Top 10 Foods Highest in Vitamin B2 (Riboflavin)
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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.
Table of Contents
List of Foods High in Riboflavin
#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) |
#2: Fortified Tofu
| Riboflavin per Cup | Riboflavin per 100g | Riboflavin per 200 Calories |
|---|---|---|
| 1mg (76% DV) | 0.4mg (34% DV) | 1mg (74% DV) |
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.
#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) |
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.
#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) |
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.
#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) |
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.
#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) |
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.
#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) |
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.
#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) |
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.
#9: Avocados
| Riboflavin per Avocado | Riboflavin per 100g | Riboflavin per 200 Calories |
|---|---|---|
| 0.3mg (20% DV) | 0.1mg (10% DV) | 0.2mg (13% DV) |
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.
#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) |
-54% DV in 1 cup of chopped hard-boiled eggs
See All 200 Foods High in Riboflavin (B2)
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From the Nutrient Ranking Tool
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- Beans High in Riboflavin (B2)
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