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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, soar 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 during vitamin B2 injection. The current DV for Riboflavin (Vitamin B2) is 1.7mg, below is a list of the top ten foods highest in vitamin B2.

#1: Yeast Extract Spread (Marmite)
Yeast extract spread is common in British cultures and is a high protein food, a rich vitamin B1 (thiamin) food, and a good vegan source of vitamin B12. In addition the spread is a good source of riboflavin (b2) providing 14.3mg (841% DV) per 100 gram serving, or 0.858mg (50% DV) per teaspoon.
Click to see complete nutrition facts

#2: Liver
The liver of most any animal is packed with vitamin B2. Often appearing on the culinary scene as pâté, liver can also be eaten in sausage (liverwurst), and prepared steamed or fried with onions and herbs. Lamb liver provides the most riboflavin (B2) with 4.6mg per 100g serving or 270% of the DV. That is 3.9mg (230% DV) of vitamin B2 per 3oz serving.
Click to see complete nutrition facts.

#3: Dried Herbs, Spices, and Peppers
Dried herbs and spices are packed with the vitamins and minerals you need. Start making it a habit to add more dry herbs, paprika, or chili powder (depending on preference) to all the dishes you eat. Dried ancho chilies contain the most riboflavin providing 2.26mg (133% DV) per 100 gram serving, or 0.38mg (23% DV) per pepper. Paprika follows providing 1.74mg (103% DV) of vitamin b2 per 100 gram serving, or 0.12mg (7% DV) per tablespoon. After paprika follows dried coriander, spearmint, parsley, and finally chili powder which provides 0.8mg (47% DV) of riboflavin per 100 gram serving, or 0.06mg (4% DV) per tablespoon.
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#4: Almonds
Almonds are great as a snack or as an addition to salads. Almonds are also a great source of vitamin E, calcium, protein, zinc, magnesium, potassium, and copper. Almonds provide 1.01mg (60% DV) of vitamin B2 per 100 gram serving, that is 1.45mg (85% DV) of riboflavin per cup of whole alminds, or 0.28mg (17% DV) per ounce, and 0.012mg (1% DV) per almond.
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#5: Dry Roasted Soybeans (Edamame)
Dry roasted soybeans are a great snack, and be sure to look for low sodium varieties to keep your blood pressure low. Dry roasted soybeans, or edamame, provide 0.76mg (44% DV) of riboflavin per 100 gram serving, or 1.3mg (76% DV) of vitamin b2 per cup.
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#6: Cheese (Roquefort, Brie, Limburger)
Despite being a high cholesterol food, cheese is a good source of calcium, protein, vitamin B12, and vitamin B2. Roquefort provides the most riboflavin (b2) with 0.57mg (34% DV) per 100 gram serving, or 0.5mg (29% DV) in a 3 ounce package, 0.16mg (10% DV) per ounce. Other high riboflavin cheeses (in descending order) are brie (31% DV per 100g), Limburger (30% DV), Camembert (29% DV), Caraway cheese (26% DV), Blue cheese (22% DV), goat cheese (22% DV), Romano (22% DV), and finally Swiss cheese which provides 0.3mg (17% DV) of riboflavin per 100 gram serving, or 0.08mg (5% DV) per ounce.
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#7: Wheat Bran
Bran is high in fiber and is the top source of both vitamin b6 and magnesium. Wheat bran can most commonly be found in whole grain breads or bran muffins, but is also a great addition to hot breakfast cereals like oats, rye, and buckwheat. Crude wheat bran provides 0.58mg (34% DV) of riboflavin per 100 gram serving, or 0.34mg (20% DV) per cup, and 0.17mg (10% DV) of vitamin b2 in a half cup.
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#8: Fish (Mackerel, Atlantic Salmon, Trout)
Fish is a heart healthy food, a good source of protein, and rich in vitamins B1, B6, and B12. Mackerel has the most riboflavin providing 0.54mg (32% DV) of vitamin b2 per 100 gram serving. That is 0.95mg (56% DV) per fillet, and 0.15mg (9% DV) per ounce. Mackerel is followed by wild caught atlantic salmon which provides 0.49mg (29%) DV of riboflavin per 100 gram serving, 0.75mg (44% DV) per half fillet, and 0.414mg (24% DV) per ounce. Trout provides 0.42mg (25% DV) of vitamin b2 per 100 gram serving, 0.26mg (15% DV) per fillet, and 0.36mg (21% DV) of riboflavin per 3 ounce serving.
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#9: Sesame Seeds
Sesame seeds are high in calcium, iron, protein, copper, zinc, and vitamins B1, and B6. Great as a snack or as an addition to breads and salads, sesame seeds provide 0.47mg (27% DV) of riboflavin per 100 gram serving, that is 0.6mg (35% DV) per cup, and 0.13mg (8% DV) of vitamin b2 per ounce.
Click to see complete nutrition facts.

