Foods high in Vitamin B2 (riboflavin)
Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.
About Vitamin B2 (riboflavin)
Riboflavin (vitamin B2) powers energy production from carbs, fat, and protein, supports cell growth and skin health, and helps activate other B vitamins (B6, niacin, folate).
Dairy products, eggs, lean meats, fortified breakfast cereals, and dark leafy greens are the strongest sources. Riboflavin is destroyed by light, milk in opaque packaging keeps more of it than in clear glass.
UK adult RI: 1.4 mg/day. Mild deficiency is uncommon in well-fed populations but can occur in people with very low dairy intake. Symptoms include mouth and lip soreness, sore throat, and skin issues.
Foods high in vitamin b2 (riboflavin), spread, spread, spread, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in milligrams.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Spread, yeast, vegemite 10.48mg per 100 grams
- Spread, yeast, vegemite, gluten free 9.83mg per 100 grams
- Spread, yeast, vegemite, salt reduced 8.9mg per 100 grams
- Spread, yeast, marmite 5.63mg per 100 grams
- Beef extract 4.75mg per 100 grams
- Beef, kidney, raw 4.08mg per 100 grams
- Liver, lamb, raw 3.39mg per 100 grams
- Yeast, bakers, compressed 3.21mg per 100 grams
- Lamb, New Zealand, imported, liver, cooked, soaked and fried 3.14mg per 100 grams
- Lamb, New Zealand, imported, liver, raw 3.1mg per 100 grams
- Kidney, pig, raw 3mg per 100 grams
- Liver, pig, raw 2.97mg per 100 grams
Common questions about Vitamin B2 (riboflavin)
- How much riboflavin do I need?
- UK adult RI: 1.4 mg/day.
- What foods are high in riboflavin?
- Dairy products, eggs, lean meats, fortified breakfast cereals, and dark leafy greens.
- Why does it matter that milk is in opaque packaging?
- Riboflavin is destroyed by light, milk in opaque packaging retains more than milk in clear glass.
- What are signs of riboflavin deficiency?
- Mouth and lip soreness, sore throat, and skin issues. Mild deficiency is uncommon in well-fed populations but can occur in people with very low dairy intake.