Riboflavin (also known as Vitamin B2) is a water-soluble vitamin in the B series, helps maintain normal levels of the amino acid homocysteine in the blood, and is an essential component of two major coenzymes responsible for cellular function, -growth, and -development, energy production, and metabolism of fats, drugs, and steroids: FMN and FAD.
- FMN (Flavin MonoNucleotide), also known as Riboflavin-5’-phosphate, is needed for the conversion of vitamin B6 to the coenzyme pyridoxal 5’-phosphate.
- FAD (Flavin Adenine Dinucleotide) is required for the conversion of the amino acid tryptophan to niacin (Vitamin B3).
Additionally, studies have shown that a high supplemental Riboflavin intake (400 mg per day) can reduce the frequency and severity of migraine attacks.
Being water-soluble, it is stored in the liver, heart and kidneys in small amounts, but excess amounts will be expelled quickly. This means we need an adequate, ongoing (daily) supply to keep Riboflavin levels in the optimal range.
This article will cover the recommended intake levels, why we want to reach those levels, the dangers of overconsumption, and which foods are richest in Vitamin B2. As a twist, and starting with this article, we sort foods by their nutrient to calorie ratios, as opposed to the more common per 100 gram values. But more on the reasoning behind that decision later, in the Top Foods section.
Note that all recommended intake figures below are based on the needs of a 31 year old non-pregnant, non-lactating woman on a 2000 kilocalorie diet. Your personal requirements may differ (wildly). One way to figure out your individual needs, including calories per day, is the FooDosage Nutrition Calculator. It’s free, by the way.
Recommended Riboflavin (Vitamin B2) Intake
The recommended intake range for Riboflavin, as set by the National Academy of Sciences:
Recommended minimum intake (RDA): 1.1 mg per day
Upper limit: –
Note that your personal requirements may differ depending on your age, sex, pregnancy-, and lactation status.
Importance of an Adequate Riboflavin Intake (Dangers of a Deficiency)
Riboflavin deficiencies are extremely rare in developed countries, but can occur if the corresponding foods are avoided, without supplemental compensation. Vegans and people who do not consume dairy products are especially at risk of this.
Light or early stage deficiencies can cause skin disorders, hyperemia (excess blood) and edema of the mouth and throat, angular stomatitis (lesions at the corners of the mouth), cheilosis (swollen, cracked lips), hair loss, reproductive problems, sore throat, itchy and red eyes, and degeneration of the liver and nervous system.
Severe and/or prolonged deficiencies can lead to Anemia and cataracts.
While early symptoms can commonly be cured by treating the deficiency with supplements, later stage physiological changes are not so easily reversed.
Risks of an Excessive Vitamin B2 Consumption (Side Effects)
As a water-soluble vitamin, excess Riboflavin is usually expelled via urine without complication. As opposed to fat soluble vitamins, liver toxicity is not a danger. Our bodies do store small amounts in the heart, liver and kidneys, but absorb no more than 27 mg from single doses.
Beyond that, no adverse effects associated with Vitamin B2 from food or supplements have been reported. This does not mean that there is no potential for adverse effects resulting from high intakes. Because data on the adverse effects of thiamine is limited, caution may be warranted.
In other terms, any amount of Riboflavin you can consume from food sources is most likely fine, but don’t overdo it with supplements.
Top 12 Riboflavin (Vitamin B2) Food Sources
The highest concentrations of Riboflavin are generally found in organ meats, fish, leafy greens, some vegetables, and milk products.
Some choice examples of Vitamin B2 rich foods:
Riboflavin Leaderboard – FooDosage Nutrition Calculator
Note that for this ranking, the foods were sorted by their nutrient/calorie contents, as opposed to the more common nutrient/gram sorting method. This is because per calorie values correct for water content, and satiation. Example: Butter may contain more Vitamin A than Spinach per 100 grams, but eating the 120 grams of spinach necessary to reach the minimum recommended amount of Vitamin A is by far more feasible (and recommendable) than to eat the 100 grams of butter required for the same amount of Vitamin A.
Muscadine Grapes
Riboflavin (B2) per 100g : 1.5 mg (136% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 2.63 mg (Corrects for water content and satiation.)
Calories per 100g: 57 kcal
A bit larger, rounder and less commonly available than common grapes, muscadine grapes contain the highest concentration of Riboflavin among palatable and relatively easily accessible foods.
Muscadine Grapes are also a great source of:
- Manganese – at 1.97 mg / 100g (110% of RMI)
- Dietary Fiber – at 3.9 g / 100g (16% of optimal intake)
Beef Liver (New Zealand)
Riboflavin (B2) per 100g (boiled): 3.04 mg (276% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 2.03 mg (Corrects for water content and satiation.)
Calories per 100g: 150 kcal
Liver in general is extremely rich in Vitamin B2, but beef liver from New Zealand takes the crown.
