Nutrients -> Vitamins -> Water soluble vitamins

Vitamin B2 Foods high in vitamin B2 and how much you need · Water soluble vitamins

Q: What does vitamin B2 do for the body?

Vitamin B2 plays a key role in energy production, metabolism, and the maintenance of healthy skin, eyes, and nerve function. It also acts as an antioxidant, helping to protect cells from damage caused by free radicals. Riboflavin is important for overall growth and development, as well as the production of red blood cells.

Q: How much vitamin B2 do I need?

The recommended intake of vitamin B2 varies based on age, sex as well as between country recommendations. According to European Food Safety Authority (EFSA), the population reference intake (PRI) of vitamin B2, which is likely to meet the needs for most healthy adults, is around 1.6 mg per day. However, to assess your individual needs, consult a healthcare professional.

Q: What are the health benefits of vitamin B2?

Vitamin B2 (riboflavin) is essential for energy production. It also plays a crucial role in supporting the function of antioxidants, maintaining healthy skin and vision, and promoting growth and red blood cell production.

Q: What are the health risks associated with vitamin B2?

There are no known health risks associated with consuming vitamin B2 (riboflavin) from natural food sources. However, consuming high doses of riboflavin supplements may cause urine to turn a bright yellow color and, in extreme cases, cause liver damage. It's always best to consult with a healthcare professional before taking any supplements.

Q: Can vitamin B2 be harmful?

Riboflavin is generally considered safe and non-toxic, as it is a water-soluble vitamin, meaning any excess is typically excreted in urine. However, extremely high doses of riboflavin from supplements could potentially cause some side effects, such as sensitivity to light. It's recommended to consume riboflavin within the recommended dietary allowance (RDA) unless otherwise directed by a healthcare professional.

Q: What if your vitamin B2 is low?

Low levels of vitamin B2 (riboflavin) can cause symptoms such as cracked lips, inflammation of the skin, and even anemia. To remedy low riboflavin levels, consider adding foods rich in this vitamin to your diet, such as lean meat, milk, eggs, green vegetables, and fortified cereals. If necessary, consult a healthcare professional for guidance on supplementation.

Q: How do vegans get their vitamin B2 intake?

Vegans can get their vitamin B2 intake from various plant-based sources such as almonds, sesame seeds, spinach, mushrooms, and fortified foods like nutritional yeast and plant-based milk.

Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays a key role in energy production and the metabolism of fats and other B vitamins. It also acts as an antioxidant.

Women, a day: 1.6 mg
Men, a day: 1.6 mg
Give 20%+ of a day per serving: 148 foods · 18 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, cranberry, dried, cranberry powder; rufous milkcap and raspberry juice concentrate have the most vitamin B2 per serving. Among animal foods, the most are in beef, liver; caviar, dark roe of sturgeon and beestings, colostrum.

Plant sources

Also high in it

Are you getting enough vitamin B2?

Knowing where vitamin B2 comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in vitamin B2

Ranked from 1,264 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Beef, liver, cooked, pan-fried 3.9 mg

serving (85 g) · Offal dishes 244% of daily
2

Roasted liver 3.2 mg

serving (85 g) · Offal dishes 198% of daily
3

Kidney, boiled, salt 2.4 mg

serving (85 g) · Offal dishes 147% of daily
4

Caviar, dark roe of sturgeon 1.4 mg

tbsp (16 g) · Fish products 90% of daily
5

Cranberry, dried, cranberry powder 1.4 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 88% of daily
6

