Foods High in Vitamin B2: Top Sources and Daily Needs

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

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

Foods that have it

1,280

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; raspberry juice concentrate and mushroom, crimini have the most vitamin B2 per serving. Among animal foods, the most are in beef, liver; caviar, dark roe of sturgeon and cheese, hard cheese, goat cheese, 20-25% fat.

Plant sources

Foods highest in vitamin B2

Ranked from 1,280 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

Raspberry juice concentrate 0.82 mg

serving (240 g) · Juices 51% of daily
8

Caribou, raw 0.79 mg

serving (110 g) · Steaks and chops 50% of daily
9

Bear, raw 0.75 mg

serving (110 g) · Steaks and chops 47% of daily
10

Whey powder 0.72 mg

serving (30 g) · Miscellaneous ingredients 45% of daily
11

Milk powder 0.65 mg

serving (30 g) · Miscellaneous ingredients 41% of daily
12

Skim Milk powder 0.65 mg

serving (30 g) · Miscellaneous ingredients 41% of daily
13

Antelope, raw 0.64 mg

serving (110 g) · Steaks and chops 40% of daily
14

Goji berry, dried 0.52 mg

serving (40 g) · Nuts, seeds and dried fruits 33% of daily
15

Cheese, hard cheese, goat cheese, 20-25% fat 0.5 mg

serving (55 g) · Cheese, ripened cheese 31% of daily
16

Curd milk, plain, 1% fat 0.48 mg

cup (240 g) · Cultured milks 30% of daily
17

Milk, 4.4% fat, without added vitamin d, unhomogenized 0.48 mg

serving (240 g) · Milks >2% fat 30% of daily
18

Sour milk, butter milk 0.47 mg

serving (240 g) · Soured milks 29% of daily
19

Soured milk gefilus, skim 0.1 fat 0.42 mg

serving (240 g) · Soured milks 27% of daily
20

Mushroom, crimini 0.42 mg

serving (85 g) · Mushroom 26% of daily
21

Taro leaves 0.39 mg

serving (85 g) · Vegetables 24% of daily
22

Syrups, maple 0.38 mg

serving (30 g) · Sugar and syrups 24% of daily
23

Porcini, boiled 0.37 mg

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

Champignon, fried 0.36 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

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

serving (170 g) · Yoghurt 21% of daily
27

Kefir, lowfat, plain, 1% 0.32 mg

serving (240 g) · Soured milks 20% of daily
28

Skyr, <0.5% fat 0.32 mg

serving (170 g) · Quark 20% of daily
29

Passion-fruit juice, purple 0.31 mg

serving (240 g) · Juices 20% of daily
30

Kale 0.3 mg

serving (85 g) · Vegetables 19% of daily
31

Bean, yellow, mature 0.3 mg

serving (90 g) · Pulses 19% of daily
32

Chicken leg and thigh with skin 0.3 mg

serving (110 g) · Chicken and other birds 19% of daily
33

Chicken mince 0.3 mg

serving (110 g) · Chicken and other birds 19% of daily
34

Durian 0.28 mg

serving (140 g) · Fruits 18% of daily
35

Processed cheese, 20-24% fat 0.28 mg

serving (55 g) · Processed cheese 17% of daily
36

Zander, pike-perch 0.28 mg

serving (110 g) · Fish 17% of daily
37

Eel 0.28 mg

serving (110 g) · Fish 17% of daily
38

Baltic herring, salted 0.26 mg

serving (85 g) · Fish products 16% of daily
39

Herring, salted 0.26 mg

serving (85 g) · Fish products 16% of daily
40

Quark, <0.5% fat 0.25 mg

serving (110 g) · Quark 16% of daily
41

Cottage cheese, fat-free, low-lactose 0.25 mg

serving (110 g) · Cheese, unripened, fresh cheese 15% of daily
42

Edamame, frozen 0.24 mg

serving (90 g) · Pulses 15% of daily
43

Cream quark, 4.3% fat 0.24 mg

serving (110 g) · Quark 15% of daily
44

Trout 0.23 mg

serving (110 g) · Fish 14% of daily
45

Litchis, dried 0.23 mg

serving (40 g) · Nuts, seeds and dried fruits 14% of daily
46

Almond butter 0.22 mg

serving (32 g) · Condiments 14% of daily
47

Egg, organic, boiled 0.22 mg

large (50 g) · Egg 14% of daily
48

Dandelion, leaf 0.22 mg

serving (85 g) · Vegetables 14% of daily
49

Asparagus, canned 0.22 mg

serving (130 g) · Canned vegetables 14% of daily
50

Pea, green, split, mature seeds 0.22 mg

serving (90 g) · Pulses 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

Raspberry juice concentrate 0.82 mg

serving (240 g) · Juices 51% of daily
