Top 10 Foods Highest in Vitamin B2 (Riboflavin)

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.


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List of Foods High in Riboflavin

A steak on a plate1 Beef (Skirt Steak)
  • 112% DV (1.5mg) riboflavin per 6oz steak
  • Calories: 456 | Weight: 170g (6oz)
A block of tofu2 Fortified Tofu
  • 76% DV (1mg) riboflavin per cup
  • Calories: 208 | Weight: 226g (8oz)

More Soy Products High in Riboflavin

60% DV in a 16oz glass of soymilk
-35% DV in 1 cup of tempeh
-16% DV in 1 cup of green soybeans

See all beans high in riboflavin.

Nutrition Facts for Extra Firm Fortified Tofu.
A glass of milk3 Low-Fat Milk
  • 69% DV (0.9mg) riboflavin per 16oz glass
  • Calories: 244 | Weight: 488g (17.2oz)

More Dairy High in Riboflavin

-34% DV in 1 cup of non-fat yogurt
-25% DV in 1 cup of lowfat buttermilk
-23% DV in 1oz of Gjetost cheese

See more dairy high in riboflavin.

Nutrition Facts for Low-Fat Milk 2%.
Salmon Fillets4 Salmon
  • 64% DV (0.8mg) riboflavin per 6oz fillet
  • Calories: 309 | Weight: 170g (6oz)

More Fish High in Riboflavin

-48% DV in 20 small clams
-31% DV in a 6oz tuna fillet
-22% DV in 3oz of oysters

See all fish and seafood high in riboflavin.

Nutrition Facts for Wild Atlantic Salmon (Cooked).
White Button Mushrooms5 Mushrooms
  • 38% DV (0.5mg) riboflavin per cup cooked
  • Calories: 28 | Weight: 108g (3.8oz)

More Mushrooms High in Riboflavin

-29% DV in 1 cup of portabellas
-25% DV in 1 cup of criminis
-17% DV in 1 cup of white button mushrooms

See all vegetables high in riboflavin.

Nutrition Facts for White Button Mushrooms (Stir-Fried).
A pork chop6 Lean Pork Chops
  • 35% DV (0.5mg) riboflavin in a 6oz chop
  • Calories: 332 | Weight: 170g (6oz)

More Pork Products High in Riboflavin

-28% DV in 1 cup of lean roast ham
-27% DV in a rack of country style ribs
-19% DV in 3oz of pork tenderloin

See all meats high in riboflavin.

Nutrition Facts for Pork Chops (Lean).
A Bowl of Spinach7 Spinach
  • 33% DV (0.4mg) riboflavin per cup cooked
  • Calories: 41 | Weight: 180g (6.3oz)

More Vegetables High in Riboflavin

-24% DV in 1 cup of beet greens
-15% DV in 1 cup of asparagus
-14% DV in 1 cup of peas

See all vegetables high in riboflavin.

Nutrition Facts for Cooked Spinach.
Almonds8 Almonds
  • 25% DV (0.3mg) riboflavin per 1oz handful
  • Calories: 164 | Weight: 28g (1oz)

More Nuts and Seeds High in Riboflavin

-9% DV in 10 chestnuts
-8% DV in 1 cup of coconut water
-6% DV in 1oz of dried sunflower seeds

See all nuts and seeds high in riboflavin.

Nutrition Facts for Almonds.
Half an avocado9 Avocados
  • 20% DV (0.3mg) riboflavin per avocado
  • Calories: 322 | Weight: 201g (7.1oz)

More Fruits High in Riboflavin

-6% DV in 1 cup of bananas
-6% DV in 1 cup of grapes
-5% DV in 1 cup of navel oranges

See all fruits high in riboflavin.

Nutrition Facts for Avocados.
Eggs10 Eggs
  • 20% DV (0.3mg) riboflavin in 1 large egg
  • Calories: 78 | Weight: 50g (1.8oz)
-41% DV in 1 cup of chopped hard-boiled eggs

Nutrition Facts for Hard Boiled Eggs.

See All 200 Foods High in Riboflavin (B2)

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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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