Game bird 0.99 mg

serving (110 g) · Chicken and other birds 62% of daily
7

Rufous milkcap 0.84 mg

medium portion (200 g) · Mushroom 53% of daily
8

Raspberry juice concentrate 0.82 mg

serving (240 g) · Juices 51% of daily
9

Caribou, raw 0.79 mg

serving (110 g) · Steaks and chops 50% of daily
10

Bear, raw 0.75 mg

serving (110 g) · Steaks and chops 47% of daily
11

Whey powder 0.72 mg

serving (30 g) · Miscellaneous ingredients 45% of daily
12

Beestings, colostrum 0.66 mg

medium portion (200 g) · Milks >2% fat 41% of daily
13

Milk powder 0.65 mg

serving (30 g) · Miscellaneous ingredients 41% of daily
14

Skim Milk powder 0.65 mg

serving (30 g) · Miscellaneous ingredients 41% of daily
15

Antelope, raw 0.64 mg

serving (110 g) · Steaks and chops 40% of daily
16

Goji berry, dried 0.52 mg

serving (40 g) · Nuts, seeds and dried fruits 33% of daily
17

Soya drink, calcium 0.51 mg

cup (243 g) · Vegetable juices 32% of daily
18

Curd milk, plain, 1% fat 0.48 mg

cup (240 g) · Cultured milks 30% of daily
19

Sour milk, butter milk 0.47 mg

serving (240 g) · Soured milks 29% of daily
20

Soured milk gefilus, skim 0.1 fat 0.42 mg

serving (240 g) · Soured milks 27% of daily
21

Mushroom, crimini 0.42 mg

serving (85 g) · Mushroom 26% of daily
22

Taro leaves 0.39 mg

serving (85 g) · Vegetables 24% of daily
23

Syrups, maple 0.38 mg

serving (30 g) · Sugar and syrups 24% of daily
24

Porcini, boiled 0.37 mg

serving (85 g) · Mushroom 23% of daily
25

Mollusks, clam, mixed species, cooked, moist heat 0.36 mg

serving (85 g) · Crustaceans and molluscs 23% of daily
26

Chicken strips 0.36 mg

medium portion (200 g) · Chicken and other birds 23% of daily
27

Yoghurt, turkish/greek, 10% fat, lactose-free 0.34 mg

serving (170 g) · Yoghurt 21% of daily
28

Milk, 3.5% fat 0.34 mg

cup (244 g) · Milks >2% fat 21% of daily
29

Kefir, lowfat, plain, 1% 0.32 mg

serving (240 g) · Soured milks 20% of daily
30

Skyr, <0.5% fat 0.32 mg

serving (170 g) · Quark 20% of daily
31

Passion-fruit juice, purple 0.31 mg

serving (240 g) · Juices 20% of daily
32

Kale 0.3 mg

serving (85 g) · Vegetables 19% of daily
33

Bean, yellow, mature 0.3 mg

serving (90 g) · Pulses 19% of daily
34

Chicken leg and thigh with skin 0.3 mg

serving (110 g) · Chicken and other birds 19% of daily
35

Cheese, home-made cheese, 9-14% fat 0.28 mg

serving (110 g) · Cheese, unripened, fresh cheese 18% of daily
36

Durian 0.28 mg

serving (140 g) · Fruits 18% of daily
37

Processed cheese, 20-24% fat 0.28 mg

serving (55 g) · Processed cheese 17% of daily
38

Zander, pike-perch 0.28 mg

serving (110 g) · Fish 17% of daily
39

Eel 0.28 mg

serving (110 g) · Fish 17% of daily
40

Baltic herring, salted 0.26 mg

serving (85 g) · Fish products 16% of daily
41

Herring, salted 0.26 mg

serving (85 g) · Fish products 16% of daily
42

Quark, <0.5% fat 0.25 mg

serving (110 g) · Quark 16% of daily
43

Edamame, frozen 0.24 mg

serving (90 g) · Pulses 15% of daily
44

Cream quark, 4.3% fat 0.24 mg

serving (110 g) · Quark 15% of daily
45

Trout 0.23 mg

serving (110 g) · Fish 14% of daily
46

Litchis, dried 0.23 mg

serving (40 g) · Nuts, seeds and dried fruits 14% of daily
47

Almond butter 0.22 mg

serving (32 g) · Condiments 14% of daily
48

Egg, organic, boiled 0.22 mg

large (50 g) · Egg 14% of daily
49

Dandelion, leaf 0.22 mg

serving (85 g) · Vegetables 14% of daily
50

Asparagus, canned 0.22 mg

serving (130 g) · Canned vegetables 14% of daily

1

Cranberry, dried, cranberry powder 1.4 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 88% of daily
2

