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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 with vitamin B2 injections or supplements. 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

#1: Cheese (Gjetost)
Riboflavin in 100gPer 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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.




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Top 10 High Vitamin B2 (Riboflavin) Foods by Nutrient Density (Riboflavin per Gram)

#1: Yeast Extract (Marmite) 17.5mg (1029% DV) per 100 grams1.05mg (62% DV) per teaspoon (6 grams)Click to see complete nutrition facts for Yeast Extract
#2: Liver (Lamb’s) 4.59mg (270% DV) per 100 grams3.90mg (230% DV) per 3oz (85 grams)Click to see complete nutrition facts for Liver
#3: Baker’s Yeast 4.0mg (235% DV) per 100 grams0.16mg (9% DV) per teaspoon (4 grams)Click to see complete nutrition facts for Baker’s Yeast
#4: Dried Herbs & Spices (Parsley) 2.38mg (140% DV) per 100 grams0.02mg (1% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Dried Herbs & Spices
#5: Cheese (Gjetost) 1.38mg (81% DV) per 100 grams0.39mg (23% DV) per ounce (28 grams)Click to see complete nutrition facts for Cheese
#6: Almonds 1.10mg (60% DV) per 100 grams0.28mg (17% DV) per ounce (28 grams)Click to see complete nutrition facts for Almonds
#7: Beef (Lean Steak) 0.86mg (51% DV) per 100 grams cooked0.73mg (43% DV) per 3oz cooked (85 grams)Click to see complete nutrition facts for Beef
#8: Roasted Soybeans (Edamame) 0.76mg (44% DV) per 100 grams0.70mg (41% DV) per cup (93 grams)Click to see complete nutrition facts for Edamame
#9: Wheat Bran 0.58mg (34% DV) per 100 grams0.34mg (20% DV) per cup (58 grams)Click to see complete nutrition facts for Wheat Bran
#10: Oily Fish (Mackerel) 0.58mg (34% DV) per 100 grams cooked0.89mg (53% DV) per 1/2 fillet cooked (154 grams)Click to see complete nutrition facts for Oily Fish


Other Vitamin B2 Riboflavin Rich Foods

Fortified Cereals*7.29mg (429% DV) per 100 gram serving6.1mg (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 serving1.7mg (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 4.11mg (242% DV) per cup (112 grams) 0.26mg (15% DV) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Whey Powder 2.21mg (130% DV) per 100 gram serving 3.20mg (188% DV) per cup (145 grams) 0.18mg (10% DV) per tablespoon (8 grams) Click to see complete nutrition facts for Whey
Maple Syrup 1.27mg (75% DV) per 100 gram serving 4.0mg (235% DV) per cup (315 grams) 0.25mg (15% DV) per tablespoon (20 grams) Click to see complete nutrition facts for Maple Syrup
Venison 0.66mg (39% DV) per 100 grams, cooked 1.93mg (113% DV) per roast, cooked (293 grams) 0.56mg (33% DV) per 3oz, cooked (85 grams) Click to see complete nutrition facts for Venison
Caviar 0.62mg (36% DV) per 100 gram serving 0.17mg (10% DV) per ounce (28 grams) 0.10mg (6% DV) per tablespoon (16 grams) Click to see complete nutrition facts for Caviar
Liver Pâté 0.60mg (35% DV) per 100 gram serving 0.17mg (10% DV) per ounce (28 grams) 0.08mg (5% DV) per tablespoon (13 grams) Click to see complete nutrition facts for Liver Pâté
Liverwurst Sausage1.02mg (61% DV) per 100 gram serving0.185mg (11% DV) per slice (18 grams)0.288mg (17% DV) per ounce (28 grams)Click to see complete nutrition facts for Liverwurst Sausage
Milk (Whole) 0.17mg (10% DV) per 100 gram serving 0.41mg (24% DV) per cup (244 grams) 0.05mg (3% DV) per fluid ounce (31 grams) Click to see complete nutrition facts for Milk
Peas (Frozen) 0.12mg (7% DV) per 100 grams, cooked 0.19mg (11% DV) per cup, cooked (160 grams) 0.30mg (18% DV) per package, cooked (253 grams) Click to see complete nutrition facts for Peas
Zucchini 0.09mg (6% DV) per 100 gram serving 0.11mg (6% DV) per cup, sliced (113 grams) 0.18mg (11% DV) per zucchini (196 grams) Click to see complete nutrition facts for Zucchini
Sun Dried Tomatoes 0.49mg (29% DV) per 100 gram serving 0.26mg (16% DV) per cup (54 grams) Click to see complete nutrition facts for Sun Dried Tomatoes
Tempeh 0.36mg (21% DV) per 100 gram serving 0.59mg (35% DV) per cup (166 grams) Click to see complete nutrition facts for Tempeh
Greek Yogurt (Nonfat) 0.28mg (16% DV) per 100 gram serving 0.47mg (25% DV) per container (170 grams) Click to see complete nutrition facts for Nonfat Greek Yogurt
Bean Sprouts (Kidney) 0.25mg (15% DV) per 100 gram serving 0.46mg (27% DV) per cup (184 grams) Click to see complete nutrition facts for Bean Sprouts
Soymilk (Unsweetened) 0.21mg (12% DV) per 100 gram serving 0.51mg (30% DV) per cup (243 grams) Click to see complete nutrition facts for Soymilk
For more foods high in vitamin B2 (riboflavin) use the nutrient ranking tool.
*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.


