Vitamin B2 (Riboflavin)

Helps in red blood cell production.

It also helps the body break down carbohydrates, proteins, and fats to produce energy.

Daily Reference Intake: 1.4mg (Specified by European Food Safety Authority)

Top Vitamin B2 (Riboflavin) rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Soups, sauces and miscellaneous foods
Dried yeast	4mg	286%	35g
Meat and meat products
Lamb kidney (fried in corn oil)	3.1mg	221%	45g
Calf liver (fried in corn oil)	2.9mg	206%	48g
Chicken liver (fried in corn oil)	2.7mg	194%	51g
Lamb heart (roasted)	1.4mg	98%	102g
Liver pate	1.2mg	84%	120g
Duck (roasted, meat, fat and skin)	0.5mg	36%	275g
Goose (meat, roasted, fat and skin)	0.5mg	36%	275g
Lamb tongue (raw)	0.5mg	35%	286g
Sheep tongue (meat only, stewed)	0.4mg	32%	311g
Shish kebab (meat only)	0.3mg	20%	500g
Rump steak (beef, grilled, lean only)	0.3mg	20%	500g
Fillet steak (beef, grilled, lean and fat)	0.3mg	19%	538g
Doner kebabs (meat only)	0.2mg	18%	560g
Lamb brain (boiled)	0.2mg	17%	583g
Pork mince (stewed)	0.2mg	16%	636g
Herbs and spices
Paprika	1.2mg	88%	114g
Chilli powder	0.9mg	67%	149g
Cayenne pepper (ground)	0.9mg	66%	152g
Dill (fresh)	0.6mg	41%	241g
Oregano (dried, ground)	0.5mg	38%	264g
Bay leaf (dried)	0.4mg	30%	333g
Thyme (dried, ground)	0.4mg	29%	350g
Mustard seeds	0.4mg	27%	368g
Mint (fresh)	0.3mg	24%	424g
Cumin seeds	0.3mg	24%	424g
Basil (fresh)	0.3mg	22%	452g
Coriander seeds	0.3mg	21%	483g
Curry powder	0.3mg	20%	500g
Nuts and seeds
Almonds (whole kernels)	1.1mg	81%	123g
Quinoa (raw)	0.4mg	29%	350g
Pumpkin seeds	0.3mg	23%	438g
Pistachio nuts (kernel only, roasted and salted)	0.2mg	16%	609g
Milk and milk products
Roquefort cheese	0.6mg	46%	215g
Camembert cheese	0.5mg	37%	269g
Stilton cheese (blue)	0.5mg	34%	298g
Danish blue cheese	0.4mg	29%	341g
Mozzarella cheese (fresh)	0.4mg	29%	350g
Goats cheese (full fat, soft, white rind)	0.4mg	28%	359g
Halloumi cheese	0.4mg	28%	359g
Gruyere cheese	0.4mg	28%	359g
Cheddar cheese (English)	0.4mg	28%	359g
Cheese spread (plain)	0.4mg	26%	389g
Edam cheese	0.3mg	25%	400g
Parmesan cheese (fresh)	0.3mg	23%	438g
Sheep milk (raw)	0.3mg	23%	438g
Quark cheese	0.3mg	21%	467g
Emmental cheese	0.3mg	21%	467g
Gouda cheese	0.3mg	21%	467g
Ice cream (virtually fat free alternative)	0.3mg	20%	500g
Ice cream (dairy, vanilla, soft scoop)	0.3mg	20%	500g
Yogurt (whole milk, plain)	0.3mg	19%	519g
Ice cream (non dairy, vanilla, soft scoop)	0.3mg	19%	538g
Milk (semi-skimmed, pasteurised, average)	0.2mg	17%	583g
Milk (whole, pasteurised, average)	0.2mg	16%	609g
Milk (skimmed, pasteurised, average)	0.2mg	16%	636g
Yogurt (low fat, plain)	0.2mg	16%	636g
Cereals and cereal products
Wheatgerm	0.6mg	45%	222g
Eggs
Chicken egg yolk (boiled)	0.6mg	41%	241g
Chicken eggs (whole, boiled)	0.5mg	34%	298g
Cheese omelette (homemade)	0.4mg	26%	389g
Omelette (plain, homemade)	0.3mg	25%	400g
Sugars, preserves and snacks
Milk Chocolate	0.5mg	38%	264g
Fish and fish products
Cuttlefish (raw)	0.5mg	34%	292g
Calamari (coated in batter, baked)	0.4mg	29%	350g
Sardines (flesh only, grilled)	0.4mg	28%	359g
Mackerel (flesh only, grilled)	0.4mg	26%	378g
Whiting (flesh only, steamed, weighed with bones and skin)	0.3mg	21%	483g
Sardines (canned in olive oil, drained)	0.3mg	21%	483g
Mussels (purchased cooked)	0.3mg	19%	538g
Crab (white meat, purchased cooked)	0.2mg	18%	560g
Vegetables
Oyster mushrooms (raw)	0.4mg	31%	326g
Radish leaves (raw)	0.3mg	25%	400g
Fenugreek leaves (raw)	0.3mg	20%	500g
White mushrooms (stewed in unsalted water)	0.3mg	19%	538g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%