#10: Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in sauce, on pizza, or even in salads. 100 grams of sun-dried tomatoes provides 0.49mg (29% DV) of riboflavin per 100 gram serving, or 0.26mg (16% DV) per cup, and 0.01mg (1% DV) per piece.
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Even More Vitamin B2 (Riboflavin) Rich Foods

Fortified Cereals*	7.29mg (429% DV) per 100 gram serving	6.1mg (360% DV) in an average bowl (2 cups) (84 grams)	3.1mg (180% DV) per cup (42 grams)	Click to see complete nutrition facts for Fortified Cereals
Fortified Energy Bars*	3.85mg (226% DV) per 100 gram serving	1.7mg (100% DV) per bar (44 grams)	0.85mg (50% DV) in half a bar (22 grams)	Click to see complete nutrition facts for Fortified Energy Bars
Spirulina (Dried Seaweed)	3.67mg (216% DV) per 100 gram serving	4.1mg (242% DV) per cup (112 grams)	0.26mg (15% DV) per tablespoon (7 grams)	Click to see complete nutrition facts for Spirulina (Dried Seaweed)
Whey Powder	2.21mg (130% DV) per 100 gram serving	3.2mg (188% DV) per cup (145 grams)	0.18mg (10% DV) per tablespoon (8 grams)	Click to see complete nutrition facts for Dry Sweet Whey
Liverwurst Sausage	1.02mg (61% DV) per 100 gram serving	0.185mg (11% DV) per slice (18 grams)	0.288mg (17% DV) per ounce (28 grams)	Click to see complete nutrition facts for Liverwurst Sausage

*Amount of Riboflavin (vitamin B2) may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin B12 from each individual product.

Other Vitamin B Foods

<- Top 10 Foods Highest in Thiamin (Vitamin B1)

Top 10 Foods Highest in Vitamin B3 (Niacin) ->

Comments.

Name:	Pamela Georgiou
Location:	London UK
Subject:	*Burning Mouth Syndrome*
	Hi, I have had burning mouth syndrome for about 18 months now and it is getting me down. I am a very fit healthy 58yr old lady and have tried to research this to try and find a cure. I am presently taking R-Lipoic Acid, which I read on the internet can help but, it has not made any difference. I am desperate to find something that will either cure this or ease it. Thank you in antipaction that you might have some ideas.
	Posted on 2011-12-28 06:15:42

Name:	HealthAliciousNess
Subject:	*RE: Burning Mouth Syndrome*
	Hi Pamela, sorry to hear of your condition, unfortunately, Burning Mouth Syndrome is still an enigma. This study suggests that B vitamins may help alleviate Burning Mouth Syndrome. The R-Lipoic Acid you are taking should act like a B vitamin, so it is a long shot, but you can still try. Deficiency of vitamin B2 (riboflavin) is associated with mouth ulcers and inflammation so you can try eat these foods. Hope you feel better soon.
	Posted on 2012-01-04 20:14:16

Name:	D
Location:	UK
Subject:	*RE: Burning Mouth Syndrome*
	Rather a long time since the above posts were made, but it might help someone else. I get burning mouth if I eat raw almonds (or raw pumpkin seeds or raw apricots) but have found that if I boil (apricots) or roast (almonds and pumpkin seeds) them first, I don't get the sore mouth. They taste good too - maybe even better.
	Posted on 2012-08-21 15:19:15

Name:	TJ
Location:	UK
Subject:	*Burning Mouth Syndrome*
	I have suffered with this for about 5 years now. For me, certain sugary foods seem to make it flare up. The one thing I have found to have made a difference is that I now brush my teeth with bicarbonate of soda. I miss the minty toothpaste but I had to make a choice of sore mouth or nice minty taste! I worked on the principle that the burning in my mouth felt acidic and bicarb or soda makes things more alkaline. I've been using it for about 6 months now and it's made a very big difference. I still get flare ups but they are fewer and a shorter duration. Hope this helps.
	Posted on 2012-10-04 18:45:43

Name:	Flo
Location:	London
Subject:	*Burning mouth syndrome*
	Try eating more vitamin B, eat foods such as fish, seasame seeds, cheese, and wheat bran. Hope this helps.
	Posted on 2012-11-11 06:41:35

