Foods High In Riboflavin (Vitamin B2)

Michael Joseph is a Nutrition Educator and holds a Master's Degree in Nutrition Education, he writes:

"Riboflavin, also known as vitamin B2, is one of the eight B vitamins, and it is an essential vitamin. This article provides a list of foods highest in riboflavin per serving and per 100 grams. For reference, the current daily value for riboflavin is 1.3 mg for adults and children over the age of four.

Liver

Liver is an excellent source of B vitamins, and it is very rich in riboflavin.

Soybeans

Soybeans are a relatively nutritious type of legume that provides a wide range of vitamins and minerals.

Tempeh

Staying with soy-based foods, tempeh is another rich source of riboflavin.

Eggs

Eggs are sometimes referred to as ‘nature’s multivitamin’ because they contain so many different nutrients.

Fish Eggs (Roe)

While fish eggs are relatively uncommon in most people’s diets, they offer a lot of nutritional value.

Atlantic Mackerel
Atlantic mackerel has several benefits compared to other fish. For one thing, the fish is very high in omega-3, and it also has one of the lowest mercury concentrations. Mackerel offers a substantial serving of riboflavin, too, with a typical fillet providing 27% of the daily value.

Greek Yogurt

Greek yogurt is a thick, fermented dairy product with a delicious taste. Nutritionally the yogurt is a good source of protein, calcium, phosphorus, and numerous B vitamins, including riboflavin.

Beef Kidney

Beef kidney is a type of organ meat that is not as popular as it once was. However, kidney is very nutritious, and it contains significant amounts of numerous essential nutrients, including riboflavin.

White Button Mushrooms

Mushrooms are unique in that they are neither animal nor plant foods. In contrast, mushrooms are a class of food on their own: fungi. White button mushrooms are one of the most common fungi in the Western world, and they are also reasonably nutritious. These mushrooms offer B vitamins (including riboflavin) and a good range of minerals for very few calories.

Mussels

Mussels are a type of shellfish with a similar appearance to oysters and clams, and they are very nutrient-dense. In addition to omega-3, protein, and various other nutrients, mussels offer a good amount of riboflavin.

Almonds

Almonds are one of the most nutritious nut varieties, and they offer a broad range of vitamins and minerals. These nuts have a fairly good riboflavin content too, and a typical ounce serving provides 25% of the daily value.

Squid

Squid is a type of seafood, which is high in riboflavin. It is popular in Asia, Hawaii, and the Mediterranean region. 

Ground (minced) Pork

Like most varieties of meat, ground (minced) pork provides a good source of protein, B vitamins, and minerals. Per 4 oz (113g) serving, ground pork offers 18% of the daily value for riboflavin.

Ground (minced) Lamb

Ground (minced) lamb is another meat option that provides large amounts of riboflavin, with a 4-oz (113g) serving offering 18% of the daily value.

Feta Cheese
Feta is a type of fresh cheese usually made from sheep’s milk, and it originates in Greece. On a nutritional basis, feta is an excellent source of protein, B vitamins, and a variety of essential minerals. Feta has a high riboflavin content, with just an ounce serving providing 18% of the daily value.

Salmon

Salmon is one of the most popular types of fish in the world, whether cooked, served raw as sushi, or smoked. This common fish is an excellent source of protein, omega-3, and a wide range of micronutrients. Salmon is also one of the top sources of riboflavin; half a fillet of wild Atlantic salmon offers 58% of the daily value.

Spinach
Spinach is a nutritious leafy green that is among the most nutrient-dense of vegetables. This popular food is the best vegetable source of riboflavin, too, with a 100-gram serving of raw spinach offering 15% of the daily value.

Beef Skirt Steak (Lean)

Beef is a good source of riboflavin, and because B vitamins are not stored in fat, lean meat offers the highest concentrations of the vitamin.

Dried Shiitake Mushrooms

All mushrooms are a good source of riboflavin, and this includes shiitake mushrooms. However, due to the drying process concentrating their nutrients, dried shiitake mushrooms offer the most.

Anchovies

Anchovies are small-sized fish that are available for sale in numerous forms: dried, fresh, and canned. Despite their size, anchovies are packed with essential nutrients, and they provide a wealth of omega-3, protein, B vitamins (including riboflavin), and minerals."

The above is just a snippet of Michael's original article, which can be seen in full with all relevant research links here

Have you any thoughts on the above article? What are your three favourite foods from the list?

Mine are eggs, salmon and feta cheese!

Dear reader, a variety of articles, and recipe ideas, are within this blog, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

All the best Jan