Top 10 Foods Highest in Vitamin B2 (Riboflavin)

Written by Daisy Whitbread, MScN

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 cheese, almonds, beef, lamb, fish, eggs, pork, mushrooms, sesame seeds, seafood, and spinach. The current DV for Riboflavin (Vitamin B2) is 1.7mg. Below is a list high riboflavin foods, click here for high vitamin B2 (riboflavin) foods by nutrient density, here for an extended list of riboflavin rich foods, and here for other vitamin B foods.

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#1: Cheese (Gjetost)

Riboflavin in 100g	Per packet (227g)	Per ounce (28g)
1.38mg (81% DV)	3.14mg (185% DV)	0.39mg (23% DV)

Other Cheeses High in Riboflavin (%DV per ounce): Hard Goat Cheese (20%), Feta (14%), Roquefort (10%), Brie (9%), Camembert and Grated Parmesan (8%). Click to see complete nutrition facts.

#2: Almonds

Riboflavin in 100g	Per cup (143g)	Per ounce (28g)
1.10mg (60% DV)	1.45mg (85% DV)	0.28mg (17% DV)

Other Nuts High in Riboflavin (%DV per ounce): Mixed Nuts (8%), Pistachio, Pine Nuts and Cashew Nuts (4%). Click to see complete nutrition facts.

#3: Beef & Lamb (Lean Steak)

Riboflavin in 100g	Per steak (175g)	Per 3oz (85g)
0.86mg (51% DV)	1.51mg (89% DV)	0.73mg (43% DV)

Other Red Meat High in Riboflavin (%DV per 3oz cooked): Lamb Leg (21%), and Veal (20%). Click to see complete nutrition facts.

#4: Oily Fish (Mackerel)

Riboflavin in 100g	Per 1/2 fillet (154g)	Per 3oz (85g)
0.58mg (34% DV)	0.89mg (53% DV)	0.49mg (29% DV)

Other Oily Fish High in Riboflavin (%DV per 3oz cooked): Smoked Salmon (27%), Wild Salmon (24%), Trout (21%), Tuna & Herring (15%), and Salmon (11%). Click to see complete nutrition facts.

#5: Egg (Hard Boiled)

Riboflavin in 100g	Per cup, chopped (136g)	Per egg (50g)
0.51mg (30% DV)	0.70mg (41% DV)	0.26mg (15% DV)

Other Types of Egg High in Riboflavin (%DV per egg): Raw, Fried or Scrambled Egg (13%), and Poached Egg (11%). Click to see complete nutrition facts.

#6: Pork (Sirloin)

Riboflavin in 100g	Per piece (609g)	Per 3oz (85g)
0.51mg (30% DV)	3.11mg (183% DV)	0.43mg (26% DV)

Other Cuts of Pork High in Riboflavin (%DV per 3oz cooked): Ground Pork (24%), Pork Shoulder (23%), and Pork Loin (22%). Click to see complete nutrition facts.

#7: Mushrooms (Raw Brown Italian)

Riboflavin in 100g	Per cup whole (87g)	Per cup sliced (72g)
0.49mg (29% DV)	0.43mg (25% DV)	0.35mg (21% DV)

Other Mushrooms High in Riboflavin (%DV per cup, sliced): White, Stir-Fried (29%), Portabella, Grilled (29%), and Dried Shiitake, per 8 Mushrooms (22%).Click to see complete nutrition facts.

#8: Sesame Seeds

Riboflavin in 100g	Per cup (128g)	Per ounce (28g)
0.47mg (27% DV)	0.60mg (35% DV)	0.13mg (8% DV)

Other Seeds High in Riboflavin (%DV per ounce): Sunflower Seeds (6%), Chia Seeds and Pumpkin & Squash Seeds (3%). Click to see complete nutrition facts.

#9: Seafood (Squid)

Riboflavin in 100g	Per ounce (28g)	Per 3oz (85g)
0.46mg (27% DV)	0.13mg (8% DV)	0.39mg (23% DV)

Other Seafood High in Riboflavin (%DV per 3oz cooked): Oysters (22%), Clams and Mussels (21%). Click to see complete nutrition facts.

#10: Spinach

Riboflavin in 100g	Per cup (180g)	Per 1/2 cup (90g)
0.24mg (14% DV)	0.43mg (25% DV)	0.21mg (12% DV)

Other Green Vegetables High in Riboflavin (%DV per cup cooked): Beet Greens (24%), Asparagus (14%), Drumstick Leaves (13%), Collard Greens (12%), Dandelion Greens (11%), and Chinese Broccoli (8%). Click to see complete nutrition facts.