Foods High in Vitamin B2

Vitamin B2, also known as Riboflavin, is an essential vitamin to your body. It aids in metabolism of energy and the metabolism of fats, proteins, and carbohydrates. You can easily add Vitamin B2 to your diet through dairy products, leafy greens, meat, and legumes.

Vitamin B2 aids in your metabolism. You’re metabolism is also what helps keep your body functioning and aids in weight loss.

Make sure you are getting enough Vitamin B2 in your diet. Noticeable signs of a Vitamin B2 deficiency are: sore, cracked lips, eyes that are sensitive to light, and itchy skin.  The average adult only needs 1.3 mg of Vitamin B2 a day, which can be easily added either through a multivitamin or through food.

While Vitamin B2 comes in bright yellow vitamin form, you can also find it in your food.  Boiled spinach, mushrooms, milk, and venison are some of the foods highest in Vitamin B2.  We’ve put together a list of some of the foods that are richest in Vitamin B2 so you can be sure to stock up on your next grocery store trip.

Foods High in Vitamin B2 (Riboflavin)

Meat and Fish:

  • Beef liver: contains 4.14 mg of Vitamin B12 for 3.05oz, try some for dinner!
  • Mackerel: contains 0.54 mg of Vitamin B12 for 3.05 oz serving, mackerel is great for lunch or dinner.


  • Soynuts: 0.78 mg for ½ cup, a good snack!
  • Almonds: 0.65 mg for ½ cup, try raw almonds with oatmeal in the morning.


  • Raw Crimini Mushrooms: 0.69 for 0.5 oz, good with any salad
  • Spinach: 0.42mg for 1 cup, try spinach boiled to get the maximum nutritional benefits


  • Yogurt: 0.52 mg for 1 cup, yogurt is great for breakfast
  • Low-fat Milk: 0.40 for 1 cup, milk also is a good source of calcium and protein

Also, most whole what cereals and grains contain riboflavin, so be sure to add those to your daily diet.

Adding Vitamin B2 to your daily diet is easy and the nutritional benefits are high.  Make sure you’re getting enough of this vitamin in your diet.

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