Vitaminsmg

Foods Rich in Riboflavin (B2)

Vitamin B2, a key player in energy production and cellular function. Acts as a coenzyme in many metabolic reactions. Sensitive to light.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Supports energy production
Maintains healthy skin and eyes
Helps metabolize fats and drugs

Deficiency Signs

Cracked lips and mouth sores
Sore throat
Skin inflammation
Anemia

Daily Requirement (RDA)

1.7

mg/day

Adult Male

1.5

mg/day

Adult Female

1.2

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Riboflavin (B2)

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Yeast extract spread	18	>999%	USDA
2	Spread, yeast, vegemite	17	>999%	AFCD
3	Yeast extract	12	793%	CoFID
4	Beef extract	8.5	567%	CoFID
5	Spread, yeast, marmite	8.4	560%	AFCD
6	Royal jelly	7.5	500%	Ciqual
7	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	7.3	486%	USDA
8	Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie	6.8	453%	USDA
9	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	6.8	453%	USDA
10	Liver, lamb, fried in corn oil	5.7	377%	CoFID
11	Lamb, New Zealand, imported, liver, cooked, soaked and fried	5.3	351%	USDA
12	Liver, lamb, raw	4.6	309%	CoFID
13	Lamb, variety meats and by-products, liver, cooked, pan-fried	4.6	306%	USDA
14	Liver and bacon, fried, homemade	4.5	303%	CoFID
15	Lamb, liver, grilled, no added fat	4.5	300%	AFCD
16	Babyfood, cereal, high protein, with apple and orange, dry	4.3	289%	USDA
17	Liver, lamb, cooked	4.3	287%	Ciqual
18	Lamb, New Zealand, imported, liver, raw	4.2	281%	USDA
19	Soft -ripened washed, bloomy and coloured rind cheese	4.2	280%	Ciqual
20	Moose, liver, braised (Alaska Native)	4.1	273%	USDA
21	Lamb, variety meats and by-products, liver, cooked, braised	4.0	269%	USDA
22	Leavening agents, yeast, baker's, active dry	4.0	267%	USDA
23	Dried yeast	4.0	267%	CoFID
24	Dehydrated baker's yeast	4.0	267%	Ciqual
25	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	3.9	257%	USDA
26	Babyfood, cereal, rice, with bananas, dry	3.8	253%	USDA
27	Egg, white, dried, stabilized, glucose reduced	3.7	247%	USDA
28	Kidney, pig, fried	3.7	247%	CoFID
29	Seaweed, spirulina, dried	3.7	245%	USDA
30	Spirulina, (spirulina sp.), dried	3.7	245%	Ciqual

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Riboflavin (B2) do I need daily?▼

The recommended daily allowance (RDA) for Riboflavin (B2) is 1.7mg/day for adult men and 1.5mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Riboflavin (B2) do for the body?▼

Supports energy production. Maintains healthy skin and eyes. Helps metabolize fats and drugs.

What happens if I don't get enough Riboflavin (B2)?▼

Riboflavin (B2) deficiency can lead to: Cracked lips and mouth sores, Sore throat, Skin inflammation, Anemia. Adequate intake through diet or supplementation is recommended.