3

Goji berry, dried 0.52 mg

serving (40 g) · Nuts, seeds and dried fruits 33% of daily
4

Mushroom, crimini 0.42 mg

serving (85 g) · Mushroom 26% of daily
5

Taro leaves 0.39 mg

serving (85 g) · Vegetables 24% of daily
6

Syrups, maple 0.38 mg

serving (30 g) · Sugar and syrups 24% of daily
7

Porcini, boiled 0.37 mg

serving (85 g) · Mushroom 23% of daily
8

Champignon 0.36 mg

serving (85 g) · Mushroom 22% of daily
9

Passion-fruit juice, purple 0.31 mg

serving (240 g) · Juices 20% of daily
10

Tempeh 0.3 mg

serving (85 g) · Miscellaneous ingredients 19% of daily
11

Kale 0.3 mg

serving (85 g) · Vegetables 19% of daily
12

Bean, yellow, mature 0.3 mg

serving (90 g) · Pulses 19% of daily
13

Durian 0.28 mg

serving (140 g) · Fruits 18% of daily
14

Edamame, frozen 0.24 mg

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

Litchis, dried 0.23 mg

serving (40 g) · Nuts, seeds and dried fruits 14% of daily
16

Almond butter 0.22 mg

serving (32 g) · Condiments 14% of daily
17

Dandelion, leaf 0.22 mg

serving (85 g) · Vegetables 14% of daily
18

Asparagus, canned 0.22 mg

serving (130 g) · Canned vegetables 14% of daily
19

Pea, green, split, mature seeds 0.22 mg

serving (90 g) · Pulses 14% of daily
20

Tamarind 0.21 mg

serving (140 g) · Fruits 13% of daily
21

Spinach boiled 0.19 mg

serving (85 g) · Cooked vegetables 12% of daily
22

Buckwheat 0.19 mg

serving (45 g) · Rice 12% of daily
23

Cherimoya 0.18 mg

serving (140 g) · Fruits 11% of daily
24

Plantains, yellow, baked 0.18 mg

serving (140 g) · Fruit and berry dishes other than pies 11% of daily
25

Mamey sapote 0.16 mg

serving (140 g) · Berries 10% of daily
26

Quinoa 0.14 mg

serving (45 g) · Flour 9% of daily
27

Mulberry 0.14 mg

serving (140 g) · Berries 9% of daily
28

Raspberry, frozen, red 0.14 mg

cup, unthawed (140 g) · Berries 9% of daily
29

Millet, wholegrain 0.13 mg

serving (45 g) · Rice 8% of daily
30

Broad bean, fava bean, dried 0.12 mg

serving (35 g) · Pulse products 8% of daily
31

Barley malt syrup 0.12 mg

serving (30 g) · Sugar and syrups 7% of daily
32

Almond flour 0.11 mg

serving (15 g) · Flour 7% of daily
33

Barley malt for beer 0.1 mg

serving (30 g) · Miscellaneous ingredients 6% of daily
34

Tomato juice 0.1 mg

cup (240 g) · Vegetable juices 6% of daily
35

Grape juice 0.1 mg

serving (240 g) · Juices 6% of daily
36

Quinoa flour 0.09 mg

serving (30 g) · Flour 6% of daily
37

Soy mince 0.09 mg

serving (35 g) · Pulse products 5% of daily
38

Tofu, firm (with calcium sulfate) 0.09 mg

serving (85 g) · Pulse products 5% of daily
39

Popcorn 0.08 mg

serving (30 g) · Savoury snacks 5% of daily
40

Bamboo shoots, canned 0.08 mg

serving (130 g) · Canned vegetables 5% of daily
41

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

serving (55 g) · Pasta 5% of daily
42

Pickled pumpkin 0.07 mg

serving (30 g) · Canned vegetables 5% of daily
43

Baking yeast 0.07 mg

tsp (3.5 g) · Miscellaneous ingredients 4% of daily
44

Rye macaroni 0.06 mg

serving (55 g) · Pasta 4% of daily
45

Pasta, wheat germ pasta 0.06 mg

serving (55 g) · Pasta 4% of daily
46

Espresso coffee, decaffeinated, brewed 0.05 mg

espresso (30 g) · Coffee 3% of daily
47

Sweet corn, boiled 0.05 mg

serving (85 g) · Cooked vegetables 3% of daily
48

Swede, mashed 0.05 mg

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

Bulgur 0.05 mg

serving (45 g) · Rice 3% of daily
50

Tahini, sesami seed butter 0.05 mg

serving (30 g) · Condiments 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.

Related nutrients

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

Plant sources

Also high in it

Foods highest in vitamin B2

Learn about vitamin B2

What does vitamin B2 do for the body?

How much vitamin B2 do I need?

What are the health benefits of vitamin B2?

What are the health risks associated with vitamin B2?

Can vitamin B2 be harmful?

What if your vitamin B2 is low?

How do vegans get their vitamin B2 intake?

How much vitamin B2 do you need?

Start learning with Nutriely.