40 Foods That Are High in Vitamin B2 (Riboflavin)

In our everyday pursuit of a balanced diet and better health, vitamins tend to play a vital role.

Among the numerous vitamins essential to human health, Vitamin B2, also known as Riboflavin, holds a special place.

This powerhouse nutrient is instrumental in energy production, cellular function and growth, and metabolism of fats, drugs, and steroids.

But the challenge often lies in knowing which foods offer a rich supply of this invaluable vitamin.

To remove the guesswork from your dietary selections, this article explores 40 foods that are high in Vitamin B2 (Riboflavin).

We will reveal a diverse array of foods that are easy to incorporate into daily meals, ensuring you receive ample Riboflavin for your nutritional needs.

The Importance of Riboflavin in our Diet

Welcome, dear reader!

As we embark on this journey exploring the realm of nutrition, we shine our spotlight on the star of today: Riboflavin, or as it’s also known, Vitamin B2.

Through the following text, we will be unveiling why this particular vitamin holds such significant space on your plate.

Consider this your golden ticket to understanding the role and importance of Riboflavin in our diet.

riboflavin food sources
riboflavin food sources

Understanding Riboflavin: Why You Need it

So, what’s the big deal about Riboflavin anyway?

Riboflavin, or as it’s more commonly known, Vitamin B2, is an absolute powerhouse when it comes to keeping our bodies working smoothly.

This behind-the-scenes star has a huge hand in energy production.

It helps our bodies break down proteins, fats, and carbohydrates.

The result? We get to use that energy in our day-to-day lives.

But that’s not all Riboflavin is good for.

It’s also essential for maintaining good vision and promoting healthy skin.

Plus, it strengthens our immune and digestive systems.

As if that wasn’t enough, it even plays a key role in growth and red blood cell production.

As quoted by the National Institutes of Health“*Vitamin B2, together with other B vitamins, also plays an important role in certain enzyme processes in the body that contribute to energy production.*”

It’s clear to say – our bodies certainly won’t be running very efficiently without this powerful Vitamin B2.

But here comes the tricky part.

Our bodies can’t produce Riboflavin.

We have to get it from our diet.

That’s where our list of 40 foods high in Vitamin B2 can make all the difference.

Related: 10 Most Important Health Benefits of Riboflavin (Vitamin B2)

Exploring the Role of Vitamin B2 in Cellular Function

Understanding Vitamin B2 or Riboflavin’s role in your cells is like appreciating a backstage pass at a concert.

This vitamin works behind the scenes in your cells, playing a crucial part in your health.

Unlike the lead singer or flashy guitarist, it might not get the attention, but it’s key to the show’s success.

In cells, Riboflavin is vital for energy production.

It stimulates enzymes that help break down proteins, fats, and carbohydrates for the energy we need to function.

Also, Riboflavin plays an important role in maintaining the body’s red blood cells.

This process is crucial for carrying oxygen to our tissues.

Just imagine, that without enough oxygen, our cells can’t perform at their best.

So, let’s make some noise for Vitamin B2, the unsung hero in our cellular function!

“Rise and shine with the power of riboflavin.”

Riboflavin: It’s Part in Glowing Skin

When it comes to beauty, many people often overlook the role of nutrition.

It’s easy to forget that the health of your skin is deeply tied to the foods you eat.

Among its many essential roles, Riboflavin or Vitamin B2 plays a significant part in ensuring your skin’s glow from the inside out.

Riboflavin acts as a building block for enzymes that affect the growth of skin tissues.

This vital nutrient helps to maintain collagen levels, one of the proteins necessary for glowing, youthful skin.

Additionally, Vitamin B2 has powerful antioxidant properties, protecting your skin cells from free radicals and damage caused by the sun and pollution.

So, by satisfying your daily riboflavin needs, you’re not just fueling your body—you’re also lending a hand to keep your skin at its radiant best!

(Discover more about the health of your skin by exploring the 10 proven advantages and applications of lavender oil for skin.)

Introducing the 40 Foods High in Vitamin B2 (Riboflavin)

Get ready as we embark on a gastronomical journey filled with health benefits.

We’ll unveil 40 nutrient powerhouses brimming with wonders of Vitamin B2!

From daily staples to special treats, you’ll soon see how easy it can be to nourish your body with this essential micro-nutrient, simply by making smart food choices.

Strap in, it’s time to make your shopping list a little more exciting!

1. Eggs

Considered a prime source of vitamins, eggs, which are versatile in dishes, contain approximately 0.5mg of Vitamin B2 in each 100gm serving.

2. Ground Pork

Providing protein, minerals, and vitamins, ground pork contains about 0.2mg of riboflavin per 100gm.

