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Foods richest in Vitamin B2

Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays a key role in energy metabolism. It is necessary for the metabolism of fats, carbohydrates, and proteins, and also helps in the production of red blood cells and the maintenance of healthy skin and eyes. The recommended daily intake of vitamin B2 for adults is 1.3 mg/day for men and 1.1 mg/day for women. It is found in many foods such as milk, eggs, almonds, and leafy greens. Deficiency is rare but symptoms include cracks and sores in the corners of the mouth, dry and scaly skin, and anemia.
Read our fully detailed article about Vitamin B2
Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.
Food Vitamin B2 per 100 gr. Vitamin B2 per oz
Yeast extract spread 17.5 mg 5 mg
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 7.29 mg 2.1 mg
Fruit-flavored drink, dry powder, low calorie, with high vitamin C 6.8 mg 1.9 mg
Beverages, Orange-flavor drink, breakfast type, low calorie, powder 6.8 mg 1.9 mg
Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie 6.8 mg 1.9 mg
Orange-flavor drink, KRAFT, TANG SUGAR FREE Low Calorie Drink Mix 6.8 mg 1.9 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes 6 mg 1.7 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 5.86 mg 1.7 mg
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 5.7 mg 1.6 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 5.67 mg 1.6 mg
List continued below
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 5.67 mg 1.6 mg
Lamb, New Zealand, imported, liver, cooked, soaked and fried 5.27 mg 1.5 mg
Cereals ready-to-eat, KELLOGG, DISNEY PRINCESS cereal 4.8 mg 1.4 mg
Lamb, variety meats and by-products, liver, cooked, pan-fried 4.59 mg 1.3 mg
Babyfood, cereal, high protein, with apple and orange, dry 4.33 mg 1.2 mg
Lamb, New Zealand, imported, liver, raw 4.21 mg 1.2 mg
Moose, liver, braised (Alaska Native) 4.1 mg 1.2 mg
Lamb, variety meats and by-products, liver, cooked, braised 4.03 mg 1.1 mg
Leavening agents, yeast, baker's, active dry 4 mg 1.1 mg
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) 3.87 mg 1.1 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar 3.85 mg 1.1 mg
Babyfood, cereal, rice, with bananas, dry 3.8 mg 1.1 mg
Cereals ready-to-eat, GENERAL MILLS, Team CHEERIOS 3.78 mg 1.1 mg
Babyfood, cereal, oatmeal, with bananas, dry 3.71 mg 1.1 mg
Egg, white, dried, stabilized, glucose reduced 3.71 mg 1.1 mg
Seaweed, spirulina, dried 3.67 mg 1 mg
Lamb, variety meats and by-products, liver, raw 3.63 mg 1 mg
Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate 3.59 mg 1 mg
Babyfood, cereal, mixed, with bananas, dry 3.56 mg 1 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate 3.5 mg 1 mg
Beef, variety meats and by-products, liver, cooked, pan-fried 3.43 mg 1 mg
Beef, variety meats and by-products, liver, cooked, braised 3.43 mg 1 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal 3.4 mg 1 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors 3.34 mg 0.9 mg
Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal 3.31 mg 0.9 mg
Cereals ready-to-eat, GENERAL MILLS TOTAL Plus Omega-3, Honey Almond Flax 3.3 mg 0.9 mg
Babyfood, cookies 3.23 mg 0.9 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 3.2 mg 0.9 mg
Peppers, pasilla, dried 3.2 mg 0.9 mg
Cereals ready-to-eat, GENERAL MILLS, WHEATIES 3.1 mg 0.9 mg
Cereals ready-to-eat, KELLOGG'S, SMART START Soy Protein 3.1 mg 0.9 mg
Cereals ready-to-eat, GENERAL MILLS, WHEATIES, Fuel 3.1 mg 0.9 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar 3.09 mg 0.9 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR 3.09 mg 0.9 mg
