About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Riboflavin (B2). This is a research tool — nothing here constitutes medical advice.

About Riboflavin (B2)

Micronutrient

Riboflavin is central to two coenzymes (FAD and FMN) involved in energy metabolism, the conversion of B6 and folate into their active forms, and the recycling of the antioxidant glutathione. Good plant sources include almonds, edamame, mushrooms, nutritional yeast, and fortified plant milks. It is destroyed by light, so storing milk in opaque containers matters.

⚠️ Too little

Ariboflavinosis — cracked lips and corners of the mouth (angular cheilitis), sore red tongue, inflamed mucous membranes, and sensitivity to light. Deficiency also impairs the activation of B6 and folate. Vegans who avoid fortified foods may be at risk.

🚫 Too much

No toxicity from food sources is known. Urine turns bright yellow at higher intakes — harmless.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
1.4 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
11.9 mg
Yeast extract
= 850% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Riboflavin (B2)

875 foods with recorded data, ranked highest first. Showing 1–100 of 875. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Yeast extract 11.9 mg 200%
★ Yeast, dried 4 mg 200%
★ Yeast, bakers, compressed 1.7 mg 121%
4 Nuts, almonds, dry roasted, with salt added 1.57 mg 112%
5 Coriander leaves, dried 1.5 mg 107%
6 Seaweed, nori, dried, raw 1.34 mg 96%
7 Tarragon, dried, ground 1.34 mg 96%
8 Mushrooms, Chinese, dried, raw 1.32 mg 94%
9 Mushrooms, shiitake, dried, raw 1.27 mg 91%
10 Paprika 1.23 mg 88%
11 Almonds, toasted 1.2 mg 86%
12 Almonds (raw) 1.14 mg 81%
13 Coffeemate, whitener powder 1 mg 71%
14 Chilli powder 0.94 mg 67%
15 Pepper, cayenne, ground 0.92 mg 66%
16 Stuffing mix, dried 0.9 mg 64%
17 Curry powder, mixed flavours 0.78 mg 56%
18 Almonds, flaked and ground 0.75 mg 54%
19 Mixed curry spices 0.69 mg 49%
20 Cheese, goat's, hard 0.64 mg 46%
21 Wheatgerm 0.63 mg 45%
22 Eggs, chicken, yolk, raw 0.59 mg 42%
23 Dill, fresh 0.58 mg 41%
24 Cheese, Feta 0.58 mg 41%
25 Oregano, dried, ground 0.53 mg 38%
26 Betel nuts 0.52 mg 37%
27 Mushroom, crimini 0.517 mg 37%
28 Seeds, sunflower seed kernels, dry roasted, with salt added 0.507 mg 36%
29 Eggs, chicken, whole, raw 0.5 mg 36%
30 Cheese, Camembert 0.5 mg 36%
31 Mushrooms, Jew's ear, tender, dried, raw 0.48 mg 34%
32 Tempeh 0.48 mg 34%
33 Tempeh (Soy) 0.48 mg 34%
34 Seaweed, Irish moss, raw 0.47 mg 34%
35 Eggs, chicken, whole, boiled 0.47 mg 34%
36 Flour, wheat, all-purpose, enriched, unbleached 0.467 mg 33%
37 Mushroom, portabella 0.465 mg 33%
38 Taro leaves, raw 0.46 mg 33%
39 Mace, ground 0.45 mg 32%
40 Mushrooms, white button 0.444 mg 32%
41 Flour, wheat, all-purpose, enriched, bleached 0.443 mg 32%
42 Flour, bread, white, enriched, unbleached 0.436 mg 31%
43 Rosemary, dried 0.43 mg 31%
44 Cheese, Brie 0.43 mg 31%
45 Mushroom, pioppini 0.426 mg 30%
46 Bay leaf, dried 0.42 mg 30%
47 Almonds, weighed with shells 0.42 mg 30%
48 Egg white, raw 0.42 mg 30%
49 Coleslaw, not low calorie, retail 0.42 mg 30%
50 Coleslaw, with reduced calorie dressing, retail 0.42 mg 30%
51 Mushrooms, closed cup, raw 0.4 mg 29%
52 Thyme, dried, ground 0.4 mg 29%
53 Quinoa, raw 0.4 mg 29%
54 Quinoa (Grain) 0.4 mg 29%
55 Cheese, Edam 0.39 mg 28%
56 Taro leaves, steamed 0.38 mg 27%
57 Mustard seeds 0.38 mg 27%
58 Caraway seeds 0.38 mg 27%
59 Cheese, Cheddar 0.38 mg 27%
60 Cheese, Double Gloucester 0.38 mg 27%
61 Muesli, Swiss style, unfortified 0.37 mg 26%
62 Black gram, chilki urad dahl, split, dried, raw 0.37 mg 26%
63 Mushroom, lion's mane 0.363 mg 26%
64 Flour, soy, full-fat 0.363 mg 26%
65 Omelette, cheese, homemade 0.36 mg 26%
66 Cheese, Cheshire 0.36 mg 26%
67 Flour, corn, yellow, fine meal, enriched 0.354 mg 25%
68 Omelette, plain, homemade 0.35 mg 25%
69 Radish leaves, raw 0.35 mg 25%
70 Fennel seeds 0.35 mg 25%
71 Fenugreek seeds 0.35 mg 25%
72 Sage, dried, ground 0.34 mg 24%
73 Mixed herbs, dried 0.34 mg 24%
74 Flour, semolina, fine 0.34 mg 24%
75 Soy milk, sweetened, plain, refrigerated 0.331 mg 24%
76 Bran, wheat 0.33 mg 24%
77 Cheese, Brie, with outer rind removed 0.33 mg 24%
78 Garam masala 0.33 mg 24%
79 Mint, fresh 0.33 mg 24%
80 Cumin seeds 0.33 mg 24%
81 Basil, dried, ground 0.32 mg 23%
82 Marjoram, dried 0.32 mg 23%
83 Parsley, dried 0.32 mg 23%
84 Pumpkin seeds 0.32 mg 23%
85 Basil, fresh 0.31 mg 22%
86 Nut roast, homemade 0.31 mg 22%
87 Flan, cheese and mushroom, wholemeal, homemade 0.31 mg 22%
88 Peas, dried, raw 0.3 mg 21%
89 Patra leaves, raw 0.3 mg 21%
90 Coriander seeds 0.29 mg 21%
91 Durian, flesh only 0.29 mg 21%
92 Lasagne, vegetable, retail 0.29 mg 21%
93 Omelette, curried, homemade 0.28 mg 20%
94 Fenugreek leaves, raw 0.28 mg 20%
95 Dill, dried 0.28 mg 20%
96 Curry powder 0.28 mg 20%
97 Dill seeds 0.28 mg 20%
98 Flan, cheese and mushroom, homemade 0.28 mg 20%
99 Mushrooms, white, raw 0.27 mg 19%
100 Rice, wild, raw 0.27 mg 19%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.