high riboflavin foods
Medically reviewed by Sara Osman,RD,PT


Riboflavin (also called Vitamin B2) is one of the 8 water-soluble vitamins.

It was discovered post thiamin and has a more heat-stable factor. [1,2]

The body uses this vitamin to metabolise carbohydrates, fats, and protein into glucose for energy. [3]

Riboflavin is absorbed more efficiently from plant-based foods than animal-based foods. [2]

  • Most riboflavin is absorbed in the proximal small intestine. [2]
  • The absorption rate is proportional to the food intake levels and is estimated to be around 95%. [2]
  • Being a water-soluble vitamin, boiling foods containing vitamin B2 can lead to twice as much loss as when they are prepared in other ways, such as by steaming or microwaving. [2]
  • A very small amount of vitamin B2 is stored in the heart, liver and kidneys for a maximum period of 45 days. [1]
  • Urine is the main route for the elimination of riboflavin. [1]
  • It has a yellow-green fluorescent pigment, which causes urine to turn yellow. [3]

Body Functions

Recommended Daily Intake

how much vitamin b2 riboflavin is recommended daily

Deficiency Symptoms

Riboflavin Food Sources

foods high in vitamin b2 riboflavin vegan

Excessive Intake/ Toxicity Side Effects

Toxicity is rare for this nutrient as it’s a water-soluble vitamin and the body removes excess amount instantly. [1,2,4]

Groups At Risk of Riboflavin Deficiency

Riboflavin Interaction With Other Nutrients

  • Iron Riboflavin deficiency can possibly alter iron absorption and cause anaemia. [3]
  • Other B vitamins – Riboflavin is involved in the metabolism of niacin and vitamin B6. [1]

Nutrient Profiles For Food Groups

Fruits ( i )

Raw or frozen – 0.05 mg
Canned – 0.05 mg
Dried 0.05 mg
Juice – 0.05 mg

Legumes ( i )

Flour – 0.38 mg
Raw- 0.12 mg
Cooked – 0.07 mg
Canned – 0.04 mg
Dry – 0 mg

Nuts & Seeds ( i )

Nuts – 0.22 mg
Seeds – 0.23 mg

Veggies ( i )

Dried – 0.31 mg
Raw or frozen – 0.17 mg
Cooked – 0.16 mg
Canned – 0.14 mg

Cereal grains & Flour ( i )

Flour – 0.10 mg
Raw grains – 0.15 mg
Cooked – 0.04 mg

Oils ( i )

Cooking oil – 0 mg
Other edible oils – 0 mg


Medically reviewed by Sara Osman,RD,PT

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