Veal, variety meats and by-products, liver, cooked, pan-fried 3.06 mg 0.9 mg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled 3.04 mg 0.9 mg
Pork, fresh, variety meats and by-products, liver, raw 3.01 mg 0.9 mg
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 3 mg 0.9 mg
Beef, variety meats and by-products, kidneys, cooked, simmered 2.97 mg 0.8 mg
Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled 2.95 mg 0.8 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch 2.93 mg 0.8 mg
Veal, variety meats and by-products, liver, cooked, braised 2.86 mg 0.8 mg
Babyfood, cereal, oatmeal, with honey, dry 2.84 mg 0.8 mg
Beef, variety meats and by-products, kidneys, raw 2.84 mg 0.8 mg
Beef, variety meats and by-products, liver, raw 2.76 mg 0.8 mg
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 2.74 mg 0.8 mg
Babyfood, cereal, mixed, dry fortified 2.72 mg 0.8 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 2.71 mg 0.8 mg
Babyfood, cereal, barley, dry fortified 2.7 mg 0.8 mg
Turkey, liver, all classes, cooked, simmered 2.69 mg 0.8 mg
Cereals ready-to-eat, MALT-O-MEAL, Puffed Rice Cereal 2.62 mg 0.7 mg
KELLOGG'S, Corn Flakes Crumbs 2.6 mg 0.7 mg
Egg, white, dried 2.53 mg 0.7 mg
Cereals ready-to-eat, USDA Commodity Rice Crisps (includes all commodity brands) 2.52 mg 0.7 mg
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 2.51 mg 0.7 mg
Veal, variety meats and by-products, liver, raw 2.44 mg 0.7 mg
Spices, parsley, dried 2.38 mg 0.7 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw 2.35 mg 0.7 mg
Egg, white, dried, powder, stabilized, glucose reduced 2.32 mg 0.7 mg
Chicken, liver, all classes, cooked, pan-fried 2.31 mg 0.7 mg
Cereals ready-to-eat, GENERAL MILLS, Honey KIX 2.29 mg 0.6 mg
Finger snacks, GERBER GRADUATE PUFFS, apple and cinnamon 2.27 mg 0.6 mg
Parsley, freeze-dried 2.26 mg 0.6 mg
Peppers, ancho, dried 2.26 mg 0.6 mg
Turkey, liver, all classes, raw 2.25 mg 0.6 mg
Lamb, variety meats and by-products, kidneys, raw 2.24 mg 0.6 mg
Liver cheese, pork 2.23 mg 0.6 mg
Whey, sweet, dried 2.21 mg 0.6 mg
Pork, fresh, variety meats and by-products, liver, cooked, braised 2.2 mg 0.6 mg
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 2.17 mg 0.6 mg
Egg, white, dried, flakes, stabilized, glucose reduced 2.16 mg 0.6 mg
Cereals ready-to-eat, KELLOGG'S SPECIAL K Chocolate Almond 2.13 mg 0.6 mg
Beverages, nutritional shake mix, high protein, powder 2.13 mg 0.6 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush 2.13 mg 0.6 mg
Beef, New Zealand, imported, variety meats and by-products, kidney, raw 2.12 mg 0.6 mg
Cereals ready-to-eat, KELLOGG, SpongeBob SquarePants 2.1 mg 0.6 mg
Lamb, variety meats and by-products, kidneys, cooked, braised 2.07 mg 0.6 mg
Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH 2.07 mg 0.6 mg
Snacks, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit 2.07 mg 0.6 mg
Whey, acid, dried 2.06 mg 0.6 mg
Cereals ready-to-eat, RALSTON Crispy Hexagons 2.05 mg 0.6 mg
Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey 2.05 mg 0.6 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Chocolatey Strawberry 2.04 mg 0.6 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 2.04 mg 0.6 mg
Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal 2.04 mg 0.6 mg
Cereals ready-to-eat, MALT-O-MEAL, High Fiber Bran Flakes 2.03 mg 0.6 mg
Beverages, Protein powder whey based 2.02 mg 0.6 mg
Cereals ready-to-eat, MALT-O-MEAL, TOASTY O'S 2.01 mg 0.6 mg
Cereals ready-to-eat, GENERAL MILLS, KIX 2 mg 0.6 mg
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