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Riboflavin (B2): Daily Value and top food sources

Daily Value: 1.3 mg (FDA, adults and children 4+)

Ranked by how much Riboflavin (B2) a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 159 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Riboflavin (B2), per typical portion
100% DVChicken, liver, all classes…Chicken, liver, all classes, cooked: 130% DV130%Almonds, dry roastedAlmonds, dry roasted: 127% DV127%Almonds, oil roastedAlmonds, oil roasted: 94% DV94%Frankfurter, meatlessFrankfurter, meatless: 90% DV90%Almonds, blanchedAlmonds, blanched: 79% DV79%Corn flour, masa, whiteCorn flour, masa, white: 71% DV71%Chicken, giblets, cooked, sim…Chicken, giblets, cooked, simmered: 69% DV69%Mixed nuts, oil roasted, with…Mixed nuts, oil roasted, without peanuts: 54% DV54%Egg, whole, cooked, hard-boil…Egg, whole, cooked, hard-boiled: 54% DV54%Bacon, meatlessBacon, meatless: 53% DV53%Limburger cheeseLimburger cheese: 52% DV52%Sunflower seed kernels, dry r…Sunflower seed kernels, dry roasted: 50% DV50%

Share of the Daily Value (1.3 mg) in one portion. Full amounts in the table below.

FoodPortionAmount% DV
Chicken, liver, all classes, cooked3 oz (85 g)1.69 mg130%
Almonds, dry roasted1 cup whole kernels (138 g)1.65 mg127%
Almonds, oil roasted1 cup whole kernels (157 g)1.23 mg94%
Frankfurter, meatless1 cup, sliced (140 g)1.17 mg90%
Almonds, blanched1 cup whole kernels (145 g)1.03 mg79%
Corn flour, masa, white1 cup (114 g)0.92 mg71%
Chicken, giblets, cooked, simmered3 oz (85 g)0.89 mg69%
Mixed nuts, oil roasted, without peanuts1 cup (144 g)0.7 mg54%
Egg, whole, cooked, hard-boiled1 cup, chopped (136 g)0.7 mg54%
Bacon, meatless1 cup (144 g)0.69 mg53%
Limburger cheese1 cup (134 g)0.67 mg52%
Sunflower seed kernels, dry roasted1.0 cup (127 g)0.64 mg50%
Cheese spread, pasteurized process, American1 cup, diced (140 g)0.6 mg46%
Cornmeal, degermed, white1 cup (157 g)0.6 mg46%
Cornmeal, degermed, yellow1 cup (157 g)0.6 mg46%
Sesame seed kernels, toasted1 cup (128 g)0.6 mg46%
Tempeh1 cup (166 g)0.59 mg46%
Pasteurized process cheese, American, low fat1 cup, diced (140 g)0.55 mg42%
Biscuits, plain or buttermilk, dry mix1 cup, purchased (120 g)0.52 mg40%
Cottage cheese, lowfat, 2% milkfat1.0 cup (220 g)0.51 mg40%
Monterey cheese1 cup, diced (132 g)0.51 mg40%
Pork, leg, rump half, cooked1 cup, diced (135 g)0.51 mg39%
Oats, instant, fortified, plain, cooked1 cup, cooked (234 g)0.5 mg39%
Cheese substitute, mozzarella1 cup, shredded (113 g)0.5 mg39%
Colby cheese1 cup, diced (132 g)0.49 mg38%

What Riboflavin (B2) does, how much you need, and what the evidence shows: Riboflavin: a milk and egg vitamin, and what the migraine trials really show →

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