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 2017 (India) + INDB + USDA FoodData Central

✓ 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	Ralston enriched wheat bran flakes cereals ready-to-eat	7.3	486%	USDA
3	Fruit-flavored drink beverages	6.8	453%	USDA
4	Orange-flavor drink beverages	6.8	453%	USDA
5	New zealand lamb	5.3	351%	USDA
6	Variety meats and by-products lamb	4.6	306%	USDA
7	Cereal babyfood	4.3	289%	USDA
8	New zealand lamb	4.2	281%	USDA
9	Liver moose	4.1	273%	USDA
10	Variety meats and by-products lamb	4.0	269%	USDA
11	Yeast leavening agents	4.0	267%	USDA
12	Mars snackfood us formulated bar	3.9	257%	USDA
13	Cereal babyfood	3.8	253%	USDA
14	White egg	3.7	247%	USDA
15	Spirulina seaweed	3.7	245%	USDA
16	Variety meats and by-products lamb	3.6	242%	USDA
17	Orange drink beverages	3.6	239%	USDA
18	Cereal babyfood	3.6	237%	USDA
19	Variety meats and by-products beef	3.4	228%	USDA
20	Variety meats and by-products beef	3.4	228%	USDA
21	Mars snackfood us formulated bar	3.3	223%	USDA
22	Cookies babyfood	3.2	215%	USDA
23	Pasilla peppers	3.2	213%	USDA
24	Mars snackfood us formulated bar	3.1	206%	USDA
25	Mars snackfood us formulated bar	3.1	206%	USDA
26	Variety meats and by-products veal	3.1	204%	USDA
27	New zealand beef	3.0	203%	USDA
28	Luna bar formulated bar	3.0	200%	USDA
29	Pork	3.0	200%	USDA
30	Variety meats and by-products beef	3.0	198%	USDA

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.