3. Salmon

Salmon, a flexible protein source, contains 0.5mg of vitamin B2 per 100gm.

4. Bluefin Tuna

This marine fish provides approximately 0.3mg of riboflavin per 100gm serving, along with Omega 3 and Omega 6 fatty acids.

5. Soybeans

For vegetarians seeking vitamin B2 sources, soybeans, which can also be consumed as milk, are a fantastic option. A 100gm serving of soybean has nearly 0.87mg of vitamin B2.

6. Squid

Abundant in riboflavin and other nutrients, squids offer around 0.412mg of vitamin B2 per 100gm serving.

7. Wheat Germ

A by-product of milling, wheat germ can be ingested as a cereal or salad ingredient. It contains 0.8mg of vitamin B2 per 100gm serving.

8. Liver

Lamb livers, in particular, are recommended as excellent vitamin B2 sources, providing around 3.63mg per 100gm serving.

9. Tempeh

Tempeh, a fermented soy variant from Indonesia, provides around 0.358mg of vitamin B2 per 100gm serving.

10. Fish Eggs

Fish eggs provide approximately 0.7mg of vitamin B2 per 100gm serving, along with Omega-3 protein and vitamins.

11. Atlantic Mackerel

It contains 0.412mg of riboflavin per 100gm serving.

12. Greek Yogurt

Rich in protein, phosphorous, calcium, and vitamin B2, it has about 0.233mg of vitamin B2 per 100gm serving.

13. Beef Kidney

Each 100gm serving contains about 2.8mg of riboflavin.

14. Button Mushroom

Contains 0.5mg of vitamin B2 per 100gm serving.

15. Mussels

Provides approximately 0.4mg of vitamin B2 per 100gm serving.

16. Feta Cheese

Provides nearly 0.8mg of vitamin B2 per 100gm serving.

17. Dried Shiitake Mushrooms

A rich source of riboflavin, providing approximately 1.27mg per serving.

18. Almonds

Offers nearly 1.1mg of vitamin B2 per 100gm serving.

19. Beef Skirt Steak

The lean part of the steak has nearly 0.9mg of riboflavin per 100gm serving.

20. Anchovies

Small fish packed with Omega-3, minerals, and protein, contains approximately 0.3mg of vitamin B2 per 100gm serving.

Vitamin B2 Rich Fruits

Explore the colorful world of fruits rich in riboflavin (Vitamin B2). Discover nature’s vibrant sources of health and vitality.

21. Avocado

Each 100gm of avocado offers 0.1mg of riboflavin.

22. Dried Apple

Has about 0.2mg of vitamin B2 per 100gm serving.

23. Banana

Contains approximately 0.1mg of vitamin B2 per 100gm serving.

Check out this trending video: Revealing the Secrets to a Healthier Body through the Incredible Effects of Eating Bananas Daily! ⬇️🍌

24. Dates

Adds 0.1mg of vitamin B2 per 100gm serving.

25. Passion Fruit

Contains almost 0.1mg of vitamin B2 per 100gm serving.

26. Muscadine Grapes

Contains nearly 1.5mg of vitamin B2 per 100gm serving.

27. Durian

Contains about 0.2mg of vitamin B2 per 100gm serving.

28. Tamarind

Provides 0.2mg of vitamin B2 per 100gm serving.

29. Mamey Sapote

Contains about 0.1mg of vitamin B2 per 100gm serving.

30. Dried Longans

Offers about 0.5mg of vitamin B2 per 100gm serving.

Together with acknowledging the fruits with the highest amount of vitamin B2, verifying riboflavin-rich vegetables is also essential.

Vitamin B2 Rich Vegetables

Here are some vegetables known for their vitamin B2 content.

31. Spinach

Provides about 0.2mg of riboflavin per 100gm serving.

32. Kidney Beans

Offers 0.3mg of vitamin B2 per 100gm serving.

33. Tomato (Sun-dried)

Contains almost 0.5mg of vitamin B2 per 100gm serving.

34. Asparagus

Provides around 0.1mg of riboflavin per 100gm serving.

35. Dried Spirulina Seaweed

Provides approximately 3.7mg of vitamin B2 per 100gm serving.

36. Artichokes

Contains about 0.1mg of riboflavin per 100gm serving.

37. Sweet Potatoes

Offers 0.1mg of riboflavin per 100gm serving.

38. Kelp

Contains about 0.2mg of riboflavin per 100gm serving.

39. Chinese Broccoli

Also provides 0.2mg of vitamin B2 per 100gm serving.

40. Peas

Contains 0.1mg of vitamin B2 per 100gm serving.

