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 Steak		Riboflavin
per 100g		Riboflavin
per 200 Calories
1.5mg
(112% DV)		0.9mg
(66% DV)		0.6mg
(49% DV)
Nutrition Facts for Skirt Steak. (Source)
A block of tofu

#2: Fortified Tofu

Riboflavin
per Cup		Riboflavin
per 100g		Riboflavin
per 200 Calories
1mg
(76% DV)		0.4mg
(34% DV)		1mg
(74% DV)
Nutrition Facts for Extra Firm Fortified Tofu. (Source)

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 Glass		Riboflavin
per 100g		Riboflavin
per 200 Calories
0.9mg
(69% DV)		0.2mg
(14% DV)		0.7mg
(57% DV)
Nutrition Facts for Low-fat Milk 2%. (Source)

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 Fillet		Riboflavin
per 100g		Riboflavin
per 200 Calories
0.8mg
(64% DV)		0.5mg
(37% DV)		0.5mg
(41% DV)
Nutrition Facts for Wild Atlantic Salmon (Cooked). (Source)

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 Cooked		Riboflavin
per 100g		Riboflavin
per 200 Calories
0.5mg
(38% DV)		0.5mg
(36% DV)		3.6mg
(274% DV)
Nutrition Facts for White Button Mushrooms (Stir-fried). (Source)

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 Chop		Riboflavin
per 100g		Riboflavin
per 200 Calories
0.5mg
(35% DV)		0.3mg
(21% DV)		0.3mg
(21% DV)
Nutrition Facts for Pork Chops (Lean). (Source)

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 Cooked		Riboflavin
per 100g		Riboflavin
per 200 Calories
0.4mg
(33% DV)		0.2mg
(18% DV)		2.1mg
(158% DV)
Nutrition Facts for Cooked Spinach. (Source)

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 Handful		Riboflavin
per 100g		Riboflavin
per 200 Calories
0.3mg
(25% DV)		1.1mg
(88% DV)		0.4mg
(30% DV)
Nutrition Facts for Almonds. (Source)

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 Avocado		Riboflavin
per 100g		Riboflavin
per 200 Calories
0.3mg
(20% DV)		0.1mg
(10% DV)		0.2mg
(13% DV)
Nutrition Facts for Avocados. (Source)

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 Egg		Riboflavin
per 100g		Riboflavin
per 200 Calories
0.3mg
(20% DV)		0.5mg
(39% DV)		0.7mg
(51% DV)
Nutrition Facts for Hard Boiled Eggs. (Source)
-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. U.S. Agricultural Research Service Food Data Central

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