Riboflavin (B2), food by food
Ranking · Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
An adult is advised to get about 1.3 mg a day if a man, 1.1 mg if a woman. ? The words below are read against 1.3 mg, the men’s amount. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives, read against the higher amount, 1.3 mg, which is the men’s: for the other sex a serving counts for more.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
What it does: NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for vitamins.
Most per serving: Beef liver, pan-fried (3.43 mg), then Chicken liver, simmered and Maple syrup.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 192 of the 198 preparations on this page (150 foods). The other 6 aren’t zero, just not listed: see “Not listed” below.
190 of them are ranked below, by what one serving gives; the other 2 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
A lot3.43mg3.43 mg / 100 g - 2
A lot1.99mg1.99 mg / 100 g - 3
A lot1.01mg1.27 mg / 100 g - 4
A lot0.61mg2.02 mg / 100 g - 5
A lot0.51mg0.51 mg / 100 g - 6
A lot0.49mg0.19 mg / 100 g - 7A lot0.48mg0.18 mg / 100 g
- 8
A lot0.43mg0.43 mg / 100 g - 9
A lot0.42mg0.42 mg / 100 g - 10
A lot0.41mg0.38 mg / 100 g - 11
A lot0.41mg0.41 mg / 100 g - 12
A lot0.38mg0.44 mg / 100 g - 13
A lot0.37mg0.37 mg / 100 g - 14
A lot0.36mg1.2 mg / 100 g - 15
A lot0.35mg0.18 mg / 100 g - 16A lot0.34mg0.4 mg / 100 g
- 17
A lot0.34mg1.14 mg / 100 g - 18
A lot0.32mg0.28 mg / 100 g - 19
A lot0.3mg0.36 mg / 100 g - 20
A lot0.29mg0.35 mg / 100 g - 21
A lot0.29mg0.23 mg / 100 g - 22
A lot0.28mg0.24 mg / 100 g - 23A lot0.26mg0.14 mg / 100 g
- 24
A lot0.26mg0.29 mg / 100 g - 25
Some0.25mg0.24 mg / 100 g - 26
Some0.25mg0.21 mg / 100 g - 27
Some0.23mg0.23 mg / 100 g - 28
Some0.21mg0.1 mg / 100 g - 29
Some0.2mg0.16 mg / 100 g - 30
Some0.2mg0.24 mg / 100 g - 31
Some0.2mg0.14 mg / 100 g - 32
Some0.19mg0.08 mg / 100 g - 33Some0.16mg0.19 mg / 100 g
- 34
Some0.16mg0.26 mg / 100 g - 35
Some0.15mg0.11 mg / 100 g - 36
Some0.15mg0.06 mg / 100 g - 37
Some0.14mg0.94 mg / 100 g - 38
Some0.14mg0.14 mg / 100 g - 39
Some0.13mg0.44 mg / 100 g - 40
Some0.13mg0.44 mg / 100 g - 41
Some0.13mg0.16 mg / 100 g - 42
Some0.13mg0.13 mg / 100 g - 43
A little0.12mg0.23 mg / 100 g - 44
A little0.12mg0.17 mg / 100 g - 45
A little0.12mg0.22 mg / 100 g - 46
A little0.12mg0.3 mg / 100 g - 47A little0.12mg0.14 mg / 100 g
- 48
A little0.12mg0.14 mg / 100 g - 49
A little0.12mg0.21 mg / 100 g - 50
A little0.12mg0.11 mg / 100 g - 51
A little0.11mg0.19 mg / 100 g - 52
A little0.11mg0.11 mg / 100 g - 53A little0.11mg0.09 mg / 100 g
- 54
A little0.11mg0.36 mg / 100 g - 55
A little0.1mg0.12 mg / 100 g - 56
A little0.1mg0.07 mg / 100 g - 57
A little0.1mg0.18 mg / 100 g - 58
A little0.1mg0.11 mg / 100 g - 59
A little0.1mg0.18 mg / 100 g - 60
A little0.1mg0.07 mg / 100 g - 61
A little0.09mg0.07 mg / 100 g - 62
A little0.09mg0.11 mg / 100 g - 63
A little0.09mg0.17 mg / 100 g - 64
A little0.09mg0.3 mg / 100 g - 65
A little0.09mg0.02 mg / 100 g - 66
A little0.09mg0.1 mg / 100 g - 67
A little0.09mg0.1 mg / 100 g - 68
A little0.08mg0.1 mg / 100 g - 69
A little0.08mg0.1 mg / 100 g - 70
A little0.08mg0.1 mg / 100 g - 71
A little0.08mg0.15 mg / 100 g - 72
A little0.08mg0.08 mg / 100 g - 73
A little0.08mg0.03 mg / 100 g - 74
A little0.08mg0.09 mg / 100 g - 75
A little0.08mg0.07 mg / 100 g - 76
A little0.08mg0.09 mg / 100 g - 77
A little0.07mg0.25 mg / 100 g - 78
A little0.07mg0.25 mg / 100 g - 79
A little0.07mg0.09 mg / 100 g - 80
A little0.07mg0.07 mg / 100 g - 81