Remember, the key is variety! Mix it up and give your meal plan the versatility it deserves. Not only will you avoid diet boredom, but you’ll also ensure a well-rounded nutrient load in your daily diet!

Also-READ: 15 Best Foods That Are High in Vitamin B1 (Thiamin)

Incorporating Riboflavin-rich Foods into Your Diet

Now that you’re familiar with these potent and palatable sources of Vitamin B2, it’s time to weave them into your day-to-day meals.

The beauty of Riboflavin-rich foods is that they’re as diverse as they are delicious, opening up a world of culinary possibilities.

Whether it’s kick-starting your day with vitamin-packed breakfasts, crafting mouthwatering lunches, or ending your day with a nourishing dinner, these power-packed options have got all meals covered.

So let’s jump headlong into making our diets Riboflavin-aficionado-approved and whipping up scrumptious meals that incorporate these vitamin-packed victuals!

Diving into Riboflavin-rich Breakfast Ideas

Oh mornings! A time to fuel your body as you leap into the day. Why not pump up your breakfast plate with a hefty dose of Riboflavin?

Start with eggs. A great source of Vitamin B2, they’re versatile enough to go into any style you adore. You can scramble them or make an omelet.

For a real Riboflavin boost, don’t skip the yolk – it’s where most of the Riboflavin is.

Pair your eggs with a slice of whole-grain toast.

Bread made from whole grains doesn’t just provide fiber; it’s also a handy supply of Vitamin B2!

When it comes to beverages, milk is a Riboflavin-rich choice you can’t miss.

Add it to your morning coffee, or whip up a smoothie with fruits like avocados and bananas, another pair of high-Riboflavin contenders.

And for a sort of grand finale, crown your breakfast with a helping of almonds.

Not only do they carry a pretty decent amount of Riboflavin, but they’re also a fantastic way to add crunch to your meals.

Breakfast, infused with Riboflavin, is a delicious strategy to kick-start your day.

You’ll walk out of your home each morning knowing you’ve done a good thing for your body. Not a bad deal, right?

Hopping onto Riboflavin infused meals for Lunch

Lunch is not merely a mid-day meal to fight hunger.

It’s a chance. A chance for you to stock up on vitamin B2.

Incorporating Riboflavin-rich foods into your lunchtime routine can be as easy as choosing the right ingredients.

Ponder over a salad crammed with spinach and broccoli, both leafy green powerhouses of the Riboflavin world. Or, be bold!

Embark on a culinary adventure with a Riboflavin-filled lentil curry.

Your midday meal suddenly becomes a powerful tool in your nutritional arsenal.

Pssst! Your sandwiches could do with a little Riboflavin magic too.

How about layering a wholesome slice of whole-grain bread with succulent turkey slices?

Such smart choices ensure you’re tucking into a lunch that’s not only satisfying your rumbling stomach but also nourishing your body.

Sounds good, doesn’t it?

So, step right up onto this Riboflavin-infused lunch train.

Let’s let vitamin B2 give your lunches—and your health—a positive spin!

Remember, happy eating means healthy eating.

Tucking into flavourful riboflavin-rich recipes for dinner

Making dinner time delectable and nutrient-rich is an impressive trick.

But with this variety of Riboflavin-rich foods, it’s a hand you can easily play.

Imagine a succulent dish of grilled salmon topped with a spritz of lemon and a dash of spices.

With salmon being amongst the top 40 Foods High in Vitamin B2 (Riboflavin), it’s a dinner special that not only pleases your taste buds but also takes care of the nutrition scoreboard.

Or consider a hearty lamb steak, rustically seared to perfection, paired with a sauté of green spinach and broccoli. All three of these ingredients are high on the Riboflavin list.

They make for a powerhouse of a meal, taking your ‘healthful+delicious’ let’s-have-it-again dinner plan to a whole new level.

For those with a vegetarian palette, don’t fret.

How about a quinoa and mushroom stir-fry for your dinner main?

Both quinoa and mushrooms are loaded with Riboflavin.

So, you’re not skipping a beat on the nutrition front even whilst enjoying your plant-based favorites.

Indeed, tucking into flavourful Riboflavin-rich recipes for dinner becomes a delightful, doable mission with this plethora of options. Enjoy your meal…!

What Is the Daily Recommended Intake for Vitamin B2 (Riboflavin)?

The National Institutes of Health provides a general guideline for the daily recommended intake of Vitamin B2 or Riboflavin, which varies depending on one’s age, gender, and stage of life.

Recommended Dietary Allowances (RDAs) for Riboflavin
Recommended Dietary Allowances (RDAs) for Riboflavin. National Institutes of Health

Please note that these are estimated average requirements. If you’re thinking about taking vitamin B2 supplements, please consult with a healthcare provider. Too much of any supplement can have adverse effects.

