Foods highest in vitamin B2 (riboflavin)
Riboflavin takes part in energy production in cells. It is abundant in dairy, eggs, meat and enriched flours.
The food highest in vitamin B2 (riboflavin) on Micela is Fried egg: 0.49 mg per 100 g.
FDA Daily Value: 1.3 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in vitamin B2 (riboflavin) per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🍳 Fried egg | 0.49 mg | 38 % | 0.23 mg (1 large egg) |
| 2 | 🥚 Egg | 0.46 mg | 35 % | 0.23 mg (1 large egg) |
| 3 | 🥖 Baguette | 0.43 mg | 33 % | 0.12 mg (1 oz) |
| 4 | 🦑 Squid | 0.41 mg | 32 % | 0.35 mg (3 oz) |
| 5 | 🍮 Dulce de leche | 0.41 mg | 31 % | 0.08 mg (1 tbsp) |
| 6 | 🍄 Mushroom | 0.4 mg | 31 % | 0.28 mg (1 cup, sliced) |
| 7 | 🍳 Scrambled eggs | 0.38 mg | 29 % | 0.46 mg (2 eggs) |
| 8 | 🧇 Waffle | 0.35 mg | 27 % | 0.26 mg (1 waffle (7 in)) |
| 9 | 🥯 Bagel | 0.34 mg | 26 % | 0.34 mg (1 bagel) |
| 10 | 🥨 Pretzel | 0.33 mg | 26 % | 0.2 mg (10 twists) |
| 11 | 🫓 Flatbread | 0.33 mg | 25 % | 0.2 mg (1 large pita) |
| 12 | 🧀 Quesadilla | 0.32 mg | 25 % | 0.63 mg (1 large quesadilla) |
| 13 | 🐖 Pork | 0.31 mg | 24 % | 0.28 mg (1 chop) |
| 14 | 🍖 Roast pork leg | 0.31 mg | 24 % | 0.44 mg (1 serving) |
| 15 | 🍪 Cookie | 0.3 mg | 23 % | 0.04 mg (1 cookie) |
| 16 | 🫙 Soybean | 0.28 mg | 22 % | 0.49 mg (1 cup, cooked) |
| 17 | 🥞 Pancakes | 0.28 mg | 22 % | 0.22 mg (1 pancake (6 in)) |
| 18 | 🦃 Roast turkey | 0.28 mg | 22 % | 0.39 mg (1 serving) |
| 19 | 🦃 Turkey | 0.28 mg | 22 % | 0.24 mg (3 oz) |
| 20 | 🫕 Fondue | 0.27 mg | 21 % | 0.55 mg (1 serving with bread) |
Per serving: the 10 that give the most vitamin B2 (riboflavin) in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🧀 Quesadilla | 1 large quesadilla (194 g) | 0.63 mg |
| 2 | 🫔 Enchiladas | 2 enchiladas (257 g) | 0.57 mg |
| 3 | 🥖 Molletes | 2 molletes (1 roll) (218 g) | 0.56 mg |
| 4 | 🫕 Fondue | 1 serving with bread (203 g) | 0.55 mg |
| 5 | 🍲 Pozole | 1 bowl (485 g) | 0.53 mg |
| 6 | 🍜 Ramen | 1 bowl with broth (530 g) | 0.51 mg |
| 7 | 🫙 Soybean | 1 cup, cooked (172 g) | 0.49 mg |
| 8 | 🥛 Eggnog | 1 cup (254 g) | 0.48 mg |
| 9 | 🍝 Spaghetti bolognese | 1 plate (390 g) | 0.48 mg |
| 10 | 🍳 Scrambled eggs | 2 eggs (122 g) | 0.46 mg |
Highest in vitamin B2 (riboflavin) in each family
- 🍎 Fruits: Avocado, 0.13 mg per 100 g
- 🥦 Vegetables: Mushroom, 0.4 mg per 100 g
- 🌾 Grains, breads & pasta: Baguette, 0.43 mg per 100 g
- 🫘 Legumes: Soybean, 0.28 mg per 100 g
- 🥩 Meat & eggs: Egg, 0.46 mg per 100 g
- 🐟 Fish & seafood: Squid, 0.41 mg per 100 g
- 🧀 Dairy: Dulce de leche, 0.41 mg per 100 g
- 🥜 Nuts, seeds & oils: Sunflower, 0.25 mg per 100 g
- 🌶️ Spices & herbs: Basil, 0.08 mg per 100 g
- ☕ Drinks: Coffee, 0.08 mg per 100 g
- 🍰 Sweets & desserts: Cookie, 0.3 mg per 100 g
- 🍽️ World dishes: Fried egg, 0.49 mg per 100 g
Ranking among the 179 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most vitamin B2 (riboflavin)?
Among 179 common foods, fried egg: 0.49 mg per 100 g, followed by egg (0.46 mg) and baguette (0.43 mg).
Which food gives the most vitamin B2 (riboflavin) per serving?
Quesadilla: 0.63 mg in 1 large quesadilla (194 g).
How much vitamin B2 (riboflavin) do you need per day?
The FDA Daily Value is 1.3 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)