A little0.07mg0.09 mg / 100 g - 82
A little0.07mg0.05 mg / 100 g - 83
A little0.07mg0.08 mg / 100 g - 84
A little0.07mg0.47 mg / 100 g - 85
A little0.07mg0.23 mg / 100 g - 86
A little0.07mg0.23 mg / 100 g - 87
A little0.07mg0.23 mg / 100 g - 88A little0.07mg0.08 mg / 100 g
- 89
A little0.07mg0.06 mg / 100 g - 90
A little0.07mg0.08 mg / 100 g - 91
A little0.07mg0.06 mg / 100 g - 92
A little0.06mg0.07 mg / 100 g - 93A little0.06mg0.07 mg / 100 g
- 94
A little0.06mg0.07 mg / 100 g - 95
A little0.06mg0.2 mg / 100 g - 96
A little0.06mg0.07 mg / 100 g - 97
A little0.06mg0.06 mg / 100 g - 98
A little0.05mg0.06 mg / 100 g - 99
A little0.05mg0.06 mg / 100 g - 100
A little0.05mg0.06 mg / 100 g - 101
A little0.05mg0.04 mg / 100 g - 102
A little0.05mg0.18 mg / 100 g - 103
A little0.05mg0.05 mg / 100 g - 104
A little0.05mg0.06 mg / 100 g - 105
A little0.05mg0.04 mg / 100 g - 106
A little0.05mg0.05 mg / 100 g - 107
A little0.05mg0.06 mg / 100 g - 108
A little0.05mg0.04 mg / 100 g - 109
A little0.05mg0.33 mg / 100 g - 110
A little0.05mg0.17 mg / 100 g - 111
A little0.05mg0.06 mg / 100 g - 112
A little0.05mg0.16 mg / 100 g - 113
A little0.05mg0.03 mg / 100 g - 114
A little0.05mg0.15 mg / 100 g - 115
A little0.05mg0.08 mg / 100 g - 116
A little0.05mg0.15 mg / 100 g - 117
A little0.04mg0.03 mg / 100 g - 118
A little0.04mg0.05 mg / 100 g - 119
A little0.04mg0.05 mg / 100 g - 120
A little0.04mg0.05 mg / 100 g - 121
A little0.04mg0.03 mg / 100 g - 122
A little0.04mg0.14 mg / 100 g - 123
A little0.04mg0.1 mg / 100 g - 124
A little0.04mg0.08 mg / 100 g - 125
A little0.04mg0.14 mg / 100 g - 126
A little0.04mg0.03 mg / 100 g - 127
A little0.04mg0.02 mg / 100 g - 128
A little0.04mg0.13 mg / 100 g - 129
A little0.04mg0.03 mg / 100 g - 130
A little0.04mg0.09 mg / 100 g - 131
A little0.04mg0.07 mg / 100 g - 132
A little0.04mg0.12 mg / 100 g - 133
A little0.04mg0.03 mg / 100 g - 134
A little0.04mg0.01 mg / 100 g - 135
A little0.04mg0.07 mg / 100 g - 136
A little0.03mg0.04 mg / 100 g - 137
A little0.03mg0.23 mg / 100 g - 138
A little0.03mg0.04 mg / 100 g - 139
A little0.03mg0.04 mg / 100 g - 140
A little0.03mg0.04 mg / 100 g - 141
A little0.03mg0.04 mg / 100 g - 142
A little0.03mg0.02 mg / 100 g - 143
A little0.03mg0.02 mg / 100 g - 144
A little0.03mg0.04 mg / 100 g - 145
A little0.03mg0.19 mg / 100 g - 146
A little0.03mg0.04 mg / 100 g - 147
A little0.03mg0.19 mg / 100 g - 148A little0.03mg0.19 mg / 100 g
- 149
A little0.03mg0.03 mg / 100 g - 150
A little0.03mg0.02 mg / 100 g - 151
A little0.03mg0.02 mg / 100 g - 152
A little0.03mg0.04 mg / 100 g - 153
A little0.03mg0.09 mg / 100 g - 154
A little0.03mg0.17 mg / 100 g - 155
A little0.03mg0.17 mg / 100 g - 156
A little0.03mg0.17 mg / 100 g - 157Albacore (white) tuna, canned in water55 g · US food database (USDA SR Legacy)2% of the men’s 1.3 mgA little0.02mg0.04 mg / 100 g
- 158
A little0.02mg0.16 mg / 100 g - 159
A little0.02mg0.06 mg / 100 g - 160
A little0.02mg0.02 mg / 100 g - 161
A little0.02mg0.03 mg / 100 g - 162A little0.02mg0.03 mg / 100 g
- 163
A little0.02mg0.03 mg / 100 g - 164
A little0.02mg0.02 mg / 100 g - 165
A little0.02mg0.05 mg / 100 g - 166
A little0.02mg0.02 mg / 100 g - 167
A little0.02mg0.01 mg / 100 g - 168
A little0.02mg0.06 mg / 100 g - 169
A little0.02mg0.02 mg / 100 g - 170
A little0.02mg0.11 mg / 100 g - 171
Almost none0.01mg0.02 mg / 100 g - 172
Almost none0.01mg0.02 mg / 100 g - 173
Almost none0.01mg0.04 mg / 100 g - 174
Almost none0.01mg0.02 mg / 100 g - 175
Almost none0.01mg0.01 mg / 100 g - 176
Almost none0mg0.11 mg / 100 g - 177
