% DV in 1 cup of oyster mushrooms

See all vegetables high in riboflavin.
A pork chop

#6: Lean Pork Chops

Riboflavin in a 6oz ChopRiboflavin per 100g
35% DV (0.5mg)21% DV (0.3mg)
Source: Nutrition Facts for Pork Chops (Lean)

More Pork Products High in Riboflavin

-36% DV in 1 cup of lean roast ham
-35% DV in a rack of country style ribs
-25% DV in 3oz of pork tenderloin

See all meats high in riboflavin.
A Bowl of Spinach

#7: Spinach

Riboflavin per Cup CookedRiboflavin per 100g
33% DV (0.4mg)18% DV (0.2mg)
Source: Nutrition Facts for Cooked Spinach

More Vegetables High in Riboflavin

-32% DV in 1 cup of beet greens
-19% DV in 1 cup of asparagus
-18% DV in 1 cup of peas

See all vegetables high in riboflavin.
Almonds

#8: Almonds

Riboflavin per 1oz HandfulRiboflavin per 100g
25% DV (0.3mg)88% DV (1.1mg)
Source: Nutrition Facts for Almonds

More Nuts and Seeds High in Riboflavin

-11% DV in 10 chestnuts
-11% DV in 1 cup of coconut water
-8% DV in 1oz of dried sunflower seeds

See all nuts and seeds high in riboflavin.
Half an avocado

#9: Avocados

Riboflavin per AvocadoRiboflavin per 100g
20% DV (0.3mg)10% DV (0.1mg)
Source: Nutrition Facts for Avocados

More Fruits High in Riboflavin

-8% DV in 1 cup of bananas
-8% DV in 1 cup of grapes
-6% DV in 1 cup of navel oranges

See all fruits high in riboflavin.
Eggs

#10: Eggs

Riboflavin in 1 Large EggRiboflavin per 100g
20% DV (0.3mg)39% DV (0.5mg)
Source: Nutrition Facts for Hard Boiled Eggs
-54% DV in 1 cup of chopped hard-boiled eggs

See All 200 Foods High in Riboflavin (B2)

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Printable list of foods high in riboflavin (B2).

Other Vitamin B Foods

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
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