All nutrients

Vitamin B2 (riboflavin)

Riboflavin. It contributes to normal energy-yielding metabolism, to the maintenance of normal skin and vision, and to the reduction of tiredness and fatigue. Found in dairy, eggs and green vegetables.

Adult daily reference intake: 1.4 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of vitamin B2 (riboflavin)

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous131 foods measured

  1. 1Royal jelly7.5 mg536%
  2. 2Baker's yeast, dehydrated4 mg286%
  3. 3Spirulina, (spirulina sp.), dried3.67 mg262%
  4. 4Parsley, dried2.32 mg166%
  5. 5Carragheen mosses (Chondrus crispus), dried or dehydrated2.23 mg159%
  6. 6Laver (Porphyra sp.), dried or dehydrated1.91 mg136%
  7. 7Mint, dried1.42 mg101%
  8. 8Baker's yeast, compressed1.27 mg91%

meat, egg and fish557 foods measured

  1. 1Liver, lamb, cooked4.31 mg308%
  2. 2Liver, lamb, raw3.63 mg259%
  3. 3Liver, young cow, cooked3.43 mg245%
  4. 4Liver, pork, raw2.98 mg213%
  5. 5Kidney, beef, cooked2.97 mg212%
  6. 6Liver, young cow, raw2.88 mg206%
  7. 7Liver, turkey, cooked2.69 mg192%
  8. 8Egg white, powder2.53 mg181%

milk and milk products213 foods measured

  1. 1Soft -ripened washed, bloomy and coloured rind cheese4.2 mg300%
  2. 2Milk, 1,2% fat, multi-vitamin fortified, UHT1.82 mg130%
  3. 3Milk, powder, semi-skimmed1.71 mg122%
  4. 4Milk, powder, skimmed1.5 mg107%
  5. 5Milk, powder, whole1.42 mg101%
  6. 6Époisses cheese, from cow's milk1.24 mg89%
  7. 7Cheese, dry, from goat's milk1.19 mg85%
  8. 8Milk, 1,2% fat, vitamin D fortified, UHT1.16 mg83%

sugar and confectionery163 foods measured

  1. 1Breakfast cereals, diet, plain or with honey, fortified with vitamins and chemical elements1.73 mg124%
  2. 2Macaron filled with jam or cream1.6 mg114%
  3. 3Breakfast cereals, diet, with fruits, fortified with vitamins and chemical elements1.52 mg109%
  4. 4Breakfast cereals, diet, plain, not fortified1.4 mg100%
  5. 5Breakfast cereals, diet, with chocolate, fortified with vitamins and chemical elements1.35 mg96%
  6. 6Breakfast cereals, diet, with dried fruits, fortified with vitamins and chemical elements1.34 mg96%
  7. 7Breakfast cereals, corn flakes, plain, fortified with vitamins and chemical elements1.33 mg95%
  8. 8Breakfast cereals, puffed/popped rice, fortified with vitamins and chemical elements1.3 mg93%

beverages111 foods measured

  1. 1Malted cocoa or chocolate powder for beverage, with sugar1.57 mg112%
  2. 2Decaffeinated coffee, powder, instant1.36 mg97%
  3. 3Tea leaf0.95 mg68%
  4. 4Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements0.7 mg50%
  5. 5Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins0.66 mg47%
  6. 6Energy drink, without sugar and with artificial sweetener(s)0.65 mg46%
  7. 7Energy drink, with sugar0.52 mg37%
  8. 8Mixed fruits juice, reconstituted from a concentrate, multivitamin0.36 mg26%

fruits, vegetables, legumes and nuts354 foods measured

  1. 1Shiitake mushroom, dried1.27 mg91%
  2. 2Almond, grilled, salted1.2 mg86%
  3. 3Soybean, whole grain0.87 mg62%
  4. 4Almond, peeled, unpeeled or blanched0.71 mg51%
  5. 5Alfalfa seeds, raw0.58 mg41%
  6. 6Green endive, raw0.53 mg38%
  7. 7Tomato, dried0.49 mg35%
  8. 8Sesame seed, grilled, husked0.47 mg34%

cereal products78 foods measured

  1. 1Crispbread, extruded and grilled0.8 mg57%
  2. 2Buckwheat, whole, raw0.43 mg31%
  3. 3Quinoa, raw0.32 mg23%
  4. 4Barley, whole, raw0.29 mg21%
  5. 5Millet, whole0.29 mg21%
  6. 6Salty snacks, crackers, reduced fat0.27 mg19%
  7. 7Rusk, unsalted0.22 mg16%
  8. 8Rye, whole, raw0.21 mg15%

Other21 foods measured

  1. 1Soya flour0.74 mg53%
  2. 2Phyllo or filo dough, raw0.34 mg24%
  3. 3Rye flour, type 1700.25 mg18%
  4. 4Desert (average)0.15 mg11%
  5. 5Buckwheat flour0.15 mg11%
  6. 6Oatmeal flakes0.14 mg10%
  7. 7Wheat flour, type 1500.11 mg8%
  8. 8Barley flour0.11 mg8%

ice cream and sorbet15 foods measured

  1. 1Ice cream, in box0.41 mg29%
  2. 2Ice cream, box or cup (average)0.41 mg29%
  3. 3Ice cream, chocolate coated0.32 mg23%
  4. 4Ice cream, cone (normal size)0.23 mg16%
  5. 5Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce0.21 mg15%
  6. 6Ice cream, luxury, in cup0.18 mg13%
  7. 7Ice cream or sorbet or ice pop, flavoured (average)0.16 mg11%
  8. 8baked Alaska0.16 mg11%

fats and oils13 foods measured

  1. 1Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted0.1 mg7%
  2. 2Blended fat (vegetable and animal origins), spreadable, 30-40% fat0.095 mg7%
  3. 3Butter, 60-62% fat, light, lightly salted0.07 mg5%
  4. 4Pork fat, raw0.051 mg4%
  5. 5Butter, unknown fat content , half-salted (average)0.037 mg3%
  6. 6Butter, 82% fat, unsalted0.035 mg3%
  7. 7Butter, 80% fat, lightly salted0.035 mg3%
  8. 8Butter, unknown fat content , unsalted (average)0.034 mg2%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.