Coffee creamer, flavoured liquid15.2 g · US food database (USDA SR Legacy)under 1% of the men’s 1.3 mgAlmost none0mg0.02 mg / 100 g - 178
Almost none0mg0.03 mg / 100 g - 179Almost none0mg0.03 mg / 100 g
- 180
Almost none0mg0.02 mg / 100 g - 181
Almost none0mg0 mg / 100 g - 182
Almost none0mg0 mg / 100 g - 183Almost none0mg0 mg / 100 g
- 184
Almost none0mg0 mg / 100 g - 185
Almost none0mg0 mg / 100 g - 186
Almost none0mg0 mg / 100 g - 187
Almost none0mg0 mg / 100 g - 188
Almost none0mg0 mg / 100 g - 189Almost none0mg0 mg / 100 g
- 190Almost none0mg0 mg / 100 g
Not ranked in this view
These list Riboflavin (B2) but have no serving size on file yet.
Not listed
The databases don’t list Riboflavin (B2) for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
- Yeast extract spread · US food database (USDA SR Legacy)17.5 mgper 100 g
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes · US food database (USDA SR Legacy)7.29 mgper 100 g
- Drink, fruit flavour, powder, low calorie, vitamin C added · Canadian Nutrient File 20266.8 mgper 100 g
- Beverages, Orange-flavor drink, breakfast type, low calorie, powder · US food database (USDA SR Legacy)6.8 mgper 100 g
- Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie · US food database (USDA SR Legacy)6.8 mgper 100 g
- Game meat, Indigenous, moose, liver, raw · Canadian Nutrient File 20266.51 mgper 100 g
- Babyfood, snack, biscuit, mixed grain · Canadian Nutrient File 20266.26 mgper 100 g
- Lamb, New Zealand, imported, liver, cooked, soaked and fried · US food database (USDA SR Legacy)5.27 mgper 100 g
- Lamb, variety meats and by-products, liver, cooked, pan-fried · US food database (USDA SR Legacy)4.59 mgper 100 g
- Babyfood, cereal, wheat, with milk powder and fruit, dry · Canadian Nutrient File 20264.41 mgper 100 g
- Babyfood, cereal, high protein, with apple and orange, dry · US food database (USDA SR Legacy)4.33 mgper 100 g
- Babyfood, cereal, rice, with milk powder and fruit, dry · Canadian Nutrient File 20264.24 mgper 100 g
- Lamb, New Zealand, imported, liver, raw · US food database (USDA SR Legacy)4.21 mgper 100 g
- Malted milk, chocolate flavour, fortified powder · Canadian Nutrient File 20264.11 mgper 100 g
- Moose, liver, braised (Alaska Native) · US food database (USDA SR Legacy)4.1 mgper 100 g
- Babyfood, cereal, wheat, with milk powder, dry · Canadian Nutrient File 20264.07 mgper 100 g
- Lamb, variety meats and by-products, liver, cooked, braised · US food database (USDA SR Legacy)4.03 mgper 100 g
- Leavening agents, yeast, baker's, active dry · US food database (USDA SR Legacy)4 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar · US food database (USDA SR Legacy)3.85 mgper 100 g
- Babyfood, cereal, rice, with bananas, dry · US food database (USDA SR Legacy)3.8 mgper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for riboflavin: Oat drink, unsweetened, fortified · Breakfast cereal · Pasta, cooked · White bread, toasted · Soy drink, unsweetened, fortified · White bread · Flour tortillas · Crackers · Cookies · Almond drink, unsweetened, fortified · Cakes · Pies
Running low, and too much
Running low
Riboflavin deficiency is extremely rare in the United States. Its signs are skin disorders, swollen and cracked lips, sores at the corners of the mouth, a sore throat and itchy, red eyes.
Too much
No upper level is set: no harm from riboflavin in food or supplements has been reported, though the expert panel urges caution with very large amounts.
Sources: NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals (2022-05-11)