Beware: Apart from Ribovlavin, liver is so rich in vitamin A, that you should only eat small amounts to not exceed the upper limit. Since Vitamin A is fat soluble, this can be taken as a weekly average. Assuming your remaining diet is very low in Vitamin A, you should probably not exceed 50-100 grams of liver per week. Even less if you factor in the absurd amounts of Manganese it contains.
But Vitamin A and Manganese are not the only reasons to limit liver consumption to very small amounts. Heavy metals such as arsenic, cadmium and lead, as well as pesticides tend to collect in farm animals’ livers. Try to only buy grass fed and organic to get “cleaner” livers, apart from all the other arguments for buying organic foods in general.
Beef liver is also an excellent source of:
- Vitamin A – at 21014 µg / 100g (3’002% of RMI. WARNING: The upper limit is 3000 µg.)
- Manganese – at 328 mg / 100g (18’222% of RMI. WARNING: The upper limit is 11 mg.)
- Cyanocobalamin (B12) – at 96 µg / 100g (4’000% of RMI)
- Copper– at 5.73 mg / 100g (637% of RMI)
- Pantothenic acid (B5) – at 9.8 mg / 100g (196% of RMI)
White Mushrooms
Riboflavin (B2) per 100g (stir fried) : 0.46 mg (42% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 1.78 mg (Corrects for water content and satiation.)
Calories per 100g: 26 kcal
Ordinary white mushrooms (Agaricus bisporus) may not be the most exciting mushroom you can buy, but they do contain the highest amounts of Riboflavin among their peers.
White Mushrooms are also a great source of:
- Copper – at 0.29 mg / 100g (32% of RMI)
- Pantothenic acid – at 1.45 mg / 100g (29% of RMI)
- Niacin (B3) – at 3.99 mg / 100g (28% of RMI)
- Selenium – at 13.9 µg / 100g (25% of RMI)
Cuttlefish
Riboflavin (B2) per 100g (cooked): 1.73 mg (157% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 1.09 mg (Corrects for water content and satiation.)
Calories per 100g: 158 kcal
Closely related to squid and calamari in both taste and biology, cuttlefish isn’t exactly a staple food in the US, but very popular in Mediterranean and eastern diets. And for good reason! Apart from a very rich micronutrient profile, they also come with a lot of protein (32 g, 67%) and a good helping of essential EPA & DHA N-3 fatty acids (0.21 g, 84%). Plus, they’re delicious.
Cuttlefish is also an excellent source of:
- Cyanocobalamin (B12) – at 5.4 µg / 100g (225% of RMI)
- Selenium – at 89.6 µg / 100g (163% of RMI)
- Copper – at 1 mg / 100g (111% of RMI)
- Phosphorus – at 580 mg / 100g (83% of RMI)
- Iron – at 10.8 mg / 100g (60% of RMI)
Spinach
Riboflavin (B2) per 100g (boiled) : 0.24 mg (21% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 1.03 mg (Corrects for water content and satiation.)
Calories per 100g: 23 kcal
With its low calorie content and very high relative nutrient contents, spinach will probably appear many times yet in our lists, and is truly one of the healthiest foods out there. Stay tuned, we’ll probably feature Spinach in a “leading the charts” article soon.
Spinach is also an excellent source of:
- Vitamin K – at 493 µg / 100g (548% of RMI)
- Vitamin A – at 524 µg / 100g (75% of RMI)
- Manganese – at 0.94 mg / 100g (52% of RMI)
- Folate (B9) – at 146 µg / 100g (37% of RMI)
- Magnesium – at 87 mg / 100g (27% of RMI)
Drumstick (Moringa) Leaves
Riboflavin (B2) per 100g (boiled): 0.51 mg (46% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 0.85 mg (Corrects for water content and satiation.)
Calories per 100g: 60 kcal
Not exactly a widely available staple food, drumstick (moringa) leaves are certainly nutrient packed. Most commonly, they can be bought in powdered form, as a natural multivitamin. At 5 grams per hundred (cooked), they also contain a good amount of complete protein, considering the low calorie count of 60 per 100 grams.
Moringa leaves are also an excellent source of:
- Vitamin K – at 108 µg / 100g (120% of RMI)
- Vitamin B6 – at 0.93 mg / 100g (71% of RMI)
- Vitamin A – at 351 µg / 100g (50% of RMI)
- Manganese – at 0.87 mg / 100g (48% of RMI)
- Vitamin C – at 31 mg / 100g (41% of RMI)
Example: Zen Principle Organic Moringa Leaf Powder (Amazon)
Garden Cress
Riboflavin (B2) per 100g (raw): 0.26 mg (24% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 0.81 mg (Corrects for water content and satiation.)
