Foods high in vitamin B2

The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.

The reference daily intake for women aged 19–50 is 1.1 mg. It differs for men and other age groups — the calculator works out yours.

Most per 100 g

Most per 100 g
Food	100 g	% of target	Cooked, 100 g	Serving
Pork liver	3 mg	273%	—	—
Beef liver	2.8 mg	251%	—	—
Chicken liver	1.8 mg	162%	—	—
Almonds	1.2 mg	109%	—	handful (28 g): 0.34 mg
Beef heart	0.91 mg	83%	—	—
Soybeans	0.87 mg	79%	0.28 mg	—
Feta (brynza)	0.84 mg	76%	—	—
Quail egg	0.79 mg	72%	—	egg (9 g): 0.07 mg
Chicken hearts	0.73 mg	66%	—	—
Caviar	0.62 mg	56%	—	tsp (5 g): 0.03 mg
Egg yolk	0.53 mg	48%	—	large egg yolk (17 g): 0.09 mg
Egg	0.46 mg	42%	—	large egg (50 g): 0.23 mg
Duck meat	0.45 mg	41%	—	—
Cheddar cheese	0.44 mg	40%	—	slice (28 g): 0.12 mg
Egg white	0.44 mg	40%	—	large egg white (33 g): 0.15 mg
Sweetened condensed milk	0.42 mg	38%	—	tbsp (19 g): 0.08 mg
Squid	0.41 mg	37%	—	—
White mushrooms	0.4 mg	36%	—	—
Edam cheese	0.39 mg	35%	—	slice (20 g): 0.08 mg
Sunflower seeds	0.36 mg	33%	—	tbsp (9 g): 0.03 mg

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.

Plant sources
Food	100 g	% of target	Cooked, 100 g	Serving
Almonds	1.2 mg	109%	—	handful (28 g): 0.34 mg
Soybeans	0.87 mg	79%	0.28 mg	—
White mushrooms	0.4 mg	36%	—	—
Sunflower seeds	0.36 mg	33%	—	tbsp (9 g): 0.03 mg
Kale	0.35 mg	32%	—	—
Oyster mushrooms	0.35 mg	32%	—	—
Quinoa	0.32 mg	29%	0.1 mg	—
Dill	0.3 mg	27%	—	tbsp (1 g): 0 mg
Millet	0.29 mg	26%	0.08 mg	—
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.

Open the diary

Data: USDA FoodData Central.