Warnings

  • Liver is a high cholesterol food which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
  • Marmite is made from brewer's yeast, which is high in purines, and should be avoided by people with gout, kidney disease, or arthritis.

Other Vitamin B Foods




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
Name:Pieter
Location:Belgium
Subject:RDA for B2?
Hi, Just noticed that the RDA for B2 on your website is 1.7mg. On most websites, including Wikipedia, I find it to be 1.3mg. Is there a reason why it's 1.7mg on this website? Thanks in advance! Pieter
Posted on 2013-11-10 14:16:49
Name:HealthAliciousNess
Subject:RE: RDA for B2?
Hi Peter, thanks for your question. The 1.7mg per day on this site represents the percent daily value (%DV) which is different from the Recommended Daily Value (RDA) since the DV is designed for food labels and represents the amount of each nutrient you should consume in foods taking into account absorption factors. This is why the %DV is typically higher than the RDA which details how much of each nutrient you should absorb each day. It is all a bit confusing, and please feel free to consult the FAQ for more on the difference between the %DV and the RDA. Further, here is an article from the FDA on daily values.
Posted on 2013-11-11 17:01:36
Name:Marlene
Location:USA Phx Az
Subject:Burning mouth or thrush?
I had burning mouth syndrome once & never knew what it was until later in life, when reading a health book, read that it was actually "THRUSH" caused from undiagnosed diabetes I had. When I ate meat it got stuck on my tongue, had to scrape it off. "YUCK." When I ate acid foods like tomatoes, vinegars, sodas, it burned horribly. Once diagnosed w' diabetes & treated, my THRUSH went away & have never gotten it again in 30yrs. now. LUCKILY. . . That was a very terrible time for me.. Hope this helps someone a little bit. Wish I would have known what it was I had at the time. Not exactly sure how your burning mouth is or what happens to you, but that was my experience w' a burning mouth if at all the same.
Posted on 2014-02-11 19:09:49

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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
Name:Pieter
Location:Belgium
Subject:RDA for B2?
Hi, Just noticed that the RDA for B2 on your website is 1.7mg. On most websites, including Wikipedia, I find it to be 1.3mg. Is there a reason why it's 1.7mg on this website? Thanks in advance! Pieter
Posted on 2013-11-10 14:16:49
Name:HealthAliciousNess
Subject:RE: RDA for B2?
Hi Peter, thanks for your question. The 1.7mg per day on this site represents the percent daily value (%DV) which is different from the Recommended Daily Value (RDA) since the DV is designed for food labels and represents the amount of each nutrient you should consume in foods taking into account absorption factors. This is why the %DV is typically higher than the RDA which details how much of each nutrient you should absorb each day. It is all a bit confusing, and please feel free to consult the FAQ for more on the difference between the %DV and the RDA. Further, here is an article from the FDA on daily values.
Posted on 2013-11-11 17:01:36
Name:Marlene
Location:USA Phx Az
Subject:Burning mouth or thrush?
I had burning mouth syndrome once & never knew what it was until later in life, when reading a health book, read that it was actually "THRUSH" caused from undiagnosed diabetes I had. When I ate meat it got stuck on my tongue, had to scrape it off. "YUCK." When I ate acid foods like tomatoes, vinegars, sodas, it burned horribly. Once diagnosed w' diabetes & treated, my THRUSH went away & have never gotten it again in 30yrs. now. LUCKILY. . . That was a very terrible time for me.. Hope this helps someone a little bit. Wish I would have known what it was I had at the time. Not exactly sure how your burning mouth is or what happens to you, but that was my experience w' a burning mouth if at all the same.
Posted on 2014-02-11 19:09:49

Post a comment.
Name:          
Location:       
Email:(Optional)
Subject:         

Spam Prevention *(REQUIRED):
Enter the last three letters of this sentence.

References

    • USDA National Nutrient Database for Standard Reference, Release 20.