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.
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#2: Liver

The liver of most any animal is packed with vitamin B2. Often appearing on the culinary scene as pt, 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.
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#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.
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#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.

Even More Vitamin B2 (Riboflavin) Rich Foods

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

*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.