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Vitamin B2 - Riboflavin

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Food NameRiboflavin
Butter, salted0.034
Butter, whipped, with salt0.034
Butter oil, anhydrous0.005
Cheese, blue0.382
Cheese, brick0.351
Cheese, brie0.520
Cheese, camembert0.488
Cheese, caraway0.450
Cheese, cheddar0.375
Cheese, cheshire0.293
Cheese, colby0.375
Cheese, cottage, creamed, large or small curd0.163
Cheese, cottage, creamed, with fruit0.142
Cheese, cottage, nonfat, uncreamed, dry, large or small curd0.226
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Usage Note

  • Vitamin B2 or riboflavin value is in mg and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by riboflavin content.

The B Vitamins

information from the National Institutes of Health

The B vitamins are

  • B1 (thiamine, also thiamin)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6
  • B7 (biotin)
  • B12
  • Folic acid

These vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells. You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins.

Not getting enough of certain B vitamins can cause diseases. A lack of B12 or B6 can cause anemia.

Our Online Databases for B Vitamins

Vitamin B2 or Riboflavin

Riboflavin is a B vitamin. It can be found in certain foods such as milk, meat, eggs, nuts, enriched flour, and green vegetables. Riboflavin is frequently used in combination with other B vitamins in vitamin B complex products. Vitamin B complex generally includes vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin/niacinamide), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B12 (cyanocobalamin), and folic acid. However, some products do not contain all of these ingredients and some may include others, such as biotin, para-aminobenzoic acid (PABA), choline bitartrate, and inositol.

Riboflavin is used for preventing low levels of riboflavin (riboflavin deficiency), cervical cancer, and migraine headaches. It is also used for treating riboflavin deficiency, acne, muscle cramps, burning feet syndrome, carpal tunnel syndrome, and blood disorders such as congenital methemoglobinemia and red blood cell aplasia. Some people use riboflavin for eye conditions including eye fatigue, cataracts, and glaucoma.

Other uses include increasing energy levels; boosting immune system function; maintaining healthy hair, skin, mucous membranes, and nails; slowing aging; boosting athletic performance; promoting healthy reproductive function; canker sores; memory loss, including Alzheimer's disease; ulcers; burns; alcoholism; liver disease; sickle cell anemia; and treating lactic acidosis brought on by treatment with a class of AIDS medications called NRTI drugs.

What is Riboflavin Effective for?

Based on scientific evidence, Natural Medicines Comprehensive Database rates the effectiveness of riboflavin as follows:

  • Effective for...
    • Preventing and treating riboflavin deficiency and conditions related to riboflavin deficiency.
  • Possibly effective for...
    • Preventing migraine headaches. Taking high-dose riboflavin (400 mg/day) seems to significantly reduce the number of migraine headache attacks. However, taking riboflavin does not appear to reduce the amount of pain or the amount of time a migraine headache lasts.
    • Preventing cataracts, an eye disorder.

Foods Rich in Riboflavin / Vitamin B2

Excluding the fortified breakfast cereals, the following foods are high in riboflavin content.



Foods Rich in Riboflavin / Vitamin B2 (excluding fortified breakfast cereals) Riboflavin (mg)

Yeast extract spread 17.5

Orange-flavor drink, breakfast type, low calorie, powder 6.8

Fruit-flavored drink, dry powder, low calorie, with high vitamin C 6.8

Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie 6.8

Lamb, variety meats and by-products, liver, cooked, pan-fried 4.6

Malted drink mix, chocolate, with added nutrients, powder 4.1

Moose, liver, braised (Alaska Native) 4.1

Lamb, variety meats and by-products, liver, cooked, braised 4.0

Leavening agents, yeast, baker's, active dry 4.0

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar 3.8

Seaweed, spirulina, dried 3.7

Lamb, variety meats and by-products, liver, raw 3.6

Malted drink mix, natural, with added nutrients, powder 3.6

Orange drink, breakfast type, with juice and pulp, frozen concentrate 3.6

Beef, variety meats and by-products, liver, cooked, pan-fried 3.4

Beef, variety meats and by-products, liver, cooked, braised 3.4

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors 3.3

Peppers, pasilla, dried 3.2

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Chewy Chocolate Peanut Bar 3.1