Rufous milkcap 0.84 mg

medium portion (200 g) · Mushroom 53% of daily
3

Raspberry juice concentrate 0.82 mg

serving (240 g) · Juices 51% of daily
4

Goji berry, dried 0.52 mg

serving (40 g) · Nuts, seeds and dried fruits 33% of daily
5

Soya drink, calcium 0.51 mg

cup (243 g) · Vegetable juices 32% of daily
6

Mushroom, crimini 0.42 mg

serving (85 g) · Mushroom 26% of daily
7

Taro leaves 0.39 mg

serving (85 g) · Vegetables 24% of daily
8

Syrups, maple 0.38 mg

serving (30 g) · Sugar and syrups 24% of daily
9

Porcini, boiled 0.37 mg

serving (85 g) · Mushroom 23% of daily
10

Passion-fruit juice, purple 0.31 mg

serving (240 g) · Juices 20% of daily
11

Tempeh 0.3 mg

serving (85 g) · Miscellaneous ingredients 19% of daily
12

Kale 0.3 mg

serving (85 g) · Vegetables 19% of daily
13

Bean, yellow, mature 0.3 mg

serving (90 g) · Pulses 19% of daily
14

Durian 0.28 mg

serving (140 g) · Fruits 18% of daily
15

Edamame, frozen 0.24 mg

serving (90 g) · Pulses 15% of daily
16

Litchis, dried 0.23 mg

serving (40 g) · Nuts, seeds and dried fruits 14% of daily
17

Almond butter 0.22 mg

serving (32 g) · Condiments 14% of daily
18

Dandelion, leaf 0.22 mg

serving (85 g) · Vegetables 14% of daily
19

Asparagus, canned 0.22 mg

serving (130 g) · Canned vegetables 14% of daily
20

Pea, green, split, mature seeds 0.22 mg

serving (90 g) · Pulses 14% of daily
21

Tamarind 0.21 mg

serving (140 g) · Fruits 13% of daily
22

Spinach boiled 0.19 mg

serving (85 g) · Cooked vegetables 12% of daily
23

Buckwheat 0.19 mg

serving (45 g) · Rice 12% of daily
24

Cherimoya 0.18 mg

serving (140 g) · Fruits 11% of daily
25

Plantains, yellow, baked 0.18 mg

serving (140 g) · Fruit and berry dishes other than pies 11% of daily
26

Mamey sapote 0.16 mg

serving (140 g) · Berries 10% of daily
27

Quinoa 0.14 mg

serving (45 g) · Flour 9% of daily
28

Mulberry 0.14 mg

serving (140 g) · Berries 9% of daily
29

Raspberry, frozen, red 0.14 mg

cup, unthawed (140 g) · Berries 9% of daily
30

Millet, wholegrain 0.13 mg

serving (45 g) · Rice 8% of daily
31

Broad bean, fava bean, dried 0.12 mg

serving (35 g) · Pulse products 8% of daily
32

Barley malt syrup 0.12 mg

serving (30 g) · Sugar and syrups 7% of daily
33

Almond flour 0.11 mg

serving (15 g) · Flour 7% of daily
34

Barley malt for beer 0.1 mg

serving (30 g) · Miscellaneous ingredients 6% of daily
35

Tomato juice 0.1 mg

cup (240 g) · Vegetable juices 6% of daily
36

Grape juice 0.1 mg

serving (240 g) · Juices 6% of daily
37

Quinoa flour 0.09 mg

serving (30 g) · Flour 6% of daily
38

Soy mince 0.09 mg

serving (35 g) · Pulse products 5% of daily
39

Tofu, firm (with calcium sulfate) 0.09 mg

serving (85 g) · Pulse products 5% of daily
40

Popcorn 0.08 mg

serving (30 g) · Savoury snacks 5% of daily
41

Bamboo shoots, canned 0.08 mg

serving (130 g) · Canned vegetables 5% of daily
42

Macaroni, dark, whole wheat and dark wheat flour 0.07 mg

serving (55 g) · Pasta 5% of daily
43

Pickled pumpkin 0.07 mg

serving (30 g) · Canned vegetables 5% of daily
44

Baking yeast 0.07 mg

tsp (3.5 g) · Miscellaneous ingredients 4% of daily
45

Rye macaroni 0.06 mg

serving (55 g) · Pasta 4% of daily
46

Pasta, wheat germ pasta 0.06 mg

serving (55 g) · Pasta 4% of daily
47

Espresso coffee, decaffeinated, brewed 0.05 mg

espresso (30 g) · Coffee 3% of daily
48

Sweet corn, boiled 0.05 mg

serving (85 g) · Cooked vegetables 3% of daily
49

Swede, mashed 0.05 mg

serving (85 g) · Cooked vegetables 3% of daily
50

Bulgur 0.05 mg

serving (45 g) · Rice 3% of daily

Learn about vitamin B2

What does vitamin B2 do for the body?

Vitamin B2 plays a key role in energy production, metabolism, and the maintenance of healthy skin, eyes, and nerve function. It also acts as an antioxidant, helping to protect cells from damage caused by free radicals. Riboflavin is important for overall growth and development, as well as the production of red blood cells.

How much vitamin B2 do I need?

The recommended intake of vitamin B2 varies based on age, sex as well as between country recommendations. According to European Food Safety Authority (EFSA), the population reference intake (PRI) of vitamin B2, which is likely to meet the needs for most healthy adults, is around 1.6 mg per day. However, to assess your individual needs, consult a healthcare professional.

What are the health benefits of vitamin B2?

Vitamin B2 (riboflavin) is essential for energy production. It also plays a crucial role in supporting the function of antioxidants, maintaining healthy skin and vision, and promoting growth and red blood cell production.

What are the health risks associated with vitamin B2?

There are no known health risks associated with consuming vitamin B2 (riboflavin) from natural food sources. However, consuming high doses of riboflavin supplements may cause urine to turn a bright yellow color and, in extreme cases, cause liver damage. It's always best to consult with a healthcare professional before taking any supplements.

Can vitamin B2 be harmful?

Riboflavin is generally considered safe and non-toxic, as it is a water-soluble vitamin, meaning any excess is typically excreted in urine. However, extremely high doses of riboflavin from supplements could potentially cause some side effects, such as sensitivity to light. It's recommended to consume riboflavin within the recommended dietary allowance (RDA) unless otherwise directed by a healthcare professional.

What if your vitamin B2 is low?

Low levels of vitamin B2 (riboflavin) can cause symptoms such as cracked lips, inflammation of the skin, and even anemia. To remedy low riboflavin levels, consider adding foods rich in this vitamin to your diet, such as lean meat, milk, eggs, green vegetables, and fortified cereals. If necessary, consult a healthcare professional for guidance on supplementation.

How do vegans get their vitamin B2 intake?

Vegans can get their vitamin B2 intake from various plant-based sources such as almonds, sesame seeds, spinach, mushrooms, and fortified foods like nutritional yeast and plant-based milk.

How much vitamin B2 do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily vitamin B2

1.6 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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