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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. 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



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