Top 10 Foods Highest in Vitamin B2 (Riboflavin)

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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 of 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 a 200 calorie serving size.

List of Foods High in Riboflavin

A steak on a plate1 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 tofu2 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 milk3 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 low-fat cottage cheese

See more dairy high in riboflavin.

Salmon Fillets4 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 and Seafood 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 Mushrooms5 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 portabella mushrooms
  • 33% DV in 1 cup of crimini (chestnut) mushrooms
  • 23% DV in 1 cup of oyster mushrooms

See all vegetables high in riboflavin.

A pork chop6 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 Spinach7 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.

Almonds8 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 avocado9 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.

Eggs10 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

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5 percent) healthy individuals and is specific to age and gender. The RDA is set by the US National Instutites of Health.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.

    • See the Guide to Recommended Daily Intakes for more information.

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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