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR 3.1

Veal, variety meats and by-products, liver, cooked, pan-fried 3.1

Pork, fresh, variety meats and by-products, liver, raw 3.0

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 3.0

Beef, variety meats and by-products, kidneys, cooked, simmered 3.0

Veal, variety meats and by-products, liver, cooked, braised 2.9

Beef, variety meats and by-products, kidneys, raw 2.8

Turkey, liver, all classes, cooked, simmered 2.8

Beef, variety meats and by-products, liver, raw 2.8

Turkey, liver, all classes, raw 2.6


Foods Rich in Riboflavin / Vitamin B2 (excluding fortified breakfast cereals) Riboflavin (mg)

Egg, white, dried 2.5

Veal, variety meats and by-products, liver, raw 2.4

Spices, parsley, dried 2.4

Egg, white, dried, powder, glucose reduced 2.3

Chicken, liver, all classes, cooked, pan-fried 2.3

Parsley, freeze-dried 2.3

Peppers, ancho, dried 2.3

Lamb, variety meats and by-products, kidneys, raw 2.2

Liver cheese, pork 2.2

Whey, sweet, dried 2.2

OSCAR MAYER, Liver Cheese, pork fat wrapped 2.2

Pork, fresh, variety meats and by-products, liver, cooked, braised 2.2

Egg, white, dried, flakes, glucose reduced 2.2

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel 2.1

Nut Rush

Lamb, variety meats and by-products, kidneys, cooked, braised 2.1

Whey, acid, dried 2.1

Chicken, liver, all classes, cooked, simmered 2.0

Veal, variety meats and by-products, kidneys, cooked, braised 2.0

Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder 1.9

Formulated bar, POWER BAR, chocolate 1.9

Walrus, liver, raw (Alaska Native) 1.9

Veal, variety meats and by-products, kidneys, raw 1.9

Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut 1.9

Egg, yolk, dried 1.9

Chicken, liver, all classes, raw 1.8

Egg substitute, powder 1.8

Milk, dry, nonfat, instant, without added vitamin A and vitamin D 1.7

Milk, dry, nonfat, instant, with added vitamin A and vitamin D 1.7

Mollusks, cuttlefish, mixed species, cooked, moist heat 1.7

WORTHINGTON Chic-Ketts, frozen, unprepared 1.7


Foods Rich in Riboflavin / Vitamin B2 (excluding fortified breakfast cereals) Riboflavin (mg)

Pork, fresh, variety meats and by-products, heart, cooked, braised 1.7

Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors 1.7

Pork, fresh, variety meats and by-products, kidneys, raw 1.7

Milk, dry, nonfat, calcium reduced 1.6

OSCAR MAYER, Braunschweiger Liver Sausage (sliced) 1.6

Babyfood, baked product, finger snacks cereal 1.6

Pork, fresh, variety meats and by-products, kidneys, cooked, braised 1.6

Milk, buttermilk, dried 1.6

Milk, dry, nonfat, regular, with added vitamin A and vitamin D 1.6

Milk, dry, nonfat, regular, without added vitamin A and vitamin D 1.6

OSCAR MAYER, Braunschweiger Liver Sausage (saren tube) 1.6

Egg, whole, dried 1.5

Braunschweiger (a liver sausage), pork 1.5

Chicken, broilers or fryers, giblets, cooked, fried 1.5

Turkey, all classes, giblets, cooked, simmered, some giblet fat 1.5

Chives, freeze-dried 1.5

Spices, coriander leaf, dried 1.5

Cereals ready-to-eat, frosted oat cereal with marshmallows 1.5

Babyfood, rice and apples, dry 1.5

Snacks, crisped rice bar, almond 1.5

Cereals ready-to-eat, Marshmallow ALPHA-BITS 1.5

Spearmint, dried 1.4

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted 1.4

Energy drink, ROCKSTAR 1.4

Energy drink, ROCKSTAR, sugar free 1.4

Pate, chicken liver, canned 1.4

Cocoa mix, with aspartame, low calorie, powder, with added calcium phosphorus, without added 1.4

sodium or vitamin A

Cocoa mix, no sugar added, powder 1.4

LOMA LINDA Little Links, canned, unprepared 1.4

Cheese, gjetost 1.4


Foods Rich in Riboflavin / Vitamin B2 (excluding fortified breakfast cereals) Riboflavin (mg)

Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares 1.4

Coffee, instant, decaffeinated, powder 1.4

Spices, tarragon, dried 1.3

Spaghetti with meat sauce, frozen entree 1.3

Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds 1.3

Meal supplement drink, NESTLE, SUPLIGEN, canned, peanut flavor 1.3

Caribou, shoulder meat, dried (Alaska Native) 1.3

Egg Mix, USDA Commodity 1.3

Syrups, maple 1.3

Mushrooms, shiitake, dried 1.3

Caribou, rump meat, half dried (Alaska Native) 1.2


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