A Few Cautionary Tales: Possible Vitamin B2 Overconsumption Effects

While we often hear about the importance of incorporating more vitamins into our diet, the phrase too much of a good thing holds true in this case.

Specifically, when it comes to Riboflavin or Vitamin B2, overdoing it could lead to a set of unwanted side effects.

Moderation is the name of the game.

Sometimes, over-consumption of Vitamin B2 can result in an imbalance with other types of B vitamins.

This might result in symptoms like itching, numbness, or the sensation of burning.

In worse scenarios, excessive Riboflavin might cause your urine to become brightly colored, which could be indicative of your body attempting to flush out the surplus.

It’s crucial to avoid these side effects by monitoring the intake.

Most often, these signs diminish once you shift back to a balanced consumption pattern.

As always, it’s best to consult with a healthcare professional or nutritionist to steer clear of any potential nutrition-related missteps.

Remember, embarking on the journey of a Riboflavin-rich diet isn’t just about stuffing yourself with foods high in B2.

It’s about achieving an optimized balance— ensuring a fit body and a robust immune system without having to compromise on any other aspects of your health.


Opportunities to optimize your consumption of Vitamin B2 (aka Riboflavin) lie around almost every corner of your kitchen—once you know where to look.

This guide to the top 40 Foods that are High in Vitamin B2 (Riboflavin) was about more than tantalizing your taste buds.

It’s about turning to the kaleidoscopic carnival of nature for real health boosts.

Explore and knit these insights into your meal plan, and rest assured knowing that you are topping up on vital nutrients with every single divine bite you take!

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“Vitamin B2, a ray of wellness, lights up your journey towards a healthier, more vibrant life.”

Frequently Asked Questions (FAQ)

Q1: What is Vitamin B2 (Riboflavin)?

A1: Vitamin B2, also known as Riboflavin, is a water-soluble vitamin needed for growth and overall health. It helps the body break down carbohydrates, proteins, and fats to produce energy, and it also allows oxygen to be used by the body.

Q2: What are the benefits of Vitamin B2 for our body?

A2: Vitamin B2 plays a key role in energy production and also supports cellular function and growth. It also contributes to skin health, eye health, nervous system function, and the digestion of nutrients in the body.

Q3: Is it safe to take vitamin B2 everyday? 

Yes, it is generally safe to take vitamin B2 (riboflavin) every day. However, it’s advisable to follow the recommended dosage to avoid any potential side effects like urine discoloration or digestive upset.

Q4: What are the symptoms of Vitamin B2 deficiency?

A4: The symptoms of Riboflavin deficiency are often subtle but may include sore throat, redness and swelling of the mouth and throat, cracks or sores on the outside of the lips (cheilosis), inflammation and redness of the tongue (glossitis), and dry and scaling skin.

Q5: How much Vitamin B2 should I take daily?

A5: The recommended daily allowance (RDA) varies with age, gender, and reproductive stage. Generally, adult men require 1.3 mg/day and adult women require 1.1 mg/day. Pregnant or nursing women may require more.

Q6: Can taking too much Vitamin B2 be harmful?

A6: Vitamin B2 is generally considered safe with no common side effects. Even at high doses, it usually only causes diarrhea and an increase in urine, because excess Riboflavin is excreted from the body via urine.

Q7: Can Vitamin B2 interact with other medications?

A7: Yes, certain medications might interact with Vitamin B2 including some antidepressants, antipsychotics, and others. Therefore, it is advised to consult healthcare providers before starting any supplements.

Q8: Is it necessary to take a Vitamin B2 supplement?

A8: Many people get enough Vitamin B2 from a balanced and varied diet. However, certain people such as elderly individuals or those with certain diseases may have higher Riboflavin requirements and therefore might need a supplement.

Q9: Who is more prone to Vitamin B2 deficiency?

A9: People with poor diet, alcohol dependency, liver disorder, or absorption issues are more prone to Vitamin B2 deficiency. Also, athletes may require extra riboflavin to maintain high energy levels.

Q10: How is Vitamin B2 deficiency diagnosed and treated?

A10: Diagnosis is usually based on symptoms and dietary history. Blood tests can also be performed to confirm the diagnosis. Treatment involves increased dietary intake of the vitamin or supplements.

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Scientific References:

  1. [Riboflavin] (https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/)
  2. [B Vitamins: Functions and Uses in Medicine] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9662251/)
  3. [Benefits and sources of vitamin B2] (https://www.medicalnewstoday.com/articles/219561#Role)