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: 1.3mg (Specified by U.S. Food and Drug Administration)

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

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	Group / Food	Amount1	% DRI2	100%3
	Soups, sauces and miscellaneous foods
	Dried yeast	4mg	308%	32g
	Meat and meat products
	Lamb kidney (fried in corn oil)	3.1mg	238%	42g
	Calf liver (fried in corn oil)	2.9mg	222%	45g
	Chicken liver (fried in corn oil)	2.7mg	209%	48g
	Lamb heart (roasted)	1.4mg	105%	95g
	Liver pate	1.2mg	90%	111g
	Goose (meat, roasted, fat and skin)	0.5mg	39%	255g
	Duck (roasted, meat, fat and skin)	0.5mg	39%	255g
	Lamb tongue (raw)	0.5mg	38%	265g
	Sheep tongue (meat only, stewed)	0.4mg	35%	289g
	Shish kebab (meat only)	0.3mg	22%	464g
	Rump steak (beef, grilled, lean only)	0.3mg	22%	464g
	Fillet steak (beef, grilled, lean and fat)	0.3mg	20%	500g
	Doner kebabs (meat only)	0.2mg	19%	520g
	Lamb brain (boiled)	0.2mg	18%	542g
	Pork mince (stewed)	0.2mg	17%	591g
	Lamb mince (stewed)	0.2mg	16%	619g
	Beef (lean, average, raw)	0.2mg	16%	619g
	Beef kofta (homemade)	0.2mg	16%	619g
	Rack of lamb (lean, roasted)	0.2mg	15%	650g
	Beefburger (98-99% beef, grilled)	0.2mg	15%	650g
	Herbs and spices
	Paprika	1.2mg	95%	106g
	Chilli powder	0.9mg	72%	138g
	Cayenne pepper (ground)	0.9mg	71%	141g
	Dill (fresh)	0.6mg	45%	224g
	Oregano (dried, ground)	0.5mg	41%	245g
	Bay leaf (dried)	0.4mg	32%	310g
	Thyme (dried, ground)	0.4mg	31%	325g
	Mustard seeds	0.4mg	29%	342g
	Mint (fresh)	0.3mg	25%	394g
	Cumin seeds	0.3mg	25%	394g
	Basil (fresh)	0.3mg	24%	419g
	Coriander seeds	0.3mg	22%	448g
	Curry powder	0.3mg	22%	464g
	Nuts and seeds
	Almonds (whole kernels)	1.1mg	88%	114g
	Quinoa (raw)	0.4mg	31%	325g
	Pumpkin seeds	0.3mg	25%	406g
	Pistachio nuts (kernel only, roasted and salted)	0.2mg	18%	565g
	Milk and milk products
	Roquefort cheese	0.6mg	50%	200g
	Camembert cheese	0.5mg	40%	250g
	Stilton cheese (blue)	0.5mg	36%	277g
	Danish blue cheese	0.4mg	32%	317g
	Mozzarella cheese (fresh)	0.4mg	31%	325g
	Gruyere cheese	0.4mg	30%	333g
	Cheddar cheese (English)	0.4mg	30%	333g
	Goats cheese (full fat, soft, white rind)	0.4mg	30%	333g
	Halloumi cheese	0.4mg	30%	333g
	Cheese spread (plain)	0.4mg	28%	361g
	Edam cheese	0.3mg	27%	371g
	Parmesan cheese (fresh)	0.3mg	25%	406g
	Sheep milk (raw)	0.3mg	25%	406g
	Gouda cheese	0.3mg	23%	433g
	Quark cheese	0.3mg	23%	433g
	Emmental cheese	0.3mg	23%	433g
	Ice cream (dairy, vanilla, soft scoop)	0.3mg	22%	464g
	Ice cream (virtually fat free alternative)	0.3mg	22%	464g
	Yogurt (whole milk, plain)	0.3mg	21%	481g
	Ice cream (non dairy, vanilla, soft scoop)	0.3mg	20%	500g
	Milk (semi-skimmed, pasteurised, average)	0.2mg	18%	542g
	Milk (whole, pasteurised, average)	0.2mg	18%	565g
	Milk (skimmed, pasteurised, average)	0.2mg	17%	591g
	Yogurt (low fat, plain)	0.2mg	17%	591g
	Soya milk (non-dairy alternative to milk, unsweetened, fortified)	0.2mg	15%	650ml
	Cereals and cereal products
	Wheatgerm	0.6mg	48%	206g
	Eggs
	Chicken egg yolk (boiled)	0.6mg	45%	224g
	Chicken eggs (whole, boiled)	0.5mg	36%	277g
	Cheese omelette (homemade)	0.4mg	28%	361g
	Omelette (plain, homemade)	0.3mg	27%	371g
	Chicken egg white (boiled)	0.2mg	15%	650g
	Sugars, preserves and snacks
	Milk Chocolate	0.5mg	41%	245g
	Fish and fish products
	Cuttlefish (raw)	0.5mg	37%	271g
	Calamari (coated in batter, baked)	0.4mg	31%	325g
	Sardines (flesh only, grilled)	0.4mg	30%	333g
	Mackerel (flesh only, grilled)	0.4mg	28%	351g
	Whiting (flesh only, steamed, weighed with bones and skin)	0.3mg	22%	448g
	Sardines (canned in olive oil, drained)	0.3mg	22%	448g
	Mussels (purchased cooked)	0.3mg	20%	500g
	Crab (white meat, purchased cooked)	0.2mg	19%	520g
	Swordfish (flesh only, grilled)	0.2mg	15%	650g
	Vegetables
	Oyster mushrooms (raw)	0.4mg	33%	302g
	Radish leaves (raw)	0.3mg	27%	371g
	Fenugreek leaves (raw)	0.3mg	22%	464g
	White mushrooms (stewed in unsalted water)	0.3mg	20%	500g
	Fruit
	Prunes (flesh and skin)	0.2mg	15%	650g
	Dried apricots	0.2mg	15%	650g

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