Foods high in vitamin B2
The top 20 foods in our database by content per 100 g.
Daily target
1.1mg
Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.
On this page
Most per 100 g
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Pork liver | 3 mg | 273% | — |
| 2 | Beef liver | 2.8 mg | 251% | — |
| 3 | Chicken liver | 1.8 mg | 162% | — |
| 4 | Almondshandful (28 g): 0.34 mg | 1.2 mg | 109% | — |
| 5 | Beef heart | 0.91 mg | 83% | — |
| 6 | Soybeans | 0.87 mg | 79% | 0.28 mg |
| 7 | Feta (brynza) | 0.84 mg | 76% | — |
| 8 | Quail eggegg (9 g): 0.07 mg | 0.79 mg | 72% | — |
| 9 | Chicken hearts | 0.73 mg | 66% | — |
| 10 | Caviartsp (5 g): 0.03 mg | 0.62 mg | 56% | — |
| 11 | Egg yolklarge egg yolk (17 g): 0.09 mg | 0.53 mg | 48% | — |
| 12 | Egglarge egg (50 g): 0.23 mg | 0.46 mg | 42% | — |
| 13 | Duck meat | 0.45 mg | 41% | — |
| 14 | Cheddar cheeseslice (28 g): 0.12 mg | 0.44 mg | 40% | — |
| 15 | Egg whitelarge egg white (33 g): 0.15 mg | 0.44 mg | 40% | — |
| 16 | Sweetened condensed milktbsp (19 g): 0.08 mg | 0.42 mg | 38% | — |
| 17 | Squid | 0.41 mg | 37% | — |
| 18 | White mushrooms | 0.4 mg | 36% | — |
| 19 | Edam cheeseslice (20 g): 0.08 mg | 0.39 mg | 35% | — |
| 20 | Sunflower seedstbsp (9 g): 0.03 mg | 0.36 mg | 33% | — |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
Plant sources
Plant foods that provide at least 10% of the daily target per 100 g.
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Almondshandful (28 g): 0.34 mg | 1.2 mg | 109% | — |
| 2 | Soybeans | 0.87 mg | 79% | 0.28 mg |
| 3 | White mushrooms | 0.4 mg | 36% | — |
| 4 | Sunflower seedstbsp (9 g): 0.03 mg | 0.36 mg | 33% | — |
| 5 | Kale | 0.35 mg | 32% | — |
| 6 | Oyster mushrooms | 0.35 mg | 32% | — |
| 7 | Quinoa | 0.32 mg | 29% | 0.1 mg |
| 8 | Dilltbsp (1 g): 0 mg | 0.3 mg | 27% | — |
| 9 | Millet | 0.29 mg | 26% | 0.08 mg |
| 10 | Buckwheat | 0.27 mg | 25% | 0.04 mg |
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
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Data: USDA FoodData Central.