Top Nuts High in Riboflavin (Vit B2)

About Nuts and Riboflavin (Vit B2)

Most nuts are fairly low in riboflavin, but some contain more than others.

Some of the highest riboflavin nuts include almonds, hemp seeds, sesame seeds, pistachio, pine nut, chia seeds, flaxseeds, walnut, pecan and hazelnut. Other riboflavin rich nuts are cashews, pumpkin seeds and coconut.

We calculated the top nuts for riboflavin by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 13 nuts highest in riboflavin .

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

Adult Female DV Adult Male DV

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

Hemp Seeds

image of hemp seeds

1 tbsp of hemp seed contains 0.03mg of riboflavin, or about 3% of daily values for women and 2% for men.
Riboflavin (Vit B2)
0.03mg in
1 tbsp (10g)
0.1mg in
200 Calories (36g)
3%
2%
9%
8%
Complete nutrition for Hemp Seeds

Sesame Seeds

image of sesame seeds

In 1 tbsp, sesame seed has 0.02mg of riboflavin, or about 2% for adults.
Riboflavin (Vit B2)
0.02mg in
1 tbsp (9.45g)
0.09mg in
200 Calories (35g)
2%
2%
8%
7%
Complete nutrition for Sesame Seeds

Pistachio

image of pistachio

1 cup of pistachio 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 (123g)
0.08mg in
200 Calories (35g)
26%
22%
7%
6%
Complete nutrition for Pistachio

Pine Nut (dried)

image of pine nut

In 1 cup, pine nut has 0.31mg of riboflavin, or about 28% of daily values for women and 24% for men.
Riboflavin (Vit B2)
0.31mg in
1 cup (135g)
0.07mg in
200 Calories (30g)
28%
24%
6%
5%
Complete nutrition for Pine Nut

Chia Seeds (dried)

image of chia seeds

1 oz of chia seed contains 0.05mg of riboflavin, or about 4% for adults.
Riboflavin (Vit B2)
0.05mg in
1 oz (28.35g)
0.07mg in
200 Calories (41g)
4%
4%
6%
5%
Complete nutrition for Chia Seeds

Flaxseeds

image of flaxseeds

In 1 cup, flaxseed has 0.27mg of riboflavin, or about 25% of daily values for women and 21% for men.
Riboflavin (Vit B2)
0.27mg in
1 cup (168g)
0.06mg in
200 Calories (37g)
25%
21%
5%
5%
Complete nutrition for Flaxseeds

Walnut

image of walnut

1 cup of walnut contains 0.18mg of riboflavin, or about 16% of daily values for women and 14% for men.
Riboflavin (Vit B2)
0.18mg in
1 cup (117g)
0.05mg in
200 Calories (31g)
16%
14%
4%
4%
Complete nutrition for Walnut

Pecan

image of pecan

In 1 cup, pecan has 0.14mg of riboflavin, or about 13% of daily values for women and 11% for men.
Riboflavin (Vit B2)
0.14mg in
1 cup (109g)
0.04mg in
200 Calories (29g)
13%
11%
3%
3%
Complete nutrition for Pecan

Hazelnut

image of hazelnut

1 cup of hazelnut contains 0.28mg of riboflavin, or about 25% of daily values for women and 21% for men.
Riboflavin (Vit B2)
0.28mg in
1 cup (226.8g)
0.04mg in
200 Calories (31g)
25%
21%
3%
3%
Complete nutrition for Hazelnut

Cashews

image of cashews

In 1 oz, cashew has 0.02mg of riboflavin, or about 1% for adults.
Riboflavin (Vit B2)
0.02mg in
1 oz (28.35g)
0.02mg in
200 Calories (36g)
1%
1%
2%
2%
Complete nutrition for Cashews

Pumpkin Seeds

image of pumpkin seeds

1 cup of pumpkin seed contains 0.03mg of riboflavin, or about 3% for adults.
Riboflavin (Vit B2)
0.03mg in
1 cup (64g)
0.02mg in
200 Calories (45g)
3%
3%
2%
2%
Complete nutrition for Pumpkin Seeds

Coconut

image of coconut

In 1 cup, coconut has 0.02mg of riboflavin, or about 1% for adults.
Riboflavin (Vit B2)
0.02mg in
1 cup (80g)
0.01mg in
200 Calories (56g)
1%
1%
1%
1%
Complete nutrition for Coconut


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