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.
1 Beef (Skirt Steak)
- 112% DV (1.5mg) riboflavin per 6oz steak
- Calories: 456 | Weight: 170g (6oz)
2 Fortified Tofu
- 76% DV (1mg) riboflavin per cup
- Calories: 208 | Weight: 226g (8oz)
3 Low-Fat Milk
- 69% DV (0.9mg) riboflavin per 16oz glass
- Calories: 244 | Weight: 488g (17.2oz)
- 64% DV (0.8mg) riboflavin per 6oz fillet
- Calories: 309 | Weight: 170g (6oz)
- 38% DV (0.5mg) riboflavin per cup cooked
- Calories: 28 | Weight: 108g (3.8oz)
6 Lean Pork Chops
- 35% DV (0.5mg) riboflavin in a 6oz chop
- Calories: 332 | Weight: 170g (6oz)
- 33% DV (0.4mg) riboflavin per cup cooked
- Calories: 41 | Weight: 180g (6.3oz)
- 25% DV (0.3mg) riboflavin per 1oz handful
- Calories: 164 | Weight: 28g (1oz)
- 20% DV (0.3mg) riboflavin per avocado
- Calories: 322 | Weight: 201g (7.1oz)
- 20% DV (0.3mg) riboflavin in 1 large egg
- Calories: 78 | Weight: 50g (1.8oz)