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, pistachio, pine nut, chestnut, chia seeds, flaxseeds, lotus seeds, walnut and pecan. Other riboflavin rich nuts are hazelnut, pili nut, pumpkin seeds and brazil nut.
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 14 nuts highest in riboflavin .
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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
1 cup of hemp seed
contains
0.46mg of
riboflavin, or about
41% of daily values for women and
35% for men.
| Riboflavin (Vit B2) | |
|---|---|
|
0.46mg in 1 cup (160g) |
0.1mg in
200 Calories (36g) |
|
41%
35%
|
9%
8%
|
Complete nutrition for Hemp Seeds
Pistachio
In 1 cup, pistachio
has
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)
1 cup of pine nut
contains
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
Chestnut
In 1 cup, chestnut
has
0.25mg of
riboflavin, or about
23% of daily values for women and
19% for men.
| Riboflavin (Vit B2) | |
|---|---|
|
0.25mg in 1 cup (143g) |
0.14mg in
200 Calories (82g) |
|
23%
19%
|
13%
11%
|
Complete nutrition for Chestnut
Chia Seeds (dried)
1 ounce of chia seed
contains
0.05mg of
riboflavin, or about
4% for adults.
| Riboflavin (Vit B2) | |
|---|---|
|
0.05mg in 1 ounce (28.35g) |
0.07mg in
200 Calories (41g) |
|
4%
4%
|
6%
5%
|
Complete nutrition for Chia Seeds
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
Lotus Seeds (dried)
1 cup of lotus seed
contains
0.05mg of
riboflavin, or about
4% for adults.
| Riboflavin (Vit B2) | |
|---|---|
|
0.05mg in 1 cup (32g) |
0.09mg in
200 Calories (60g) |
|
4%
4%
|
8%
7%
|
Complete nutrition for Lotus Seeds
Walnut
In 1 cup, walnut
has
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
1 cup of pecan
contains
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
In 1 cup, hazelnut
has
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
Pili Nut (dried)
1 cup of pili nut
contains
0.11mg of
riboflavin, or about
10% of daily values for women and
9% for men.
| Riboflavin (Vit B2) | |
|---|---|
|
0.11mg in 1 cup (120g) |
0.03mg in
200 Calories (28g) |
|
10%
9%
|
2%
2%
|
Complete nutrition for Pili Nut
Pumpkin Seeds
In 1 cup, pumpkin seed
has
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
Brazil Nut (dried)
1 cup of brazil nut
contains
0.05mg of
riboflavin, or about
4% for adults.
| Riboflavin (Vit B2) | |
|---|---|
|
0.05mg in 1 cup (133g) |
0.01mg in
200 Calories (30g) |
|
4%
4%
|
1%
1%
|
Complete nutrition for Brazil Nut