Top Food High in Riboflavin (Vit B2)

About Food and Riboflavin (Vit B2)

There are quite a number of foods rich in riboflavin, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest riboflavin food include nutritional yeast, spirulina, maple syrup, paprika, almonds, feta cheese, goat cheese, egg yolk, boiled egg and wheat flour. Other riboflavin rich food are wheat germ, fried egg, crimini mushroom, peanut flour, egg white, cheddar cheese, baguette, clams, white mushroom and blue cheese.

We calculated the top foods for riboflavin by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 foods highest in riboflavin .

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Nutritional Yeast

image of nutritional yeast

In 1 tablespoon, nutritional yeast has 0.48mg of riboflavin, or about 44% of daily values for women and 37% for men.
Riboflavin (Vit B2)
0.48mg in
1 tablespoon (12g)
2.5mg in
200 Calories (62g)
44%
37%
220%
190%
Complete nutrition for Nutritional Yeast

Spirulina (dried)

image of spirulina

1 teaspoon of spirulina contains 0.09mg of riboflavin, or about 8% of daily values for women and 7% for men.
Riboflavin (Vit B2)
0.09mg in
1 teaspoon (2.33g)
2.5mg in
200 Calories (69g)
8%
7%
230%
190%
Complete nutrition for Spirulina

Maple Syrup

image of maple syrup

In 1 serving, maple syrup has 1.1mg of riboflavin, or about 96% of daily values for women and 81% for men.
Riboflavin (Vit B2)
1.1mg in
1 serving (83g)
0.98mg in
200 Calories (77g)
96%
81%
89%
75%
Complete nutrition for Maple Syrup

Paprika

image of paprika

1 teaspoon of paprika contains 0.03mg of riboflavin, or about 3% of daily values for women and 2% for men.
Riboflavin (Vit B2)
0.03mg in
1 teaspoon (2.3g)
0.87mg in
200 Calories (71g)
3%
2%
79%
67%
Complete nutrition for Paprika

Almonds

image of almonds

In 1 cup, almond has 1.6mg of riboflavin, or about 150% of daily values for women and 130% for men.
Riboflavin (Vit B2)
1.6mg in
1 cup (143g)
0.39mg in
200 Calories (35g)
150%
130%
36%
30%
Complete nutrition for Almonds

Feta Cheese

image of feta cheese

1 cup of feta cheese contains 1.3mg of riboflavin, or about 120% of daily values for women and 97% for men.
Riboflavin (Vit B2)
1.3mg in
1 cup (150g)
0.64mg in
200 Calories (75g)
120%
97%
58%
49%
Complete nutrition for Feta Cheese

Goat Cheese

image of goat cheese

In 1 ounce, goat cheese has 0.19mg of riboflavin, or about 17% of daily values for women and 15% for men.
Riboflavin (Vit B2)
0.19mg in
1 ounce (28.35g)
0.37mg in
200 Calories (55g)
17%
15%
34%
29%
Complete nutrition for Goat Cheese

Egg Yolk (raw)

image of egg yolk

1 large egg yolk contains 0.09mg of riboflavin, or about 8% of daily values for women and 7% for men.
Riboflavin (Vit B2)
0.09mg in
1 large (17g)
0.33mg in
200 Calories (62g)
8%
7%
30%
25%
Complete nutrition for Egg Yolk

Boiled Egg (cooked)

image of boiled egg

In 1 cup, boiled egg has 0.7mg of riboflavin, or about 63% of daily values for women and 54% for men.
Riboflavin (Vit B2)
0.7mg in
1 cup (136g)
0.66mg in
200 Calories (129g)
63%
54%
60%
51%
Complete nutrition for Boiled Egg

Wheat Flour

image of wheat flour

1 cup of wheat flour contains 0.7mg of riboflavin, or about 64% of daily values for women and 54% for men.
Riboflavin (Vit B2)
0.7mg in
1 cup (137g)
0.28mg in
200 Calories (55g)
64%
54%
26%
22%
Complete nutrition for Wheat Flour

Wheat Germ

image of wheat germ

In 1 cup, wheat germ has 0.57mg of riboflavin, or about 52% of daily values for women and 44% for men.
Riboflavin (Vit B2)
0.57mg in
1 cup (115g)
0.28mg in
200 Calories (56g)
52%
44%
25%
21%
Complete nutrition for Wheat Germ

Fried Egg (cooked)

image of fried egg

1 large fried egg contains 0.23mg of riboflavin, or about 21% of daily values for women and 18% for men.
Riboflavin (Vit B2)
0.23mg in
1 large (46g)
0.51mg in
200 Calories (102g)
21%
18%
46%
39%
Complete nutrition for Fried Egg

Crimini Mushroom (raw)

image of crimini mushroom

In 1 cup, crimini mushroom has 0.43mg of riboflavin, or about 39% of daily values for women and 33% for men.
Riboflavin (Vit B2)
0.43mg in
1 cup (87g)
4.5mg in
200 Calories (909g)
39%
33%
400%
340%
Complete nutrition for Crimini Mushroom

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 0.29mg of riboflavin, or about 26% of daily values for women and 22% for men.
Riboflavin (Vit B2)
0.29mg in
1 cup (60g)
0.29mg in
200 Calories (61g)
26%
22%
27%
23%
Complete nutrition for Peanut Flour

Egg White (raw)

image of egg white

1 large egg white has 0.14mg of riboflavin, or about 13% of daily values for women and 11% for men.
Riboflavin (Vit B2)
0.14mg in
1 large (33g)
1.7mg in
200 Calories (385g)
13%
11%
150%
130%
Complete nutrition for Egg White

Cheddar Cheese

image of cheddar cheese

1 cup of cheddar cheese contains 0.56mg of riboflavin, or about 51% of daily values for women and 43% for men.
Riboflavin (Vit B2)
0.56mg in
1 cup (132g)
0.21mg in
200 Calories (50g)
51%
43%
19%
16%
Complete nutrition for Cheddar Cheese

Baguette

image of baguette

In 1 ounce, baguette has 0.12mg of riboflavin, or about 11% of daily values for women and 9% for men.
Riboflavin (Vit B2)
0.12mg in
1 ounce (28.35g)
0.31mg in
200 Calories (74g)
11%
9%
29%
24%
Complete nutrition for Baguette

Clams (cooked)

image of clams

1 ounce of clam contains 0.12mg of riboflavin, or about 11% of daily values for women and 9% for men.
Riboflavin (Vit B2)
0.12mg in
1 ounce (28.333333333333g)
0.58mg in
200 Calories (135g)
11%
9%
52%
44%
Complete nutrition for Clams

White Mushroom (raw)

image of white mushroom

In 1 cup, white mushroom has 0.28mg of riboflavin, or about 26% of daily values for women and 22% for men.
Riboflavin (Vit B2)
0.28mg in
1 cup (70g)
3.7mg in
200 Calories (909g)
26%
22%
330%
280%
Complete nutrition for White Mushroom

Blue Cheese

image of blue cheese

1 cup of blue cheese contains 0.52mg of riboflavin, or about 47% of daily values for women and 40% for men.
Riboflavin (Vit B2)
0.52mg in
1 cup (135g)
0.22mg in
200 Calories (57g)
47%
40%
20%
17%
Complete nutrition for Blue Cheese


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