Name:	Aderemi Abiodun
Location:	Ibadan, Nigeria
Subject:	*Cracking skin*
	Please, what can one eat to stop craking of flesh around bones on the face?
	Posted on 2013-03-03 08:55:59

Name:	HealthAliciousNess
Subject:	*RE: Cracking skin*
	Hi Aderemi, thanks for your question. Eating enough of the vitamin B2 foods listed here, and dairy products, eggs, green leafy vegetables, lean meats, legumes, milk, and nuts will help. Further, minimize your sun exposure and try using lotion for your skin. If your skin does not improve soon, see a doctor.
	Posted on 2013-03-03 17:12:54

Name:	Mary I
Location:	Oye Ekiti, Nigeria
Subject:	*Alleviate Burning Mouth Syndrome with Vitamin B2 Supplements*
	Those with burning mouth syndrome should take supplements of riboflavin which are small and yellowish in color. 1 tablet in the morning, 1 tab at night, for a week and be on the look for a big difference.
	Posted on 2013-04-06 17:20:18

Comments.

Name:	Pamela Georgiou
Location:	London UK
Subject:	*Burning Mouth Syndrome*
	Hi, I have had burning mouth syndrome for about 18 months now and it is getting me down. I am a very fit healthy 58yr old lady and have tried to research this to try and find a cure. I am presently taking R-Lipoic Acid, which I read on the internet can help but, it has not made any difference. I am desperate to find something that will either cure this or ease it. Thank you in antipaction that you might have some ideas.
	Posted on 2011-12-28 06:15:42

Name:	HealthAliciousNess
Subject:	*RE: Burning Mouth Syndrome*
	Hi Pamela, sorry to hear of your condition, unfortunately, Burning Mouth Syndrome is still an enigma. This study suggests that B vitamins may help alleviate Burning Mouth Syndrome. The R-Lipoic Acid you are taking should act like a B vitamin, so it is a long shot, but you can still try. Deficiency of vitamin B2 (riboflavin) is associated with mouth ulcers and inflammation so you can try eat these foods. Hope you feel better soon.
	Posted on 2012-01-04 20:14:16

Name:	D
Location:	UK
Subject:	*RE: Burning Mouth Syndrome*
	Rather a long time since the above posts were made, but it might help someone else. I get burning mouth if I eat raw almonds (or raw pumpkin seeds or raw apricots) but have found that if I boil (apricots) or roast (almonds and pumpkin seeds) them first, I don't get the sore mouth. They taste good too - maybe even better.
	Posted on 2012-08-21 15:19:15

Name:	TJ
Location:	UK
Subject:	*Burning Mouth Syndrome*
	I have suffered with this for about 5 years now. For me, certain sugary foods seem to make it flare up. The one thing I have found to have made a difference is that I now brush my teeth with bicarbonate of soda. I miss the minty toothpaste but I had to make a choice of sore mouth or nice minty taste! I worked on the principle that the burning in my mouth felt acidic and bicarb or soda makes things more alkaline. I've been using it for about 6 months now and it's made a very big difference. I still get flare ups but they are fewer and a shorter duration. Hope this helps.
	Posted on 2012-10-04 18:45:43

Name:	Flo
Location:	London
Subject:	*Burning mouth syndrome*
	Try eating more vitamin B, eat foods such as fish, seasame seeds, cheese, and wheat bran. Hope this helps.
	Posted on 2012-11-11 06:41:35

Name:	Aderemi Abiodun
Location:	Ibadan, Nigeria
Subject:	*Cracking skin*
	Please, what can one eat to stop craking of flesh around bones on the face?
	Posted on 2013-03-03 08:55:59

Name:	HealthAliciousNess
Subject:	*RE: Cracking skin*
	Hi Aderemi, thanks for your question. Eating enough of the vitamin B2 foods listed here, and dairy products, eggs, green leafy vegetables, lean meats, legumes, milk, and nuts will help. Further, minimize your sun exposure and try using lotion for your skin. If your skin does not improve soon, see a doctor.
	Posted on 2013-03-03 17:12:54

Name:	Mary I
Location:	Oye Ekiti, Nigeria
Subject:	*Alleviate Burning Mouth Syndrome with Vitamin B2 Supplements*
	Those with burning mouth syndrome should take supplements of riboflavin which are small and yellowish in color. 1 tablet in the morning, 1 tab at night, for a week and be on the look for a big difference.
	Posted on 2013-04-06 17:20:18