Riboflavin (B2)
vitamin Unit: mg
Riboflavin (vitamin B2) is the precursor to the coenzymes FAD and FMN, which are central to cellular energy metabolism and the regeneration of the antioxidant glutathione. The RDA is 1.1–1.3 mg per day. Dairy products, eggs, lean meats, and fortified cereals are primary sources; the vitamin is unusually sensitive to ultraviolet light.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Riboflavin (B2)
See all 7188 foods →Reference Daily Intake
1.3 mg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Yeast Extract Spread | 17.5 mg | 1346% |
| 2 | Ralston Enriched Wheat Bran Flakes | 7.3 mg | 561% |
| 3 | Low Calorie Fruit-Flavored Drink Powder with Vitamin C | 6.8 mg | 523% |
| 4 | Low Calorie Orange-Flavor Breakfast Drink Powder | 6.8 mg | 523% |
| 5 | Fried New Zealand Lamb Liver | 5.3 mg | 405% |
| 6 | Pan-Fried Lamb Liver | 4.6 mg | 353% |
| 7 | High Protein Baby Cereal with Apple and Orange | 4.3 mg | 333% |
| 8 | Raw New Zealand Lamb Liver | 4.2 mg | 324% |
| 9 | Braised Moose Liver (Alaska Native) | 4.1 mg | 315% |
| 10 | Braised Lamb Liver | 4.0 mg | 310% |
| 11 | Active Dry Baker's Yeast | 4.0 mg | 308% |
| 12 | Mars Snickers Marathon Honey Nut Oat Bar | 3.8 mg | 296% |
| 13 | Rice Baby Cereal with Bananas | 3.8 mg | 292% |
| 14 | Dried Egg White, Glucose Reduced | 3.7 mg | 285% |
| 15 | Dried Spirulina Seaweed | 3.7 mg | 282% |
| 16 | Raw Lamb Liver | 3.6 mg | 279% |
| 17 | Orange Breakfast Drink Concentrate with Juice and Pulp | 3.6 mg | 276% |
| 18 | Mixed Grain Baby Cereal with Bananas | 3.6 mg | 274% |
| 19 | Braised Beef Liver | 3.4 mg | 263% |
| 20 | Pan-Fried Beef Liver | 3.4 mg | 263% |