Calories per 100g: 32 kcal
Vitamin packed, and many a kid’s first experimental foray into botany, cress makes a nice and tasty addition to salads and wraps.
Garden cress is also an excellent source of:
- Vitamin K – at 542 µg / 100g (602% of RMI)
- Vitamin C – at 69 mg / 100g (92% of RMI)
- Vitamin A – at 346 µg / 100g (49% of RMI)
- Manganese – at 0.56 mg / 100g (31% of RMI)
- Folate (B9) – at 80 µg / 100g (20% of RMI)
Asparagus
Riboflavin (B2) per 100g (boiled): 0.14 mg (13% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 0.63 mg (Corrects for water content and satiation.)
Calories per 100g: 22 kcal
Ah, asparagus. A great option to lose weight, gain Riboflavin, and nauseate whomever uses the bathroom after you at the same time. Considering the calorie count, asparagus also contains a fair amount of dietary fiber (2 g).
Asparagus is also a great source of:
- Vitamin K – at 50.6 µg / 100g (56% of RMI)
- Folate (B9) – at 149 µg / 100g (37% of RMI)
- Copper – at 0.17 mg / 100g (18% of RMI)
- Thiamin (B1) – at 0.16 mg / 100g (15% of RMI)
Example: Purple Passion Asparagus (Amazon)
Dandelion greens
Riboflavin (B2) per 100g (raw): 0.26 mg (24% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 0.58 mg (Corrects for water content and satiation.)
Calories per 100g: 45 kcal
A favorite of bunny rabbits, guinea pigs, and some humans, dandelion greens are not only free (dog pee free access depending on location), but a nutrient packed alternative to regular salads with a good amount of dietary fiber (3.5 g, 14%).
Dandelion greens are also an excellent source of:
- Vitamin K – at 778 µg / 100g (865% of RMI)
- Vitamin A – at 508 µg / 100g (73% of RMI)
- Vitamin C – at 35 mg / 100g (47% of RMI)
- Vitamin E – at 3.44 mg / 100g (23% of RMI)
Mackerel
Riboflavin (B2) per 100g : 0.58 mg (53% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 0.43 mg (Corrects for water content and satiation.)
Calories per 100g: 134 kcal
As we will demonstrate in articles to come, mackerel is one of the most valuable fish we can eat. When it comes to taste, they’re not everyone’s favorite, but considering the nutrient contents, they’re certainly worth a try. Apart from a good protein content (26 g, 53%), they also contain a very high amount of EPA & DHA omega 3 acids (0.4 g, 160%).
Please only buy MSC certified fish.
Mackerel is also an excellent source of:
- Cyanocobalamin (B12) – at 18 µg / 100g (750% of RMI)
- Niacin (B3) – at 5.89 mg / 100g (42% of RMI)
- Vitamin B6 – at 0.55 mg / 100g (42% of RMI)
- Phosphorus – at 249 mg / 100g (36% of RMI)
- Zinc – at 2.53 mg / 100g (32% of RMI)
- Riboflavin (B2) – at 0.33 mg / 100g (30% of RMI)
- Cyanocobalamin (B12) – at 0.73 µg / 100g (30% of RMI)
Example: Ruegen Smoked Mackerel Fillets in Natural Juices (Amazon)
Milk
Riboflavin (B2) per 100g (2%): 0.185 mg (17% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 0.37 mg (Corrects for water content and satiation.)
Calories per 100g: 50 kcal
The main reasons most people drink milk are calcium, and taste. Rightly so, of course, but in addition, milk is a good source of Riboflavin, among other nutrients.
Milk is also a great source of:
- Cyanocobalamin (B12) – at 0.53 µg / 100g (22% of RMI)
- Phosphorus – at 92 mg / 100g (13% of RMI)
- Calcium – at 120 mg / 100g (12% of RMI)
Example: Organic Valley, Organic Whole Milk (Amazon)
Feta Cheese
Riboflavin (B2) per 100g : 0.84 mg (77% of recommended minimum intake.)
Riboflavin (B2) per 100 kcal: 0.32 mg (Corrects for water content and satiation.)
Calories per 100g: 264 kcal
Not unlike most cheeses and milk products, feta is relatively rich in Riboflavin. Unlike most cheeses and milk products, feta tastes great in a Greek salad.
Feta is also a great source of:
- Cyanocobalamin (B12) – at 1.69 µg / 100g (70% of RMI)
- Sodium – at 917 mg / 100g (61% of RMI. The upper limit is 2300 mg. Tread carefully.)
- Phosphorus – at 337 mg / 100g (48% of RMI)
- Zinc – at 2.88 mg / 100g (36% of RMI)
- Vitamin B6 – at 0.42 mg / 100g (33% of RMI)
Example: Epiros Original Feta Packed in Brine (Amazon)
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Bon Appetit 🙂
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